Inverted Row vs Dumbbell Row
Maximizing Your Back Workout Plan
Contents
Planfit users log Dumbbell Row more often — 8,288 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Dumbbell Row for Better Comparison.
Planfit Users' Choice about Inverted Row vs Dumbbell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Row more often — 8,288 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Dumbbell Row 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 Dumbbell Row Differ
| What differs | Inverted Row | Dumbbell Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a dumbbell |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 8,288 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 Dumbbell Row
Dumbbell Row muscles worked: Back
Form
- 1. Please pull the dumbbell sideways so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Dumbbell Row?
Planfit users log Dumbbell Row more often — 8,288 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 Dumbbell Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Dumbbell Row loads back, traps, and biceps.
What equipment do Inverted Row and Dumbbell Row need?
Inverted Row needs a machine, and Dumbbell Row needs a dumbbell.
Which is easier to start with?
Dumbbell Row is the easier place to start. Move to Inverted Row once your form holds up.
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