Inverted Row vs Back Lat Pulldown
Maximizing Your Back Workout Plan
Contents
Planfit users log Back Lat Pulldown more often — 1,569 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Back Lat Pulldown for Better Comparison.
Planfit Users' Choice about Inverted Row vs Back Lat Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Lat Pulldown more often — 1,569 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Back Lat Pulldown 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 Back Lat Pulldown Differ
| What differs | Inverted Row | Back Lat Pulldown |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 439 sessions | 1,569 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 Back Lat Pulldown
Back Lat Pulldown muscles worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Comment
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
If you want to know a detailed guide to Back Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the Back Lat Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Back Lat Pulldown?
Planfit users log Back Lat Pulldown more often — 1,569 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 Inverted Row and Back Lat Pulldown work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Back Lat Pulldown loads back, traps, and biceps.
What equipment do Inverted Row and Back Lat Pulldown need?
Inverted Row needs a machine, and Back Lat Pulldown needs a machine.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Inverted Row once your form holds up.
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