Superman Row vs Archer Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Archer Pull Up and pick the one that fits your Back workout.
Superman Row vs Archer Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,016 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Superman Row and Archer 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 Superman Row and Archer Pull Up Differ
| What differs | Superman Row | Archer Pull Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 11 sessions |
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.
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Archer Pull Up?
Planfit users log Superman Row more often — 2,016 sessions against 11 for Archer 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 Superman Row and Archer Pull Up need?
Superman Row needs bodyweight only, and Archer Pull Up needs a pull-up bar.
Which is easier to start with?
Superman Row is the easier place to start. Move to Archer Pull Up once your form holds up.
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