Rack Pull vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Rack Pull more often — 766 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Butterfly Pull Up and pick the one that fits your Back workout.
Rack Pull vs Butterfly Pull 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 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Rack Pull and Butterfly Pull 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 Butterfly Pull Up Differ
| What differs | Rack Pull | Butterfly Pull Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 766 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Butterfly Pull Up?
Planfit users log Rack Pull more often — 766 sessions against 14 for Butterfly Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Butterfly Pull Up need?
Rack Pull needs a barbell, and Butterfly Pull Up needs a pull-up bar.
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