Band Row vs Rack Pull
Which one fits your Back workout plan?
Contents
Band Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Band Row and Rack Pull and pick the one that fits your Back workout.
Band Row vs Rack Pull: 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 766 for Rack Pull.
What most people do isn't always what fits you. Band Row and Rack Pull 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 Rack Pull Differ
| What differs | Band Row | Rack Pull |
|---|---|---|
| Equipment | a resistance band | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 948 sessions | 766 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 Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
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 Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or Rack Pull?
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 Rack Pull need?
Band Row needs a resistance band, and Rack Pull needs a barbell.
Which is easier to start with?
Band Row is the easier place to start. Move to Rack Pull once your form holds up.
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