Deadlift vs Superman Row
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Deadlift and Superman Row for Better Comparison.
Planfit Users' Choice about Deadlift vs Superman Row : Which is Better?
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.
Popularity is not the whole answer. Deadlift and Superman Row differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Deadlift, alternative exercises, and its benefits, check it out here. Check out the Deadlift Guide page of our blog!
How to 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 Comment
- Please be careful not to strain and lift your upper body.
If you want to know a detailed guide to Superman Row, alternative exercises, and its benefits, check it out here. Check out the Superman Row Guide page of our blog!
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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