Assisted Pull Up vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log Assisted Pull Up more often — 22,068 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Assisted Pull Up and Prone W Raise for Better Comparison.
Planfit Users' Choice about Assisted Pull Up vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Pull Up more often — 22,068 sessions compared to 518 for Prone W Raise.
Popularity is not the whole answer. Assisted Pull Up and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Pull Up and Prone W Raise Differ
| What differs | Assisted Pull Up | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 22,068 sessions | 518 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Pull Up Guide page of our blog!
How to Prone W Raise
Prone W Raise muscles worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Assisted Pull Up or Prone W Raise?
Planfit users log Assisted Pull Up more often — 22,068 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Assisted Pull Up and Prone W Raise work the same muscles?
Not quite. Assisted Pull Up loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Assisted Pull Up and Prone W Raise need?
Assisted Pull Up needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Assisted Pull Up is the easier place to start. Move to Prone W Raise once your form holds up.
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