Inverted Row vs Rack Pull
Which one fits 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.
Compare the benefits of Inverted Row and Rack Pull and pick the one that fits your Back workout.
Inverted Row vs Rack Pull: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Rack Pull 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 Rack Pull Differ
| What differs | Inverted Row | Rack Pull |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 766 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 Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Rack Pull?
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.
What equipment do Inverted Row and Rack Pull need?
Inverted Row needs a machine, and Rack Pull needs a barbell.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Rack Pull once your form holds up.
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