Superman Row vs Assisted Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 733. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Assisted Chin Up and pick the one that fits your Back workout.
Superman Row vs Assisted Chin 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 733 for Assisted Chin Up.
What most people do isn't always what fits you. Superman Row and Assisted Chin 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 Assisted Chin Up Differ
| What differs | Superman Row | Assisted Chin Up |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 733 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 Assisted Chin Up
Assisted Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Assisted Chin Up?
Planfit users log Superman Row more often — 2,016 sessions against 733 for Assisted Chin 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 Assisted Chin Up need?
Superman Row needs bodyweight only, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Superman Row once your form holds up.
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