Lat Pulldown Machine vs Superman Row
Which one fits your Back workout plan?
Contents
Superman Row is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Lat Pulldown Machine and Superman Row and pick the one that fits your Back workout.
Lat Pulldown Machine vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lat Pulldown Machine more often — 2,903 sessions compared to 2,116 for Superman Row.
What most people do isn't always what fits you. Lat Pulldown Machine 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 Lat Pulldown Machine and Superman Row Differ
| What differs | Lat Pulldown Machine | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,903 sessions | 2,116 sessions |
How to Do Lat Pulldown Machine
Lat Pulldown Machine Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the grip up to the collarbone position.
- 4. Slowly raise your arms and return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise along with it.
For a full Lat Pulldown Machine guide with alternatives and benefits, see the Lat Pulldown Machine 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, Lat Pulldown Machine 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 Lat Pulldown Machine and Superman Row need?
Lat Pulldown Machine needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Lat Pulldown Machine once your form holds up.
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