Rack Pull vs Assisted Chin Up
Which one fits your Back workout plan?
Contents
Assisted Chin Up is the easier place to start — difficulty 1 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Rack Pull and Assisted Chin Up and pick the one that fits your Back workout.
Rack Pull vs Assisted Chin Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 733 for Assisted Chin Up.
What most people do isn't always what fits you. Rack Pull and Assisted Chin Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Assisted Chin Up Differ
| What differs | Rack Pull | Assisted Chin Up |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 733 sessions |
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
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 Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
How to Do Assisted Chin Up
Assisted Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Assisted Chin Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Assisted Chin Up need?
Rack Pull needs a barbell, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Rack Pull once your form holds up.
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