Dumbbell Deadlift vs Superman Row
Which one fits your Back workout plan?
Contents
Dumbbell Deadlift is the easier place to start — difficulty 1 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Dumbbell Deadlift and Superman Row and pick the one that fits your Back workout.
Dumbbell Deadlift vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Deadlift more often — 4,230 sessions compared to 2,116 for Superman Row.
What most people do isn't always what fits you. Dumbbell 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 Dumbbell Deadlift and Superman Row Differ
| What differs | Dumbbell Deadlift | Superman Row |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,230 sessions | 2,116 sessions |
How to Do Dumbbell Deadlift
Dumbbell Deadlift Muscles Worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, straighten your knees first while keeping your weight centered on the soles of your feet, and then bring your hips forward.
- 3. When you are fully upright, open your chest and contract your entire back.
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 Dumbbell Deadlift guide with alternatives and benefits, see the Dumbbell 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, Dumbbell Deadlift or Superman Row?
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.
What equipment do Dumbbell Deadlift and Superman Row need?
Dumbbell Deadlift needs a dumbbell, and Superman Row needs bodyweight only.
Which is easier to start with?
Dumbbell Deadlift is the easier place to start. Move to Superman Row once your form holds up.
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