Seated Row vs Close Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Seated Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Seated Row and Close Grip Chin Up for Better Comparison.
Planfit Users' Choice about Seated Row vs Close Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Chin Up more often — 345 sessions compared to 296 for Seated Row.
Popularity is not the whole answer. Seated Row and Close Grip Chin Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Seated Row and Close Grip Chin Up Differ
| What differs | Seated Row | Close Grip Chin Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 296 sessions | 345 sessions |
How to Seated Row
Seated Row muscles worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Seated Row, alternative exercises, and its benefits, check it out here. Check out the Seated Row Guide page of our blog!
How to Close Grip Chin Up
Close Grip Chin Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Close Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Close Grip Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Seated Row or Close Grip Chin Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Seated Row and Close Grip Chin Up need?
Seated Row needs bodyweight only, and Close Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Seated Row is the easier place to start. Move to Close Grip Chin Up once your form holds up.
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