Seated Row vs Hanging
Which one fits 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.
Compare the benefits of Seated Row and Hanging and pick the one that fits your Back workout.
Seated Row vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 296 for Seated Row.
What most people do isn't always what fits you. Seated Row and Hanging differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Seated Row and Hanging Differ
| What differs | Seated Row | Hanging |
|---|---|---|
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 296 sessions | 486 sessions |
How to Do 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 Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
How to Do Hanging
Hanging Muscles Worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Tips
- Be careful not to strain your wrists and shoulders when hanging.
For a full Hanging guide with alternatives and benefits, see the Hanging exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Row or Hanging?
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 Hanging need?
Seated Row needs bodyweight only, and Hanging needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to Hanging once your form holds up.
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