Back Extension vs Superman Row
Maximizing Your Back Workout Plan
Contents
Planfit users log Back Extension more often — 6,073 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Back Extension and Superman Row for Better Comparison.
Planfit Users' Choice about Back Extension vs Superman Row : 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 2,116 for Superman Row.
Popularity is not the whole answer. Back Extension and Superman Row 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 Superman Row Differ
| What differs | Back Extension | Superman Row |
|---|---|---|
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 2,116 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 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 Comment
- Please be careful not to strain and lift your upper body.
If you want to know a detailed guide to Superman Row, alternative exercises, and its benefits, check it out here. Check out the Superman Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Extension or Superman Row?
Planfit users log Back Extension more often — 6,073 sessions against 2,116 for Superman Row. 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 Superman Row need?
Back Extension needs bodyweight only, and Superman Row needs bodyweight only.
Which is easier to start with?
Back Extension is the easier place to start. Move to Superman Row once your form holds up.
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