Assisted Pull Up vs Hanging
Which one fits your Back workout plan?
Contents
Planfit users log Assisted Pull Up more often — 22,068 sessions vs 486. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Assisted Pull Up and Hanging and pick the one that fits your Back workout.
Assisted Pull Up vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Pull Up more often — 22,068 sessions compared to 486 for Hanging.
What most people do isn't always what fits you. Assisted Pull Up and Hanging differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Pull Up and Hanging Differ
| What differs | Assisted Pull Up | Hanging |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 22,068 sessions | 486 sessions |
How to Do Assisted Pull Up
Assisted Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Assisted Pull Up guide with alternatives and benefits, see the Assisted Pull Up exercise guide.
How to Do Hanging
Hanging Muscles Worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Tips
- Be careful not to strain your wrists and shoulders when hanging.
For a full Hanging guide with alternatives and benefits, see the Hanging exercise guide.
Frequently Asked Questions
Which is better for Back, Assisted Pull Up or Hanging?
Planfit users log Assisted Pull Up more often — 22,068 sessions against 486 for Hanging. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Assisted Pull Up and Hanging need?
Assisted Pull Up needs a machine, and Hanging needs bodyweight only.
Which is easier to start with?
Assisted Pull Up is the easier place to start. Move to Hanging once your form holds up.
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