Back Extension Machine vs Hanging
Which one fits your Back workout plan?
Contents
Hanging is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Back Extension Machine and Hanging and pick the one that fits your Back workout.
Back Extension Machine vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 334 for Back Extension Machine.
What most people do isn't always what fits you. Back Extension Machine 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 Back Extension Machine and Hanging Differ
| What differs | Back Extension Machine | Hanging |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 334 sessions | 486 sessions |
How to Do Back Extension Machine
Back Extension Machine Muscles Worked: Back
Form
- 1. Please push the equipment using your core strength.
- 2. Please return to the starting position while maintaining core strength to avoid bending your waist.
Coach's Tips
- 1. Please be careful not to lose tension in your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension Machine guide with alternatives and benefits, see the Back Extension Machine 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, Back Extension Machine or Hanging?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Back Extension Machine and Hanging need?
Back Extension Machine needs a machine, and Hanging needs bodyweight only.
Which is easier to start with?
Hanging is the easier place to start. Move to Back Extension Machine once your form holds up.
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