Seated Row vs Prone T Raise
Which one fits your Back workout plan?
Contents
Planfit users log Prone T Raise more often — 682 sessions vs 296. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row and Prone T Raise and pick the one that fits your Back workout.
Seated Row vs Prone T Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone T Raise more often — 682 sessions compared to 296 for Seated Row.
What most people do isn't always what fits you. Seated Row and Prone T Raise 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 Prone T Raise Differ
| What differs | Seated Row | Prone T Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 296 sessions | 682 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 Prone T Raise
Prone T Raise Muscles Worked: Back
Form
- 1. Please fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Row or Prone T Raise?
Planfit users log Prone T Raise more often — 682 sessions against 296 for Seated Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Seated Row and Prone T Raise work the same muscles?
Not quite. Seated Row loads back, traps, and biceps, and Prone T Raise loads traps and rear delts.
What equipment do Seated Row and Prone T Raise need?
Seated Row needs bodyweight only, and Prone T Raise needs bodyweight only.
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