Standing Cable Row vs Prone A Raise
Which one fits your Back workout plan?
Contents
Standing Cable Row and Prone A Raise are close in use — 657 vs 565 sessions logged. What separates them is Back loading and form.
Compare the benefits of Standing Cable Row and Prone A Raise and pick the one that fits your Back workout.
Standing Cable Row vs Prone A Raise: 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 565 for Prone A Raise.
What most people do isn't always what fits you. Standing Cable Row and Prone A Raise 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 Prone A Raise Differ
| What differs | Standing Cable Row | Prone A Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 657 sessions | 565 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 Prone A Raise
Prone A Raise Muscles Worked: Back
Form
- 1. Fold your wings and raise 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 A Raise guide with alternatives and benefits, see the Prone A Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Standing Cable Row or Prone A Raise?
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.
Do Standing Cable Row and Prone A Raise work the same muscles?
Not quite. Standing Cable Row loads back, traps, and biceps, and Prone A Raise loads traps and rear delts.
What equipment do Standing Cable Row and Prone A Raise need?
Standing Cable Row needs a machine, and Prone A Raise needs bodyweight only.
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