Inverted Row vs Lying Back Extension
Maximizing Your Back Workout Plan
Contents
Planfit users log Lying Back Extension more often — 1,617 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Lying Back Extension for Better Comparison.
Planfit Users' Choice about Inverted Row vs Lying Back Extension : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Back Extension more often — 1,617 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Lying Back Extension 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 Lying Back Extension Differ
| What differs | Inverted Row | Lying Back Extension |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 1,617 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 Lying Back Extension
Lying Back Extension muscles worked: Back
Form
- 1. Please lift your upper body using the strength of your back while keeping your arms extended.
- 2. Keep your gaze fixed on the band and slowly return to the starting position.
Coach's Comment
- Please be careful not to strain and lift your upper body.
If you want to know a detailed guide to Lying Back Extension, alternative exercises, and its benefits, check it out here. Check out the Lying Back Extension Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Lying Back Extension?
Planfit users log Lying Back Extension more often — 1,617 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.
What equipment do Inverted Row and Lying Back Extension need?
Inverted Row needs a machine, and Lying Back Extension needs bodyweight only.
Which is easier to start with?
Lying Back Extension is the easier place to start. Move to Inverted Row once your form holds up.
Get free AI personalized workout plan
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