Deadlift vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Deadlift and Superman Row and pick the one that fits your Back workout.
Deadlift vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 2,116 for Superman Row.
What most people do isn't always what fits you. Deadlift 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 Deadlift and Superman Row Differ
| What differs | Deadlift | Superman Row |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 2,116 sessions |
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift 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, Deadlift or Superman Row?
Planfit users log Deadlift more often — 15,439 sessions against 2,116 for Superman Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Deadlift and Superman Row need?
Deadlift needs a barbell, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Deadlift once your form holds up.
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