Dumbbell Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Dumbbell Row more often — 8,288 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Row and Prone W Raise and pick the one that fits your Back workout.
Dumbbell Row vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Row more often — 8,288 sessions compared to 518 for Prone W Raise.
What most people do isn't always what fits you. Dumbbell Row and Prone W Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Row and Prone W Raise Differ
| What differs | Dumbbell Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 8,288 sessions | 518 sessions |
How to Do Dumbbell Row
Dumbbell Row Muscles Worked: Back
Form
- 1. Please pull the dumbbell sideways so that it can go up vertically.
- 2. While gathering your shoulder blades, 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 arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Dumbbell Row guide with alternatives and benefits, see the Dumbbell Row exercise guide.
How to Do 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 Tips
- 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.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Dumbbell Row or Prone W Raise?
Planfit users log Dumbbell Row more often — 8,288 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Row and Prone W Raise work the same muscles?
Not quite. Dumbbell Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Dumbbell Row and Prone W Raise need?
Dumbbell Row needs a dumbbell, and Prone W Raise needs bodyweight only.
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