Inverted Row vs Seated Row
Which one fits your Back workout plan?
Contents
Seated Row 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 Seated Row and pick the one that fits your Back workout.
Inverted Row vs Seated 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 296 for Seated Row.
What most people do isn't always what fits you. Inverted Row and Seated 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 Seated Row Differ
| What differs | Inverted Row | Seated Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 296 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 Seated Row
Seated Row Muscles Worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Seated Row?
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 Seated Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Seated Row loads back, traps, and biceps.
What equipment do Inverted Row and Seated Row need?
Inverted Row needs a machine, and Seated Row needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to Inverted Row once your form holds up.
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