Back Lat Pulldown vs Superman Row
Which one fits your Back workout plan?
Contents
Back Lat Pulldown is the easier place to start — difficulty 1 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Back Lat Pulldown and Superman Row and pick the one that fits your Back workout.
Back Lat Pulldown vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 1,569 for Back Lat Pulldown.
What most people do isn't always what fits you. Back Lat Pulldown and Superman Row 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 Superman Row Differ
| What differs | Back Lat Pulldown | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 2,116 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 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 Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Superman Row?
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 Superman Row need?
Back Lat Pulldown needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Superman Row once your form holds up.
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