Close Grip T-bar Row vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Prone W Raise 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 Close Grip T-bar Row and Prone W Raise for Better Comparison.
Planfit Users' Choice about Close Grip T-bar Row vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip T-bar Row more often — 543 sessions compared to 518 for Prone W Raise.
Popularity is not the whole answer. Close Grip T-bar Row and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip T-bar Row and Prone W Raise Differ
| What differs | Close Grip T-bar Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 543 sessions | 518 sessions |
How to Close Grip T-bar Row
Close Grip T-bar Row muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. Pull your elbows until they reach your sides.
- 3. While keeping your chest open, slowly extend your arms and return to the starting position.
Coach's Comment
- Please keep your chest up to avoid slouching your back.
If you want to know a detailed guide to Close Grip T-bar Row, alternative exercises, and its benefits, check it out here. Check out the Close Grip T-bar Row Guide page of our blog!
How to Prone W Raise
Prone W Raise muscles worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Close Grip T-bar Row or Prone W Raise?
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.
Do Close Grip T-bar Row and Prone W Raise work the same muscles?
Not quite. Close Grip T-bar Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Close Grip T-bar Row and Prone W Raise need?
Close Grip T-bar Row needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to Close Grip T-bar Row once your form holds up.
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