Superman Row vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Butterfly Pull Up and pick the one that fits your Back workout.
Superman Row vs Butterfly 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 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Superman Row and Butterfly 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 Butterfly Pull Up Differ
| What differs | Superman Row | Butterfly Pull Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Butterfly Pull Up?
Planfit users log Superman Row more often — 2,016 sessions against 14 for Butterfly 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 Butterfly Pull Up need?
Superman Row needs bodyweight only, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Superman Row is the easier place to start. Move to Butterfly Pull Up once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
