Inverted Row vs Prone T Raise
Which one fits your Back workout plan?
Contents
Prone T Raise is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Compare the benefits of Inverted Row and Prone T Raise and pick the one that fits your Back workout.
Inverted Row vs Prone T Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone T Raise more often — 682 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Prone T Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Prone T Raise Differ
| What differs | Inverted Row | Prone T Raise |
|---|---|---|
| Muscles worked | back, chest, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 682 sessions |
How to Do 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 Tips
- 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.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
How to Do Prone T Raise
Prone T Raise Muscles Worked: Back
Form
- 1. Please fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Prone T Raise?
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 Prone T Raise work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Prone T Raise loads traps and rear delts.
What equipment do Inverted Row and Prone T Raise need?
Inverted Row needs a machine, and Prone T Raise needs bodyweight only.
Which is easier to start with?
Prone T Raise is the easier place to start. Move to Inverted Row once your form holds up.
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