Inverted Row vs Archer Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Inverted Row more often — 439 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Archer Pull Up and pick the one that fits your Back workout.
Inverted Row vs Archer Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Inverted Row and Archer Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Archer Pull Up Differ
| What differs | Inverted Row | Archer Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 11 sessions |
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.
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Archer Pull Up?
Planfit users log Inverted Row more often — 439 sessions against 11 for Archer Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Inverted Row and Archer Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Archer Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and Archer Pull Up need?
Inverted Row needs a machine, and Archer Pull Up needs a pull-up bar.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Archer Pull Up once your form holds up.
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