Inverted Row vs One Arm Cable High Row
Maximizing Your Back Workout Plan
Contents
One Arm Cable High Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Inverted Row and One Arm Cable High Row for Better Comparison.
Planfit Users' Choice about Inverted Row vs One Arm Cable High Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Cable High Row more often — 443 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and One Arm Cable High Row 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 One Arm Cable High Row Differ
| What differs | Inverted Row | One Arm Cable High Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Machine type | Smith-machine | cable-driven |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 443 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 One Arm Cable High Row
One Arm Cable High Row muscles worked: Back
Form
- 1. Grab the handle of the cable machine at a high position with one hand.
- 2. Pull your arm back while keeping your upper body stable.
- 3. Slowly return to the original 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 One Arm Cable High Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Cable High Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or One Arm Cable High Row?
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 One Arm Cable High Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and One Arm Cable High Row loads back, traps, and biceps.
What equipment do Inverted Row and One Arm Cable High Row need?
Inverted Row needs a machine, and One Arm Cable High Row needs a machine.
Which is easier to start with?
One Arm Cable High Row is the easier place to start. Move to Inverted Row once your form holds up.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
