Inverted Row vs Assisted Chin Up
Maximizing Your Back Workout Plan
Contents
Assisted Chin Up is the easier place to start — difficulty 1 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Assisted Chin Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs Assisted Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Chin Up more often — 733 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Assisted Chin Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Assisted Chin Up Differ
| What differs | Inverted Row | Assisted Chin Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Machine type | Smith-machine | pin-loaded |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 439 sessions | 733 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Inverted Row, alternative exercises, and its benefits, check it out here. Check out the Inverted Row Guide page of our blog!
How to Assisted Chin Up
Assisted Chin 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. Slowly return to the starting position with your chest relaxed.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Assisted Chin Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Assisted Chin 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.
Do Inverted Row and Assisted Chin Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Assisted Chin Up loads back, traps, and biceps.
What equipment do Inverted Row and Assisted Chin Up need?
Inverted Row needs a machine, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Inverted Row once your form holds up.
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