Weighted Pull Up vs Prone W Raise
Which one fits your Back workout plan?
Contents
Prone W Raise is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Weighted Pull Up and Prone W Raise and pick the one that fits your Back workout.
Weighted Pull Up vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone W Raise more often — 518 sessions compared to 270 for Weighted Pull Up.
What most people do isn't always what fits you. Weighted Pull Up 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 Weighted Pull Up and Prone W Raise Differ
| What differs | Weighted Pull Up | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a pull-up bar | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 270 sessions | 518 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 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, Weighted Pull Up or Prone W Raise?
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.
Do Weighted Pull Up and Prone W Raise work the same muscles?
Not quite. Weighted Pull Up loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Weighted Pull Up and Prone W Raise need?
Weighted Pull Up needs a pull-up bar, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to Weighted Pull Up once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
