Inverted Row vs One Arm Lat Pulldown
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Inverted Row and One Arm Lat Pulldown for Better Comparison.
Planfit Users' Choice about Inverted Row vs One Arm Lat Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Lat Pulldown more often — 499 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and One Arm 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 One Arm Lat Pulldown Differ
| What differs | Inverted Row | One Arm Lat Pulldown |
|---|---|---|
| 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 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 499 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 Lat Pulldown
One Arm Lat Pulldown muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
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.
- 3. Please be careful not to let your elbows move backward.
If you want to know a detailed guide to One Arm Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the One Arm Lat Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or One Arm Lat Pulldown?
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 Lat Pulldown work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and One Arm Lat Pulldown loads back, traps, and biceps.
What equipment do Inverted Row and One Arm Lat Pulldown need?
Inverted Row needs a machine, and One Arm Lat Pulldown needs a machine.
Which is easier to start with?
Inverted Row is the easier place to start. Move to One Arm Lat Pulldown once your form holds up.
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