Incline Row vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log Incline Row more often — 4,037 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Incline Row and Inverted Row and pick the one that fits your Back workout.
Incline Row vs Inverted Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Row more often — 4,037 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Incline Row and Inverted Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Row and Inverted Row Differ
| What differs | Incline Row | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,037 sessions | 439 sessions |
How to Do Incline Row
Incline Row Muscles Worked: Back
Form
- 1. Please pull until your elbow forms a right angle.
- 2. Move your forearm vertically while fully extending your elbow to return to the starting position.
Coach's Tips
- 1. Be careful not to let your arms swing forward or backward.
- 2. Focus on pulling with the muscles on the sides of your back so that your shoulders do not shrug upward.
- 3. When lowering, resist the weight of the dumbbells and lower them slowly so that your arms do not drop.
For a full Incline Row guide with alternatives and benefits, see the Incline Row exercise guide.
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
Frequently Asked Questions
Which is better for Back, Incline Row or Inverted Row?
Planfit users log Incline Row more often — 4,037 sessions against 439 for Inverted Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Incline Row and Inverted Row work the same muscles?
Not quite. Incline Row loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do Incline Row and Inverted Row need?
Incline Row needs a dumbbell, and Inverted Row needs a machine.
Which is easier to start with?
Incline Row is the easier place to start. Move to Inverted Row once your form holds up.
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