Rack Pull vs Hanging
Maximizing Your Back Workout Plan
Contents
Hanging is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Hanging for Better Comparison.
Planfit Users' Choice about Rack Pull vs Hanging : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 486 for Hanging.
Popularity is not the whole answer. Rack Pull and Hanging differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Hanging Differ
| What differs | Rack Pull | Hanging |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 766 sessions | 486 sessions |
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 Hanging
Hanging muscles worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Comment
- Be careful not to strain your wrists and shoulders when hanging.
If you want to know a detailed guide to Hanging, alternative exercises, and its benefits, check it out here. Check out the Hanging Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Rack Pull or Hanging?
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 Hanging need?
Rack Pull needs a barbell, and Hanging needs bodyweight only.
Which is easier to start with?
Hanging is the easier place to start. Move to Rack Pull once your form holds up.
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