Pull Up vs Prone T Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 682. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Pull Up and Prone T Raise for Better Comparison.
Planfit Users' Choice about Pull Up vs Prone T Raise : 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 682 for Prone T Raise.
Popularity is not the whole answer. Pull Up and Prone T Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pull Up and Prone T Raise Differ
| What differs | Pull Up | Prone T Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a pull-up bar | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15,437 sessions | 682 sessions |
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!
How to Prone T Raise
Prone T Raise muscles worked: Back
Form
- 1. Please fold your shoulder blades and lift 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 T Raise, alternative exercises, and its benefits, check it out here. Check out the Prone T Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pull Up or Prone T Raise?
Planfit users log Pull Up more often — 15,437 sessions against 682 for Prone T Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pull Up and Prone T Raise work the same muscles?
Not quite. Pull Up loads back, traps, and biceps, and Prone T Raise loads traps and rear delts.
What equipment do Pull Up and Prone T Raise need?
Pull Up needs a pull-up bar, and Prone T Raise needs bodyweight only.
Which is easier to start with?
Prone T Raise is the easier place to start. Move to Pull Up once your form holds up.
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