Lying Back Extension vs Underhand Barbell Row
Maximizing Your Back Workout Plan
Contents
Lying Back Extension is the easier place to start — difficulty 2 of 5 vs 4. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Lying Back Extension and Underhand Barbell Row for Better Comparison.
Planfit Users' Choice about Lying Back Extension vs Underhand Barbell Row : 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 1,183 for Underhand Barbell Row.
Popularity is not the whole answer. Lying Back Extension and Underhand Barbell Row 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 Underhand Barbell Row Differ
| What differs | Lying Back Extension | Underhand Barbell Row |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,617 sessions | 1,183 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 Underhand Barbell Row
Underhand Barbell Row muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. While holding the weight with your back strength, lower your hands down to below your knees.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Underhand Barbell Row, alternative exercises, and its benefits, check it out here. Check out the Underhand Barbell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Lying Back Extension or Underhand Barbell 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 Underhand Barbell Row need?
Lying Back Extension needs bodyweight only, and Underhand Barbell Row needs a barbell.
Which is easier to start with?
Lying Back Extension is the easier place to start. Move to Underhand Barbell Row once your form holds up.
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