Understanding The Difference Between An Inverted Row And Pull Up

How is your workout routine? Do you feel like you’ve got all the bases covered? Somewhere within your routine, pulling exercises should be included to work your back. Keep in mind, however, that not all pulling exercises are created equally! Your back is made up of numerous muscles. Different movements work certain muscles to varying degrees.

The horizontal pull (inverted row) and the vertical pull are two types of pulling exercises that are the most basic and should be included somewhere in your exercise routine. As just mentioned, they each target and activate/work different muscles.

Here we will take a look at the inverted row and the pull up, specifically.

Working Those Back Muscles

Not everyone can accomplish a pull up their first time out. To help beginners work up to one, the inverted row may be used. The two exercises vary greatly but, even where lifters of a more advanced level are included, they are both essential. It's actually debatable whether or not you'll get to your first pull up by simply working at the inverted row alone. They are, after all, not identical.

Let’s get to some exercise differences, what should be in your workout routine, and more.

Inverted Row Versus Pull Up

There are a lot of subtle variances between these two exercises so let's first concentrate on the big, glaring difference between the two:

  • Inverted row – Horizontal pull
  • Pull up – Vertical pull

There you have it. You're basically in an upright position, straight up and down, when you're doing a pull up on a bar. For the inverted version, however, you are slanted at an angle to the floor, using handles hanging from a bar to pull yourself up.

Particularly if you do a lot of pushing moves during your workout, pulling exercises help you even out the muscles you've just used. They also assist in preventing upper back, neck, and shoulder pain.

Are you one of the individuals that, for more hours than you’d like to admit, ends up hunched over a desk or computer all day? If so, injury and pain can, in part, be prevented through an improvement in posture by using pulling exercises.

Many of the same muscles are worked during both of the movements just described here. They do, however, from different angles, work those muscles to varying degrees.

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