Inverted Row vs Cable High Row
Which one fits your Back workout plan?
Contents
Cable High Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Inverted Row and Cable High Row and pick the one that fits your Back workout.
Inverted Row vs Cable High Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable High Row more often — 651 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Cable High 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 Cable High Row Differ
| What differs | Inverted Row | Cable High Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 651 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 Cable High Row
Cable High Row Muscles Worked: Back
Form
- 1. Grab the handle from the high position of the cable machine.
- 2. Pull your arms back and stabilize your upper body.
- 3. Slowly return to the original position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise along with it.
For a full Cable High Row guide with alternatives and benefits, see the Cable High Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Cable High Row?
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 Cable High Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Cable High Row loads back, traps, and biceps.
What equipment do Inverted Row and Cable High Row need?
Inverted Row needs a machine, and Cable High Row needs a machine.
Which is easier to start with?
Cable High Row is the easier place to start. Move to Inverted Row once your form holds up.
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