For upper-back growth
For upper-back growth, seated cable row rates well ahead on our research criteria: more stretch, more of the work on the upper back.
Face pull is easier on the joints.
Both are good choices, and they train the upper back differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Seated Cable Row. A stable, easily loaded row. Let the shoulders reach forward at the start to load the back in its stretch.
For swimming, the two are close. Face pull rates slightly higher: more injury protection. Seated cable row is easier to learn and fit in.
For upper-back growth, seated cable row rates well ahead on our research criteria: more stretch, more of the work on the upper back. Face pull is easier on the joints. Both are good choices, and they train the upper back differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Face pull needs a cable station, so for most people it’s a gym exercise. Seated cable row needs a cable station, so for most people it’s a gym exercise.
Face pull: it rates Excellent for joint and recovery cost in our research rubric, against Strong for seated cable row.