One Arm Dumbbell Row vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Dumbbell Row more often — 29,855 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Prone W Raise for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 518 for Prone W Raise.
Popularity is not the whole answer. One Arm Dumbbell Row and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Row and Prone W Raise Differ
| What differs | One Arm Dumbbell Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 518 sessions |
How to One Arm Dumbbell Row
One Arm Dumbbell Row muscles worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
How to Prone W Raise
Prone W Raise muscles worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Prone W Raise?
Planfit users log One Arm Dumbbell Row more often — 29,855 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Dumbbell Row and Prone W Raise work the same muscles?
Not quite. One Arm Dumbbell Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do One Arm Dumbbell Row and Prone W Raise need?
One Arm Dumbbell Row needs a dumbbell, and Prone W Raise needs bodyweight only.
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