Band Deadlift vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Band Deadlift and Prone W Raise are close in use — 722 vs 518 sessions logged. What separates them is Back loading and form.
Customize Your Back Workout: Explore the Benefits of Band Deadlift and Prone W Raise for Better Comparison.
Planfit Users' Choice about Band Deadlift vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Deadlift more often — 722 sessions compared to 518 for Prone W Raise.
Popularity is not the whole answer. Band Deadlift and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Deadlift and Prone W Raise Differ
| What differs | Band Deadlift | Prone W 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 | 518 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Band Deadlift, alternative exercises, and its benefits, check it out here. Check out the Band Deadlift Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Band Deadlift or Prone W 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 W Raise work the same muscles?
Not quite. Band Deadlift loads back and hamstrings, and Prone W Raise loads traps and rear delts.
What equipment do Band Deadlift and Prone W Raise need?
Band Deadlift needs a resistance band, and Prone W Raise needs bodyweight only.
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