Band Row vs Close Grip Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 345. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Close Grip Chin Up and pick the one that fits your Back workout.
Band Row vs Close Grip Chin 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 345 for Close Grip Chin Up.
What most people do isn't always what fits you. Band Row and Close Grip Chin 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 Close Grip Chin Up Differ
| What differs | Band Row | Close Grip Chin Up |
|---|---|---|
| Equipment | a resistance band | a pull-up bar |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 948 sessions | 345 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 Close Grip Chin Up
Close Grip Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Close Grip Chin Up guide with alternatives and benefits, see the Close Grip Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or Close Grip Chin Up?
Planfit users log Band Row more often — 948 sessions against 345 for Close Grip Chin 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 Close Grip Chin Up need?
Band Row needs a resistance band, and Close Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Band Row is the easier place to start. Move to Close Grip Chin Up once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
