Inverted Row vs Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Pull Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pull Up more often — 15,437 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and 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 Pull Up Differ
| What differs | Inverted Row | Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 439 sessions | 15,437 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
- Please be careful not to loosen the bar of the Smith machine.
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 Pull Up
Pull Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Pull Up, alternative exercises, and its benefits, check it out here. Check out the Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Pull Up?
Planfit users log Pull Up more often — 15,437 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 Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and Pull Up need?
Inverted Row needs a machine, and Pull Up needs a pull-up bar.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Pull Up once your form holds up.
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