Superman Row vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 657. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Standing Cable Row and pick the one that fits your Back workout.
Superman Row vs Standing Cable 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 657 for Standing Cable Row.
What most people do isn't always what fits you. Superman Row and Standing Cable 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 Standing Cable Row Differ
| What differs | Superman Row | Standing Cable Row |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 657 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 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.
Frequently Asked Questions
Which is better for Back, Superman Row or Standing Cable Row?
Planfit users log Superman Row more often — 2,016 sessions against 657 for Standing Cable 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 Standing Cable Row need?
Superman Row needs bodyweight only, and Standing Cable Row needs a machine.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to Superman Row once your form holds up.
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