Band Row vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 948. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Superman Row and pick the one that fits your Back workout.
Band Row vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 948 for Band Row.
What most people do isn't always what fits you. Band Row and Superman Row 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 Superman Row Differ
| What differs | Band Row | Superman Row |
|---|---|---|
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 948 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or Superman Row?
Planfit users log Superman Row more often — 2,116 sessions against 948 for Band Row. 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 Superman Row need?
Band Row needs a resistance band, and Superman Row needs bodyweight only.
Which is easier to start with?
Band Row is the easier place to start. Move to Superman Row once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
