Rack Pull vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Superman Row and pick the one that fits your Back workout.
Rack Pull vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and Superman Row 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 Superman Row Differ
| What differs | Rack Pull | Superman Row |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 766 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Superman Row?
Planfit users log Superman Row more often — 2,116 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 Superman Row need?
Rack Pull needs a barbell, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Rack Pull once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
