Lying Back Extension vs Superman Row
Which one fits your Back workout plan?
Contents
Lying Back Extension is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Lying Back Extension and Superman Row and pick the one that fits your Back workout.
Lying Back Extension vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 1,617 for Lying Back Extension.
What most people do isn't always what fits you. Lying Back Extension 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 Lying Back Extension and Superman Row Differ
| What differs | Lying Back Extension | Superman Row |
|---|---|---|
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,617 sessions | 2,116 sessions |
How to Do 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 Tips
- Please be careful not to strain and lift your upper body.
For a full Lying Back Extension guide with alternatives and benefits, see the Lying Back Extension 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, Lying Back Extension 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 Lying Back Extension and Superman Row need?
Lying Back Extension needs bodyweight only, and Superman Row needs bodyweight only.
Which is easier to start with?
Lying Back Extension is the easier place to start. Move to Superman Row once your form holds up.
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