Band Deadlift vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Band Deadlift more often — 722 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Deadlift and Butterfly Pull Up and pick the one that fits your Back workout.
Band Deadlift vs Butterfly Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Deadlift more often — 722 sessions compared to 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Band Deadlift and Butterfly Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Deadlift and Butterfly Pull Up Differ
| What differs | Band Deadlift | Butterfly Pull Up |
|---|---|---|
| Muscles worked | back and hamstrings | back, traps, and biceps |
| Equipment | a resistance band | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 722 sessions | 14 sessions |
How to Do Band Deadlift
Band Deadlift Muscles Worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, first straighten your knees while keeping your weight on the center of your feet and then bring your hips forward.
- 3. When you are fully upright, puff out your chest and contract your entire back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Band Deadlift guide with alternatives and benefits, see the Band Deadlift exercise guide.
How to Do Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Band Deadlift or Butterfly Pull Up?
Planfit users log Band Deadlift more often — 722 sessions against 14 for Butterfly Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Band Deadlift and Butterfly Pull Up work the same muscles?
Not quite. Band Deadlift loads back and hamstrings, and Butterfly Pull Up loads back, traps, and biceps.
What equipment do Band Deadlift and Butterfly Pull Up need?
Band Deadlift needs a resistance band, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Band Deadlift is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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