Band Row vs Rack Pull
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Band Row and Rack Pull for Better Comparison.
Planfit Users' Choice about Band Row vs Rack Pull : Which is Better?
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.
Popularity is not the whole answer. Band Row and Rack Pull 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 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 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 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 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 Rack Pull, alternative exercises, and its benefits, check it out here. Check out the Rack Pull Guide page of our blog!
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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