Standing Cable Row vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Standing Cable Row more often — 657 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Standing Cable Row and Butterfly Pull Up and pick the one that fits your Back workout.
Standing Cable Row vs Butterfly Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Cable Row more often — 657 sessions compared to 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Standing Cable Row and Butterfly Pull 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 Butterfly Pull Up Differ
| What differs | Standing Cable Row | Butterfly Pull Up |
|---|---|---|
| Equipment | a machine | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 657 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Standing Cable Row or Butterfly Pull Up?
Planfit users log Standing Cable Row more often — 657 sessions against 14 for Butterfly Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Standing Cable Row and Butterfly Pull Up need?
Standing Cable Row needs a machine, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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