Standing Cable Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Standing Cable Row and Prone W Raise are close in use — 657 vs 518 sessions logged. What separates them is Back loading and form.
Compare the benefits of Standing Cable Row and Prone W Raise and pick the one that fits your Back workout.
Standing Cable Row vs Prone W 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 518 for Prone W Raise.
What most people do isn't always what fits you. Standing Cable Row and Prone W 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 W Raise Differ
| What differs | Standing Cable Row | Prone W 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 | 518 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 W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Standing Cable Row or Prone W 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 W Raise work the same muscles?
Not quite. Standing Cable Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Standing Cable Row and Prone W Raise need?
Standing Cable Row needs a machine, and Prone W Raise needs bodyweight only.
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