Incline Row vs Superman Row
Which one fits your Back workout plan?
Contents
Incline Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Incline Row and Superman Row and pick the one that fits your Back workout.
Incline Row vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Row more often — 4,037 sessions compared to 2,116 for Superman Row.
What most people do isn't always what fits you. Incline Row 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 Incline Row and Superman Row Differ
| What differs | Incline Row | Superman Row |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,037 sessions | 2,116 sessions |
How to Do Incline Row
Incline Row Muscles Worked: Back
Form
- 1. Please pull until your elbow forms a right angle.
- 2. Move your forearm vertically while fully extending your elbow to return to the starting position.
Coach's Tips
- 1. Be careful not to let your arms swing forward or backward.
- 2. Focus on pulling with the muscles on the sides of your back so that your shoulders do not shrug upward.
- 3. When lowering, resist the weight of the dumbbells and lower them slowly so that your arms do not drop.
For a full Incline Row guide with alternatives and benefits, see the Incline Row 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, Incline Row 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 Incline Row and Superman Row need?
Incline Row needs a dumbbell, and Superman Row needs bodyweight only.
Which is easier to start with?
Incline Row is the easier place to start. Move to Superman Row once your form holds up.
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