Rack Pull vs Assisted Chin Up
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Assisted Chin Up for Better Comparison.
Planfit Users' Choice about Rack Pull vs Assisted Chin Up : Which is Better?
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.
Popularity is not the whole answer. Rack Pull and Assisted Chin Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How to 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 Comment
- 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.
If you want to know a detailed guide to Rack Pull, alternative exercises, and its benefits, check it out here. Check out the Rack Pull Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Assisted Chin Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Chin Up Guide page of our blog!
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