Ring High Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Prone W Raise more often — 518 sessions vs 47. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Ring High Row and Prone W Raise and pick the one that fits your Back workout.
Ring High Row vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone W Raise more often — 518 sessions compared to 47 for Ring High Row.
What most people do isn't always what fits you. Ring High Row and Prone W Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Ring High Row and Prone W Raise Differ
| What differs | Ring High Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 47 sessions | 518 sessions |
How to Do Ring High Row
Ring High Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while squeezing your shoulder blades together.
- 2. Pull until your chest touches the ring.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid rounding your back.
For a full Ring High Row guide with alternatives and benefits, see the Ring High Row exercise guide.
How to Do Prone W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Ring High Row or Prone W Raise?
Planfit users log Prone W Raise more often — 518 sessions against 47 for Ring High Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Ring High Row and Prone W Raise work the same muscles?
Not quite. Ring High Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Ring High Row and Prone W Raise need?
Ring High Row needs bodyweight only, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to Ring High Row once your form holds up.
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