Band Row vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Ring Pull Up and pick the one that fits your Back workout.
Band Row vs Ring 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 4 for Ring Pull Up.
What most people do isn't always what fits you. Band Row and Ring 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 Ring Pull Up Differ
| What differs | Band Row | Ring Pull Up |
|---|---|---|
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 948 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or Ring Pull Up?
Planfit users log Band Row more often — 948 sessions against 4 for Ring 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 Ring Pull Up need?
Band Row needs a resistance band, and Ring Pull Up needs bodyweight only.
Which is easier to start with?
Band Row is the easier place to start. Move to Ring Pull Up once your form holds up.
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