Inverted Row vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Superman Row and pick the one that fits your Back workout.
Inverted Row vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Superman 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 Superman Row Differ
| What differs | Inverted Row | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 439 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Superman Row?
Planfit users log Superman Row more often — 2,116 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.
What equipment do Inverted Row and Superman Row need?
Inverted Row needs a machine, and Superman Row needs bodyweight only.
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