Inverted Row vs Assisted Chin Up
Which one fits 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.
Compare the benefits of Inverted Row and Assisted Chin Up and pick the one that fits your Back workout.
Inverted Row vs Assisted Chin Up: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Inverted Row and Assisted Chin 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 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 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 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 Tips
- 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.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
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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