Pull Up vs Band Row
Which one fits your Back workout plan?
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 948. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pull Up and Band Row and pick the one that fits your Back workout.
Pull Up vs Band Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pull Up more often — 15,437 sessions compared to 948 for Band Row.
What most people do isn't always what fits you. Pull Up and Band Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pull Up and Band Row Differ
| What differs | Pull Up | Band Row |
|---|---|---|
| Equipment | a pull-up bar | a resistance band |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15,437 sessions | 948 sessions |
How to Do 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 Tips
- 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.
For a full Pull Up guide with alternatives and benefits, see the Pull Up exercise guide.
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 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.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
Frequently Asked Questions
Which is better for Back, Pull Up or Band Row?
Planfit users log Pull Up more often — 15,437 sessions against 948 for Band Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Pull Up and Band Row need?
Pull Up needs a pull-up bar, and Band Row needs a resistance band.
Which is easier to start with?
Band Row is the easier place to start. Move to Pull Up once your form holds up.
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