Back Lat Pulldown vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Back Lat Pulldown more often — 1,569 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Lat Pulldown and Prone W Raise and pick the one that fits your Back workout.
Back Lat Pulldown vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Lat Pulldown more often — 1,569 sessions compared to 518 for Prone W Raise.
What most people do isn't always what fits you. Back Lat Pulldown and Prone W Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Lat Pulldown and Prone W Raise Differ
| What differs | Back Lat Pulldown | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 518 sessions |
How to Do 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 Tips
- 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.
For a full Back Lat Pulldown guide with alternatives and benefits, see the Back Lat Pulldown exercise guide.
How to Do Prone W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Prone W Raise?
Planfit users log Back Lat Pulldown more often — 1,569 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Back Lat Pulldown and Prone W Raise work the same muscles?
Not quite. Back Lat Pulldown loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Back Lat Pulldown and Prone W Raise need?
Back Lat Pulldown needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Prone W Raise once your form holds up.
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