T-Bar Row vs Superman Row
Which one fits your Back workout plan?
Contents
Superman Row is the easier place to start — difficulty 3 of 5 vs 4. Compare Back form cues and when to progress.
Compare the benefits of T-Bar Row and Superman Row and pick the one that fits your Back workout.
T-Bar Row vs Superman Row: 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 2,116 for Superman Row.
What most people do isn't always what fits you. T-Bar Row and Superman Row 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 Superman Row Differ
| What differs | T-Bar Row | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 3,618 sessions | 2,116 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 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.
Frequently Asked Questions
Which is better for Back, T-Bar Row or Superman Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do T-Bar Row and Superman Row need?
T-Bar Row needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to T-Bar Row once your form holds up.
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