Prone A Raise vs Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 565. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Prone A Raise and Pull Up for Better Comparison.
Planfit Users' Choice about Prone A Raise vs Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pull Up more often — 15,437 sessions compared to 565 for Prone A Raise.
Popularity is not the whole answer. Prone A Raise and 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 Prone A Raise and Pull Up Differ
| What differs | Prone A Raise | Pull Up |
|---|---|---|
| Muscles worked | traps and rear delts | back, traps, and biceps |
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 565 sessions | 15,437 sessions |
How to Prone A Raise
Prone A Raise muscles worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- Please be careful not to raise your trapezius muscles.
If you want to know a detailed guide to Prone A Raise, alternative exercises, and its benefits, check it out here. Check out the Prone A Raise Guide page of our blog!
How to Pull Up
Pull Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Pull Up, alternative exercises, and its benefits, check it out here. Check out the Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Prone A Raise or Pull Up?
Planfit users log Pull Up more often — 15,437 sessions against 565 for Prone A Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Prone A Raise and Pull Up work the same muscles?
Not quite. Prone A Raise loads traps and rear delts, and Pull Up loads back, traps, and biceps.
What equipment do Prone A Raise and Pull Up need?
Prone A Raise needs bodyweight only, and Pull Up needs a pull-up bar.
Which is easier to start with?
Prone A Raise is the easier place to start. Move to Pull Up once your form holds up.
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