Superman Row vs Seated Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 296. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Seated Row and pick the one that fits your Back workout.
Superman Row vs Seated Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,016 sessions compared to 296 for Seated Row.
What most people do isn't always what fits you. Superman Row and Seated Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Superman Row and Seated Row Differ
| What differs | Superman Row | Seated Row |
|---|---|---|
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 296 sessions |
How to Do Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
How to Do Seated Row
Seated Row Muscles Worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Seated Row?
Planfit users log Superman Row more often — 2,016 sessions against 296 for Seated Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Superman Row and Seated Row need?
Superman Row needs bodyweight only, and Seated Row needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to Superman Row once your form holds up.
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