I prefer the seated version as it calls for strict movement and when done as shown below can be safe for lower back too. (exercisegoals.com)
I don't go for the heaviest lifts anymore but I work smart with strict movement and concentration. (coachcalorie.com)
l always find by doing 3 - 4 exercises per body part, the greater chance of maximizing muscle growth, as long as you are focusing on strict movements with proper form and technique and taking shorter rest periods (minimum 30 - 40 seconds between each set). (justinkavanaghfitness.com)