Band Row vs Hanging
Maximizing Your Back Workout Plan
Contents
Band Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Band Row and Hanging for Better Comparison.
Planfit Users' Choice about Band Row vs Hanging : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 486 for Hanging.
Popularity is not the whole answer. Band Row and Hanging differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Row and Hanging Differ
| What differs | Band Row | Hanging |
|---|---|---|
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 948 sessions | 486 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Band Row, alternative exercises, and its benefits, check it out here. Check out the Band Row Guide page of our blog!
How to Hanging
Hanging muscles worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Comment
- Be careful not to strain your wrists and shoulders when hanging.
If you want to know a detailed guide to Hanging, alternative exercises, and its benefits, check it out here. Check out the Hanging Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Band Row or Hanging?
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.
What equipment do Band Row and Hanging need?
Band Row needs a resistance band, and Hanging needs bodyweight only.
Which is easier to start with?
Band Row is the easier place to start. Move to Hanging once your form holds up.
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