Rack Pull vs Lying Back Extension
Which one fits your Back workout plan?
Contents
Planfit users log Lying Back Extension more often — 1,617 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Lying Back Extension and pick the one that fits your Back workout.
Rack Pull vs Lying Back Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Back Extension more often — 1,617 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and Lying Back Extension 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 Lying Back Extension Differ
| What differs | Rack Pull | Lying Back Extension |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 766 sessions | 1,617 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 Lying Back Extension
Lying Back Extension Muscles Worked: Back
Form
- 1. Please lift your upper body using the strength of your back while keeping your arms extended.
- 2. Keep your gaze fixed on the band and slowly return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Lying Back Extension guide with alternatives and benefits, see the Lying Back Extension exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Lying Back Extension?
Planfit users log Lying Back Extension more often — 1,617 sessions against 766 for Rack Pull. 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 Lying Back Extension need?
Rack Pull needs a barbell, and Lying Back Extension needs bodyweight only.
Which is easier to start with?
Lying Back Extension is the easier place to start. Move to Rack Pull once your form holds up.
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