Standing Cable Row vs Assisted Chin Up
Which one fits 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.
Compare the benefits of Standing Cable Row and Assisted Chin Up and pick the one that fits your Back workout.
Standing Cable Row vs Assisted Chin Up: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Standing Cable Row and Assisted Chin Up differ in the muscles they work, 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 Do 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 Tips
- 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.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
How to Do 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 Tips
- 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.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
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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