Lat Pulldown vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log Lat Pulldown more often — 81,834 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Lat Pulldown and Inverted Row and pick the one that fits your Back workout.
Lat Pulldown vs Inverted Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lat Pulldown more often — 81,834 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Lat Pulldown and Inverted Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Lat Pulldown and Inverted Row Differ
| What differs | Lat Pulldown | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 81,834 sessions | 439 sessions |
How to Do Lat Pulldown
Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Lower your forearms vertically.
- 3. Pull until the bar touches your collarbone.
- 4. Slowly raise your arms and return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
For a full Lat Pulldown guide with alternatives and benefits, see the Lat Pulldown exercise guide.
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.
Frequently Asked Questions
Which is better for Back, Lat Pulldown or Inverted Row?
Planfit users log Lat Pulldown more often — 81,834 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.
Do Lat Pulldown and Inverted Row work the same muscles?
Not quite. Lat Pulldown loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do Lat Pulldown and Inverted Row need?
Lat Pulldown needs a machine, and Inverted Row needs a machine.
Which is easier to start with?
Lat Pulldown is the easier place to start. Move to Inverted Row once your form holds up.
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