Superman Row vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,016 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Superman Row and Ring Pull Up and pick the one that fits your Back workout.
Superman Row vs Ring 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 4 for Ring Pull Up.
What most people do isn't always what fits you. Superman Row and Ring 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 Ring Pull Up Differ
| What differs | Superman Row | Ring Pull Up |
|---|---|---|
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,016 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Superman Row or Ring Pull Up?
Planfit users log Superman Row more often — 2,016 sessions against 4 for Ring 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 Ring Pull Up need?
Superman Row needs bodyweight only, and Ring Pull Up needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Ring Pull Up once your form holds up.
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