Inverted Row vs Jumping Pull Up
Which one fits your Back workout plan?
Contents
Inverted Row is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Inverted Row and Jumping Pull Up and pick the one that fits your Back workout.
Inverted Row vs Jumping Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Jumping Pull Up more often — 537 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Jumping Pull Up 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 Jumping Pull Up Differ
| What differs | Inverted Row | Jumping Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 537 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 Jumping Pull Up
Jumping Pull Up Muscles Worked: Back
Form
- 1. Jump and grab the bar slightly wider than shoulder-width.
- 2. Use the rebound to pull your arms so that your chest touches the bar.
- 3. Pull your arms naturally while squeezing your shoulder blades together.
- 4. Slowly return to the starting position with your chest open.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Jumping Pull Up guide with alternatives and benefits, see the Jumping Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Jumping Pull Up?
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 Jumping Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Jumping Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and Jumping Pull Up need?
Inverted Row needs a machine, and Jumping Pull Up needs a pull-up bar.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Jumping Pull Up once your form holds up.
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