Pull Up vs Prone T Raise
Which one fits 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.
Compare the benefits of Pull Up and Prone T Raise and pick the one that fits your Back workout.
Pull Up vs Prone T Raise: 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 682 for Prone T Raise.
What most people do isn't always what fits you. Pull Up and Prone T Raise 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 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 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 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 Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
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.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
