Standing Cable Row vs Assisted Chin Up
Maximizing Your Back Workout Plan
Contents
Assisted Chin Up is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Standing Cable Row and Assisted Chin Up for Better Comparison.
Planfit Users' Choice about Standing Cable Row vs Assisted Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Chin Up more often — 733 sessions compared to 657 for Standing Cable Row.
Popularity is not the whole answer. Standing Cable Row and Assisted 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 Standing Cable Row and Assisted Chin Up Differ
| What differs | Standing Cable Row | Assisted Chin Up |
|---|---|---|
| Machine type | cable-driven | pin-loaded |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 657 sessions | 733 sessions |
How to Standing Cable Row
Standing Cable Row muscles worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position by straightening your back and fully extending your elbows.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
- 3. Please stabilize your waist so it doesn't move back and forth.
If you want to know a detailed guide to Standing Cable Row, alternative exercises, and its benefits, check it out here. Check out the Standing Cable Row Guide page of our blog!
How to Assisted Chin Up
Assisted 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 Assisted Chin Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Standing Cable Row or Assisted 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 Standing Cable Row and Assisted Chin Up need?
Standing Cable Row needs a machine, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Standing Cable Row once your form holds up.
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