One Arm Dumbbell Row vs Inverted Row
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Dumbbell Row more often — 29,855 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Inverted Row for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Inverted Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. One Arm Dumbbell Row and Inverted Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Row and Inverted Row Differ
| What differs | One Arm Dumbbell Row | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 439 sessions |
How to One Arm Dumbbell Row
One Arm Dumbbell Row muscles worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
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!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Inverted Row?
Planfit users log One Arm Dumbbell Row more often — 29,855 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 One Arm Dumbbell Row and Inverted Row work the same muscles?
Not quite. One Arm Dumbbell Row loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do One Arm Dumbbell Row and Inverted Row need?
One Arm Dumbbell Row needs a dumbbell, and Inverted Row needs a machine.
Which is easier to start with?
One Arm Dumbbell Row is the easier place to start. Move to Inverted Row once your form holds up.
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