Inverted Row vs Band Row
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Band Row and pick the one that fits your Back workout.
Inverted Row vs Band Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Band Row 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 Band Row Differ
| What differs | Inverted Row | Band Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a resistance band |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 948 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 Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Band Row?
Planfit users log Band Row more often — 948 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 Band Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Band Row loads back, traps, and biceps.
What equipment do Inverted Row and Band Row need?
Inverted Row needs a machine, and Band Row needs a resistance band.
Which is easier to start with?
Band Row is the easier place to start. Move to Inverted Row once your form holds up.
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