Superman Row vs Neutral Grip Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 328. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Neutral Grip Chin Up and pick the one that fits your Back workout.
Superman Row vs Neutral Grip 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 328 for Neutral Grip Chin Up.
What most people do isn't always what fits you. Superman Row and Neutral Grip 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 Neutral Grip Chin Up Differ
| What differs | Superman Row | Neutral Grip Chin Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 328 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 Neutral Grip Chin Up
Neutral Grip 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. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Neutral Grip Chin Up guide with alternatives and benefits, see the Neutral Grip Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Neutral Grip Chin Up?
Planfit users log Superman Row more often — 2,016 sessions against 328 for Neutral Grip 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 Neutral Grip Chin Up need?
Superman Row needs bodyweight only, and Neutral Grip Chin Up needs a pull-up bar.
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