Inverted Row vs Neutral Grip Lat Pulldown
Maximizing Your Back Workout Plan
Contents
Planfit users log Neutral Grip Lat Pulldown more often — 3,631 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Neutral Grip Lat Pulldown for Better Comparison.
Planfit Users' Choice about Inverted Row vs Neutral Grip Lat Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Neutral Grip Lat Pulldown more often — 3,631 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Neutral Grip Lat Pulldown 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 Lat Pulldown Differ
| What differs | Inverted Row | Neutral Grip Lat Pulldown |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 439 sessions | 3,631 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 Lat Pulldown
Neutral Grip Lat Pulldown muscles worked: Back
Form
- 1. Lower your elbows while keeping them facing forward.
- 2. Pull the bar until it touches your collarbone.
- 3. Slowly raise your arms to return to the starting position.
Coach's Comment
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
If you want to know a detailed guide to Neutral Grip Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Lat Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Neutral Grip Lat Pulldown?
Planfit users log Neutral Grip Lat Pulldown more often — 3,631 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 Neutral Grip Lat Pulldown work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Neutral Grip Lat Pulldown loads back, traps, and biceps.
What equipment do Inverted Row and Neutral Grip Lat Pulldown need?
Inverted Row needs a machine, and Neutral Grip Lat Pulldown needs a machine.
Which is easier to start with?
Neutral Grip Lat Pulldown is the easier place to start. Move to Inverted Row once your form holds up.
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