Pull Up vs Inverted Row
Maximizing Your Back Workout Plan
Contents
Planfit users log Pull Up more often — 15,437 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Pull Up and Inverted Row for Better Comparison.
Planfit Users' Choice about Pull Up vs Inverted Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pull Up more often — 15,437 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Pull Up 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 Pull Up and Inverted Row Differ
| What differs | Pull Up | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Equipment | a pull-up bar | a machine |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 15,437 sessions | 439 sessions |
How to Pull Up
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, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
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 Pull Up, alternative exercises, and its benefits, check it out here. Check out the Pull Up 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, Pull Up or Inverted Row?
Planfit users log Pull Up more often — 15,437 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 Pull Up and Inverted Row work the same muscles?
Not quite. Pull Up loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do Pull Up and Inverted Row need?
Pull Up needs a pull-up bar, and Inverted Row needs a machine.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Pull Up once your form holds up.
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