Back Lat Pulldown vs Lying Back Extension
Maximizing Your Back Workout Plan
Contents
Back Lat Pulldown is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Back Lat Pulldown and Lying Back Extension for Better Comparison.
Planfit Users' Choice about Back Lat Pulldown vs Lying Back Extension : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Back Extension more often — 1,617 sessions compared to 1,569 for Back Lat Pulldown.
Popularity is not the whole answer. Back Lat Pulldown and Lying Back Extension differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Lat Pulldown and Lying Back Extension Differ
| What differs | Back Lat Pulldown | Lying Back Extension |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 1,617 sessions |
How to Back Lat Pulldown
Back Lat Pulldown muscles worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Comment
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
If you want to know a detailed guide to Back Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the Back Lat Pulldown Guide page of our blog!
How to Lying Back Extension
Lying Back Extension muscles worked: Back
Form
- 1. Please lift your upper body using the strength of your back while keeping your arms extended.
- 2. Keep your gaze fixed on the band and slowly 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 Lying Back Extension, alternative exercises, and its benefits, check it out here. Check out the Lying Back Extension Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Lying Back Extension?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Back Lat Pulldown and Lying Back Extension need?
Back Lat Pulldown needs a machine, and Lying Back Extension needs bodyweight only.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Lying Back Extension once your form holds up.
Get free AI personalized workout plan
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It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
