Back Extension vs Hanging
Which one fits your Back workout plan?
Contents
Planfit users log Back Extension more often — 6,073 sessions vs 486. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Extension and Hanging and pick the one that fits your Back workout.
Back Extension vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Extension more often — 6,073 sessions compared to 486 for Hanging.
What most people do isn't always what fits you. Back Extension 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 and Hanging Differ
| What differs | Back Extension | Hanging |
|---|---|---|
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 486 sessions |
How to Do Back Extension
Back Extension Muscles Worked: Back
Form
- 1. Please lower down by bending your hips while keeping your chest open.
- 2. Engage your core and come up by extending your hips.
Coach's Tips
- 1. Please be careful not to relax your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension guide with alternatives and benefits, see the Back Extension 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 or Hanging?
Planfit users log Back Extension more often — 6,073 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 Back Extension and Hanging need?
Back Extension needs bodyweight only, and Hanging needs bodyweight only.
Which is easier to start with?
Back Extension is the easier place to start. Move to Hanging once your form holds up.
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