Inverted Row vs Hanging
Maximizing Your Back Workout Plan
Contents
Inverted Row and Hanging are close in use — 486 vs 439 sessions logged. What separates them is Back loading and form.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Hanging for Better Comparison.
Planfit Users' Choice about Inverted Row vs Hanging : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Hanging 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 Hanging Differ
| What differs | Inverted Row | Hanging |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 439 sessions | 486 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 Hanging
Hanging muscles worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Comment
- Be careful not to strain your wrists and shoulders when hanging.
If you want to know a detailed guide to Hanging, alternative exercises, and its benefits, check it out here. Check out the Hanging Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Hanging?
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 Hanging work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Hanging loads back, traps, and biceps.
What equipment do Inverted Row and Hanging need?
Inverted Row needs a machine, and Hanging needs bodyweight only.
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