Rack Pull vs Underhand Barbell Row
Maximizing Your Back Workout Plan
Contents
Underhand Barbell Row is the easier place to start — difficulty 4 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Underhand Barbell Row for Better Comparison.
Planfit Users' Choice about Rack Pull vs Underhand Barbell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Underhand Barbell Row more often — 1,183 sessions compared to 766 for Rack Pull.
Popularity is not the whole answer. Rack Pull and Underhand Barbell Row 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 Underhand Barbell Row Differ
| What differs | Rack Pull | Underhand Barbell Row |
|---|---|---|
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 766 sessions | 1,183 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 Underhand Barbell Row
Underhand Barbell Row muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. While holding the weight with your back strength, lower your hands down to below your knees.
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 Underhand Barbell Row, alternative exercises, and its benefits, check it out here. Check out the Underhand Barbell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Rack Pull or Underhand Barbell Row?
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 Underhand Barbell Row need?
Rack Pull needs a barbell, and Underhand Barbell Row needs a barbell.
Which is easier to start with?
Underhand Barbell Row is the easier place to start. Move to Rack Pull once your form holds up.
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