Back Extension vs Rack Pull
Which one fits your Back workout plan?
Contents
Planfit users log Back Extension more often — 6,073 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Extension and Rack Pull and pick the one that fits your Back workout.
Back Extension vs Rack Pull: 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 766 for Rack Pull.
What most people do isn't always what fits you. Back Extension and Rack Pull 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 Rack Pull Differ
| What differs | Back Extension | Rack Pull |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 766 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 Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
Frequently Asked Questions
Which is better for Back, Back Extension or Rack Pull?
Planfit users log Back Extension more often — 6,073 sessions against 766 for Rack Pull. 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 Rack Pull need?
Back Extension needs bodyweight only, and Rack Pull needs a barbell.
Which is easier to start with?
Back Extension is the easier place to start. Move to Rack Pull once your form holds up.
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