Inverted Row vs Neutral Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Inverted Row and Neutral Grip Chin Up are close in use — 439 vs 328 sessions logged. What separates them is Back loading and form.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Neutral Grip Chin Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs Neutral Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 328 for Neutral Grip Chin Up.
Popularity is not the whole answer. Inverted Row and Neutral Grip Chin Up 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 Neutral Grip Chin Up Differ
| What differs | Inverted Row | Neutral Grip Chin Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 439 sessions | 328 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 Neutral Grip Chin Up
Neutral Grip Chin Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Neutral Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Neutral Grip Chin 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 Neutral Grip Chin Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Neutral Grip Chin Up loads back, traps, and biceps.
What equipment do Inverted Row and Neutral Grip Chin Up need?
Inverted Row needs a machine, and Neutral Grip Chin Up needs a pull-up bar.
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