Superman Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Prone W Raise and pick the one that fits your Back workout.
Superman Row vs Prone W Raise: 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 518 for Prone W Raise.
What most people do isn't always what fits you. Superman 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 Superman Row and Prone W Raise Differ
| What differs | Superman Row | Prone W Raise |
|---|---|---|
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 518 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 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, Superman Row or Prone W Raise?
Planfit users log Superman Row more often — 2,016 sessions against 518 for Prone W Raise. 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 Prone W Raise need?
Superman 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 Superman Row once your form holds up.
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