Back Extension vs Neutral Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Back Extension more often — 6,073 sessions vs 328. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Back Extension and Neutral Grip Chin Up for Better Comparison.
Planfit Users' Choice about Back Extension vs Neutral Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Extension more often — 6,073 sessions compared to 328 for Neutral Grip Chin Up.
Popularity is not the whole answer. Back Extension and Neutral Grip Chin Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Extension and Neutral Grip Chin Up Differ
| What differs | Back Extension | Neutral Grip Chin Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 328 sessions |
How to 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 Comment
- 1. Please be careful not to relax your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
If you want to know a detailed guide to Back Extension, alternative exercises, and its benefits, check it out here. Check out the Back Extension Guide page of our blog!
How to Neutral Grip Chin Up
Neutral Grip Chin 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 Neutral Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Extension or Neutral Grip Chin Up?
Planfit users log Back Extension more often — 6,073 sessions against 328 for Neutral Grip Chin Up. 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 Neutral Grip Chin Up need?
Back Extension needs bodyweight only, and Neutral Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Back Extension is the easier place to start. Move to Neutral Grip Chin Up once your form holds up.
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