Band Bent Over Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Prone W Raise more often — 518 sessions vs 167. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Bent Over Row and Prone W Raise and pick the one that fits your Back workout.
Band Bent Over Row vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone W Raise more often — 518 sessions compared to 167 for Band Bent Over Row.
What most people do isn't always what fits you. Band Bent Over Row 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 Band Bent Over Row and Prone W Raise Differ
| What differs | Band Bent Over Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 167 sessions | 518 sessions |
How to Do Band Bent Over Row
Band Bent Over Row Muscles Worked: Back
Form
- 1. Please pull the band towards your belly button so that it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Bent Over Row guide with alternatives and benefits, see the Band Bent Over Row 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, Band Bent Over Row or Prone W Raise?
Planfit users log Prone W Raise more often — 518 sessions against 167 for Band Bent Over Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Band Bent Over Row and Prone W Raise work the same muscles?
Not quite. Band Bent Over Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Band Bent Over Row and Prone W Raise need?
Band Bent Over Row needs a resistance band, and Prone W Raise needs bodyweight only.
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