Rack Pull vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Rack Pull more often — 766 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Ring Pull Up and pick the one that fits your Back workout.
Rack Pull vs Ring 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 4 for Ring Pull Up.
What most people do isn't always what fits you. Rack Pull and Ring 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 Ring Pull Up Differ
| What differs | Rack Pull | Ring Pull Up |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 766 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Ring Pull Up?
Planfit users log Rack Pull more often — 766 sessions against 4 for Ring 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 Ring Pull Up need?
Rack Pull needs a barbell, and Ring Pull Up needs bodyweight only.
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