Inverted Row vs Ring High Row
Which one fits your Back workout plan?
Contents
Planfit users log Inverted Row more often — 439 sessions vs 47. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Ring High Row and pick the one that fits your Back workout.
Inverted Row vs Ring High Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 47 for Ring High Row.
What most people do isn't always what fits you. Inverted Row and Ring High Row 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 Ring High Row Differ
| What differs | Inverted Row | Ring High Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 47 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 Ring High Row
Ring High Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while squeezing your shoulder blades together.
- 2. Pull until your chest touches the ring.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid rounding your back.
For a full Ring High Row guide with alternatives and benefits, see the Ring High Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Ring High Row?
Planfit users log Inverted Row more often — 439 sessions against 47 for Ring High 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 Ring High Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Ring High Row loads back, traps, and biceps.
What equipment do Inverted Row and Ring High Row need?
Inverted Row needs a machine, and Ring High Row needs bodyweight only.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Ring High Row once your form holds up.
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