Back Extension Machine vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 334. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Extension Machine and Superman Row and pick the one that fits your Back workout.
Back Extension Machine vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 334 for Back Extension Machine.
What most people do isn't always what fits you. Back Extension Machine and Superman Row 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 Superman Row Differ
| What differs | Back Extension Machine | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 334 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Extension Machine or Superman Row?
Planfit users log Superman Row more often — 2,116 sessions against 334 for Back Extension Machine. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Back Extension Machine and Superman Row need?
Back Extension Machine needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Back Extension Machine once your form holds up.
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