Weighted Pull Up vs Hanging
Which one fits your Back workout plan?
Contents
Hanging is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Weighted Pull Up and Hanging and pick the one that fits your Back workout.
Weighted Pull Up vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 270 for Weighted Pull Up.
What most people do isn't always what fits you. Weighted Pull Up and Hanging differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Weighted Pull Up and Hanging Differ
| What differs | Weighted Pull Up | Hanging |
|---|---|---|
| Equipment | a pull-up bar | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 270 sessions | 486 sessions |
How to Do Weighted Pull Up
Weighted Pull 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 Weighted Pull Up guide with alternatives and benefits, see the Weighted Pull Up exercise guide.
How to Do Hanging
Hanging Muscles Worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Tips
- Be careful not to strain your wrists and shoulders when hanging.
For a full Hanging guide with alternatives and benefits, see the Hanging exercise guide.
Frequently Asked Questions
Which is better for Back, Weighted Pull Up or Hanging?
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 Weighted Pull Up and Hanging need?
Weighted Pull Up needs a pull-up bar, and Hanging needs bodyweight only.
Which is easier to start with?
Hanging is the easier place to start. Move to Weighted Pull Up once your form holds up.
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