Lying Back Extension vs One Arm Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Lying Back Extension more often — 1,617 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Lying Back Extension and One Arm Pull Up for Better Comparison.
Planfit Users' Choice about Lying Back Extension vs One Arm Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Back Extension more often — 1,617 sessions compared to 14 for One Arm Pull Up.
Popularity is not the whole answer. Lying Back Extension and One Arm Pull Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Lying Back Extension and One Arm Pull Up Differ
| What differs | Lying Back Extension | One Arm Pull Up |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,617 sessions | 14 sessions |
How to Lying Back Extension
Lying Back Extension muscles worked: Back
Form
- 1. Please lift your upper body using the strength of your back while keeping your arms extended.
- 2. Keep your gaze fixed on the band and slowly 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 Lying Back Extension, alternative exercises, and its benefits, check it out here. Check out the Lying Back Extension Guide page of our blog!
How to One Arm Pull Up
One Arm Pull Up muscles worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Comment
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
If you want to know a detailed guide to One Arm Pull Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Lying Back Extension or One Arm Pull Up?
Planfit users log Lying Back Extension more often — 1,617 sessions against 14 for One Arm Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Lying Back Extension and One Arm Pull Up need?
Lying Back Extension needs bodyweight only, and One Arm Pull Up needs bodyweight only.
Which is easier to start with?
Lying Back Extension is the easier place to start. Move to One Arm Pull Up once your form holds up.
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