Pull Up vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pull Up and Prone W Raise and pick the one that fits your Back workout.
Pull Up vs Prone W 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 518 for Prone W Raise.
What most people do isn't always what fits you. Pull Up and Prone W 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 W Raise Differ
| What differs | Pull Up | Prone W 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 | 518 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 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 Tips
- 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.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Pull Up or Prone W Raise?
Planfit users log Pull Up more often — 15,437 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 Pull Up and Prone W Raise work the same muscles?
Not quite. Pull Up loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Pull Up and Prone W Raise need?
Pull Up needs a pull-up bar, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to Pull Up once your form holds up.
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