Inverted Row vs Weighted Pull Up
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Weighted Pull Up for Better Comparison.
Planfit Users' Choice about Inverted Row vs Weighted Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 271 for Weighted Pull Up.
Popularity is not the whole answer. Inverted Row and Weighted 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 Weighted Pull Up Differ
| What differs | Inverted Row | Weighted Pull Up |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 271 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
- 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.
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 Weighted Pull Up
Weighted 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, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
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 Weighted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Weighted Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Weighted Pull Up?
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 Weighted Pull Up work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Weighted Pull Up loads back, traps, and biceps.
What equipment do Inverted Row and Weighted Pull Up need?
Inverted Row needs a machine, and Weighted Pull Up needs a pull-up bar.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Weighted Pull Up once your form holds up.
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