Band Deadlift vs Prone T Raise
Which one fits your Back workout plan?
Contents
Band Deadlift and Prone T Raise are close in use — 722 vs 682 sessions logged. What separates them is Back loading and form.
Compare the benefits of Band Deadlift and Prone T Raise and pick the one that fits your Back workout.
Band Deadlift vs Prone T Raise: 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 682 for Prone T Raise.
What most people do isn't always what fits you. Band Deadlift and Prone T 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 Deadlift and Prone T Raise Differ
| What differs | Band Deadlift | Prone T Raise |
|---|---|---|
| Muscles worked | back and hamstrings | traps and rear delts |
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 722 sessions | 682 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 Prone T Raise
Prone T Raise Muscles Worked: Back
Form
- 1. Please fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Band Deadlift or Prone T Raise?
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.
Do Band Deadlift and Prone T Raise work the same muscles?
Not quite. Band Deadlift loads back and hamstrings, and Prone T Raise loads traps and rear delts.
What equipment do Band Deadlift and Prone T Raise need?
Band Deadlift needs a resistance band, and Prone T Raise needs bodyweight only.
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