Inverted Row vs One Arm Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Inverted Row more often — 439 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and One Arm Pull Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs One Arm Pull 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 14 for One Arm Pull Up.
Popularity is not the whole answer. Inverted Row and One Arm Pull 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 One Arm Pull Up Differ
| What differs | Inverted Row | One Arm Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 14 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 Pull Up
One Arm Pull Up muscles worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Comment
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
If you want to know a detailed guide to One Arm Pull Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or One Arm Pull Up?
Planfit users log Inverted Row more often — 439 sessions against 14 for One Arm Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Inverted Row and One Arm Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and One Arm Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and One Arm Pull Up need?
Inverted Row needs a machine, and One Arm Pull Up needs bodyweight only.
Which is easier to start with?
Inverted Row is the easier place to start. Move to One Arm Pull Up once your form holds up.
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