Back Extension vs Prone W Raise

Maximizing Your Back Workout Plan

Feb 22, 2025

Contents

• Planfit Users' Choice about Back Extension vs Prone W Raise : Which is Better?
• How to Back Extension

- Back Extension muscles worked
- Back Extension form
- Coach's Comment

• How to Prone W Raise

- Prone W Raise Muscles worked
- Prone W Raise form
- Coach's Comment

Are you contemplating between Back Extension and Prone W Raise for your back workout? Wondering which one offers more benefits or when to incorporate each into your routine for maximum effectiveness?

Customize Your Back Workout: Explore the Benefits of Back Extension and Prone W Raise for Better Comparison.

Planfit Users' Choice about Back Extension vs Prone W Raise : Which is Better?

Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Back Extension with a total of 6073 compared to 518 for Prone W Raise

However, this is just a matter of preference for the majority. If you are wondering which of the two exercises to do right away, please read the text below. Compare the pros and cons of each exercise and choose the one that suits you better to proceed with.

How to Back Extension

Back Extension gif

Back Extension muscles worked: Back

Form

1. Keeping your torso and legs stationary, slowly raise your upper body until it is in line with your lower body.
2. Hold for a moment at the top, then slowly lower your body back to the starting position.
3. Repeat for the desired number of reps.

Coach's Comment

1. Keep your back flat throughout the movement, and do not arch your back.
2. Do not swing your torso to complete the movement, use your back muscles instead.
3. If you experience any pain, stop the exercise and consult a doctor.

If you want to know a detailed guide to Back Extension, alternative exercises, and its benefits, check it out here. Check out the Back Extension Guide page of our blog!

Do you want to know more about Back Extension methods?

How to Prone W Raise

Prone W Raise gif

Prone W Raise muscles worked: Back

Form

1. Slowly raise your arms and legs off the ground as high as you can while keeping your head, neck and shoulders in the same position.
2. Hold this position for a few seconds, then lower your arms and legs back to the starting position.

Coach's Comment

1. Make sure to keep your head, neck and shoulders in the same position throughout the entire exercise.
2. Avoid arching your back as you raise your arms and legs off the ground.
3. Do not hold your breath during the exercise.
4. If you feel any pain or discomfort, stop the exercise immediately.

If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!

Do you want to know more about Prone W Raise methods?

Get free AI personalized workout plan

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