Two bodyweight movements that target the back are the inverted row and the pull up. Both movements are widely seen in early every training environment and with lifters of all levels. In this article we will compare and contrast the inverted row vs pull ups (strict).
The Inverted Row
Below is a brief video demonstration on the inverted row and some of the common ways to modify the movement.
The Pull Up (Strict)
Below is a brief video demonstration on the strict pull up and some of the common ways to modify the movement
Inverted Row vs Pull Up
When looking at the benefits of each, we see that both movement patterns are necessary for complete development of an athlete. Here’s why.
Degree of Difficulty
The strict pull up is one of the most challenging fundamental bodyweight exercises out there. Pulling one’s bodyweight vertically is often a coveted achievement along most men and women in fitness. Similar to the pull up is the inverted row, which has a lifter pull the majority of the bodyweight horizontally from the floor (or at angles). Because of the ability to use various leverages and angles (as well as the fact the the inverted row often has some part of the body load not supported by the lifter), the pull up is often seen as the more challenging movement.
Back Strength and Muscular Development
The back is comprised of a large muscle (latisimus dorsi) which spans the majority of the middle and upper back. Unlike other muscles in the body, the angles at which the muscle is attached (pennation angle) is not constant, and varies based on the specific region of the back.
It is for this reason that both rowing (horizontal pulling my) and pull up movements (vertical pulling) must be done within a training program to develop size, shape, thickness, and overall symmetry in the back.
View this post on Instagram
When I meet with new clients I always begin with asking them what their training goals are . And 100% of the time one of the goals is about pull-ups . Either to be able to do just 1 unassisted pull-up or to be able to do more . Great goal. But how do you get there? Most people know about lat pull-downs. But there are other exercises you can do to improve the needed strength . Starting with the inverted row . Set up a barbell and get your body underneath . Take a wider-than-shoulder-width overhand grip . Bridge your hips . Squeeze your butt and pull your tummy in tight and pull your chest to bar . 3 x 10 is a good place to start . To make them more difficult .. straighten your legs and do more reps ! #upperbodyworkout #row #pullup #invertedrows #womenwholift #pullupstraining #fitness #fit #letmeseeyouworkout #bodyweighttraining #trainer #training #fitfam #instafit #instafitness
Application to Gymnastic and Fitness Movements
Both movements, specifically for the above reason, are highly beneficial to gymnastic and basic fitness movements. Inverted pulls and the ability to pull oneself upwards with strength and body control is necessary for optimal performance on bars, rings, and other objects. The necessity to train and educate the body on how to develop force at various angles makes both movements equally important.
Ease of Modification
At first glance, the inverted row is more modifiable than the pull up, as all the lifter needs to do is drop their feet to the floor and step back. With that said, the pull up can and should be modified if they cannot perform numerous strict pullups, etc. This can be done by adding a band to assist the movement, which has the capacity to be manipulated based on the amount of band tension used as an assistance.
Grip, Arm, and Midline Stability
Both movements will create a good amount of grip and arm strength, all while requiring the athlete to remain in control of their core throughout the range of motion. I find inverted rows to challenge core control and arm strength more as the lifter often has less margin to compensate or rearrange body positioning than in the pull up (however I do find that L pull ups do a greasy job at addressing such issues).
View this post on Instagram
#Invertedrows should be a part of your #trainingprogram. They build a strong, functional upper back and challenge #corestability at the same time when done correctly. . @ericcressey, cofounder of @cresseysportsperformance, just posted some great variations of this exercise on his blog. As always, take care of your #postexercise nutrition to get the most from your hard work in the gym. Check out what @shakebotapp recommends for you – link in bio. . #rows #invertedrow #weightedrows ##upperbodyworkout #backworkout #upperbodyexercise #backexercise #training #fitness #gains #musclegain #shoulderstability #trainsmart #trainhard #postexerciserecovery #sportperformance #gymrat #nutrition #shakebot
Get Your Inverted Row On!
Check out these two articles over inverted rows and how to master them!
Featured Image: @t0ris_st0ry