Close Grip T-bar Row vs Neutral Grip Assisted Pull Up
Maximizing Your Back Workout Plan
Contents
Neutral Grip Assisted Pull Up is the easier place to start — difficulty 1 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Close Grip T-bar Row and Neutral Grip Assisted Pull Up for Better Comparison.
Planfit Users' Choice about Close Grip T-bar Row vs Neutral Grip Assisted Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip T-bar Row more often — 543 sessions compared to 458 for Neutral Grip Assisted Pull Up.
Popularity is not the whole answer. Close Grip T-bar Row and Neutral Grip Assisted Pull Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip T-bar Row and Neutral Grip Assisted Pull Up Differ
| What differs | Close Grip T-bar Row | Neutral Grip Assisted Pull Up |
|---|---|---|
| Machine type | plate-loaded | pin-loaded |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 543 sessions | 458 sessions |
How to Close Grip T-bar Row
Close Grip T-bar Row muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. Pull your elbows until they reach your sides.
- 3. While keeping your chest open, slowly extend your arms and return to the starting position.
Coach's Comment
- Please keep your chest up to avoid slouching your back.
If you want to know a detailed guide to Close Grip T-bar Row, alternative exercises, and its benefits, check it out here. Check out the Close Grip T-bar Row Guide page of our blog!
How to Neutral Grip Assisted Pull Up
Neutral Grip Assisted Pull Up muscles worked: Back
Form
- 1. Pull your arms back until your chest touches the bar.
- 2. Pull your arms back naturally while squeezing your shoulder blades together.
- 3. Slowly return to the starting position while keeping your chest open.
Coach's Comment
- 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.
If you want to know a detailed guide to Neutral Grip Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Assisted Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Close Grip T-bar Row or Neutral Grip Assisted Pull Up?
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 Close Grip T-bar Row and Neutral Grip Assisted Pull Up need?
Close Grip T-bar Row needs a machine, and Neutral Grip Assisted Pull Up needs a machine.
Which is easier to start with?
Neutral Grip Assisted Pull Up is the easier place to start. Move to Close Grip T-bar Row once your form holds up.
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