Inverted Row vs Bench Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Inverted Row more often — 439 sessions vs 53. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Bench Pull Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs Bench Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 53 for Bench Pull Up.
Popularity is not the whole answer. Inverted Row and Bench Pull 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 Bench Pull Up Differ
| What differs | Inverted Row | Bench Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 439 sessions | 53 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 Bench Pull Up
Bench Pull Up muscles worked: Back
Form
- 1. Please pull your arms until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Bench Pull Up, alternative exercises, and its benefits, check it out here. Check out the Bench Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Bench Pull Up?
Planfit users log Inverted Row more often — 439 sessions against 53 for Bench 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 Bench Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Bench Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and Bench Pull Up need?
Inverted Row needs a machine, and Bench Pull Up needs a pull-up bar.
Which is easier to start with?
Bench Pull Up is the easier place to start. Move to Inverted Row once your form holds up.
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