Standing Cable Row vs Hanging
Which one fits your Back workout plan?
Contents
Standing Cable 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 Standing Cable Row and Hanging and pick the one that fits your Back workout.
Standing Cable Row vs Hanging: 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 486 for Hanging.
What most people do isn't always what fits you. Standing Cable 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 Standing Cable Row and Hanging Differ
| What differs | Standing Cable Row | Hanging |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 657 sessions | 486 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 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, Standing Cable 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 Standing Cable Row and Hanging need?
Standing Cable Row needs a machine, and Hanging needs bodyweight only.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to Hanging once your form holds up.
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