T-Bar Row vs Prone A Raise
Which one fits your Back workout plan?
Contents
Planfit users log T-Bar Row more often — 3,618 sessions vs 565. Compare Back form, muscles worked, and when to use each.
Compare the benefits of T-Bar Row and Prone A Raise and pick the one that fits your Back workout.
T-Bar Row vs Prone A Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log T-Bar Row more often — 3,618 sessions compared to 565 for Prone A Raise.
What most people do isn't always what fits you. T-Bar Row and Prone A Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How T-Bar Row and Prone A Raise Differ
| What differs | T-Bar Row | Prone A Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 3,618 sessions | 565 sessions |
How to Do T-Bar Row
T-Bar Row Muscles Worked: Back
Form
- 1. While gathering your shoulder blades, gently pull your arms.
- 2. Pull your elbows back until they reach behind your body.
- 3. Maintain an open chest position and slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Open your chest and brace your abs to keep your torso stable, making sure your lower back does not round.
- 2. Using momentum can strain your lower back, so perform the movement slowly and in a controlled manner.
For a full T-Bar Row guide with alternatives and benefits, see the T-Bar Row exercise guide.
How to Do Prone A Raise
Prone A Raise Muscles Worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone A Raise guide with alternatives and benefits, see the Prone A Raise exercise guide.
Frequently Asked Questions
Which is better for Back, T-Bar Row or Prone A Raise?
Planfit users log T-Bar Row more often — 3,618 sessions against 565 for Prone A Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do T-Bar Row and Prone A Raise work the same muscles?
Not quite. T-Bar Row loads back, traps, and biceps, and Prone A Raise loads traps and rear delts.
What equipment do T-Bar Row and Prone A Raise need?
T-Bar Row needs a machine, and Prone A Raise needs bodyweight only.
Which is easier to start with?
Prone A Raise is the easier place to start. Move to T-Bar Row once your form holds up.
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