Band Row vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Butterfly Pull Up and pick the one that fits your Back workout.
Band Row vs Butterfly Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Band Row 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 Row and Butterfly Pull Up Differ
| What differs | Band Row | Butterfly Pull Up |
|---|---|---|
| Equipment | a resistance band | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 948 sessions | 14 sessions |
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so 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 overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row 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 Row or Butterfly Pull Up?
Planfit users log Band Row more often — 948 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.
What equipment do Band Row and Butterfly Pull Up need?
Band Row needs a resistance band, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Band Row is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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