Archer Pull Up vs Prone A Raise
Which one fits your Back workout plan?
Contents
Planfit users log Prone A Raise more often — 565 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Archer Pull Up and Prone A Raise and pick the one that fits your Back workout.
Archer Pull Up vs Prone A Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone A Raise more often — 565 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Archer Pull Up and Prone A Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Archer Pull Up and Prone A Raise Differ
| What differs | Archer Pull Up | Prone A Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a pull-up bar | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 11 sessions | 565 sessions |
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
How to Do Prone A Raise
Prone A Raise Muscles Worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone A Raise guide with alternatives and benefits, see the Prone A Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Archer Pull Up or Prone A Raise?
Planfit users log Prone A Raise more often — 565 sessions against 11 for Archer Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Archer Pull Up and Prone A Raise work the same muscles?
Not quite. Archer Pull Up loads back, traps, and biceps, and Prone A Raise loads traps and rear delts.
What equipment do Archer Pull Up and Prone A Raise need?
Archer Pull Up needs a pull-up bar, and Prone A Raise needs bodyweight only.
Which is easier to start with?
Prone A Raise is the easier place to start. Move to Archer Pull Up once your form holds up.
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