Which Is Better? Pull ups Vs Inverted Rows?
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- Опубликовано: 3 авг 2024
- So Which Is Better? Pull ups Vs Inverted Rows. These are two of the best back calisthenics exercises and probably two of the best back exercises for building muscle and getting stronger. The purpose of this video is to help you decide which one to put your time and energy into especially if you can't do both. Like many of these videos, some not all, you will be best doing both and in this situation its true. The pull up and the inverted rows are both great back exercises but there are differences between the two which will get discussed in this video. One is a horizontal pulling exercise while the other is a vertical pulling exercise, so benefits of doing both will be hitting your back from multiples angles which is best for maximum growth and strength. The inverted row is also known as the Australian push up incase you didn't know what i was referring to or you have a different name for it. If you are a beginner to calisthenics this video will also help you to see if inverted rows for beginners or pull ups for beginners is right for you. Not all beginners are the same especially with calisthenics
The pullup and the inverted row have the ability to build muscle and build strength but they may not be the best for you. In this video we will discuss many different situations where the pull up will be best and where the inverted row will be best. There isn't a universal best exercise as we are all different will different strength and skill levels to equipment we have access too. So let me know what you think is the best calisthenics exercise between the pull up and inverted row and why.
Which is Better Playlist
• Which is Better?
Timestamps
0:00 Which is Better Pull ups or Inverted Rows
1:27 Which is best for strength and Hypertrophy
2:46 What Muscles do Pull ups and Rows work
3:26 Which is Best for Movement Training (Muscle up Etc)
4:11 Which is easier to learn and safer to Execute
5:00 Which is Better for beginners Pull up or row
6:52 Which is better for more advanced Trainees
8:02 Do you need equipment
Interestingly Sven Kohl from the Calisthenic Movement RUclips channel said that he couldn’t do pull-ups at one point due to an injury. However doing inverted rows caused no issues for him as it was actually better for his shoulders. He came to the conclusion that rows are just as good as pull-ups if not better.
I, more or less, share a similar opinion with him. While I have nothing against doing pull-ups, I do think it’s not for everyone. And honestly, I think that’s okay. Because there are other ways to build the back muscles. And inverted rows are a great alternative to that. All I’m saying is there are other ways to skin a cat.
The thing with these questions and context is key. For him the inverted row was best as the pull up was not an option. The inverted row is a great exercise and it was harder to say which is overall better as they are both great exercises. The thing with the row unlike other exercises is there are so many ways to make it regressive and progressive to the point if you wanted you could make it your main back exercise. Many people only use the bb row for their back training ( strong lifts) so why not the inverted row. I do also feel better mid back work in the row. With the shoulders due to the lats being an internal rotator I think people will find there shoulders better with the row as it’s not a internal and works the neglected mid back rear delts
@@LeeDowningKeatI hear ya. Also I do think training to unlock the pull-up through inverted rows is a worthy cause. At the same time, it’s not something that you should be stressing over. Don’t wanna do pull-ups, fine. Just stick with inverted rows and progress with them as you go.
I’m just glad that an exercise like the inverted row is getting the attention it deserves. Because the pull-up shouldn’t be regarded as the ONLY WAY to build up your back when we’re talking calisthenics.
Completely agree with you there, don’t do exercises you don’t like or aren’t passionate about. Fitness is for health sure but it should be something you enjoy or want to do and if you don’t want to do the pull up don’t do it . Yes I’m many cases is under rated and only seen as a beginner exercise and that is a mistake
When my health is a lot better I be doing both exercises.. 👍💪🔥👌
I bet you have a real passion to get back
My left shoulder gets a sharp pain near the back after I do too many pull ups. I find I can get away with 1-2 sets of pull ups at the very end of my back workout after doing lots of different sets of rows. I used to do tons of pull ups in high school and early 20s. I find that rows get the job done, but I would love to fix my shoulders and pump up the pull ups again. It's some sort of a scapular issue, I've had it for years.
sorry to hear that buddy, to me sounds like a rotator cuff issue but check in with a doctor/physio to make sure you get diagnosed and correctly rehabbed. Is it fine when doing a few sets but too many aggravates it? it's good that you are able to do rows in the mean time so some back work is done while you can try and fix the issue
Depends on where you are in your training. If you can do pull-ups, but want to hit the muscles for a row, arch-back pull-ups. If you can't do pull-ups, stick with inverted rows as the progression and throw them in here and there if just doing regular pull-ups to not neglect some muscles.
Yep, pretty much the same opinion and won't change mine =)
Like your point shows context and always the persons strength as skill level is important. There is no universal “best “ exercise and the example you used is spot on
@@LeeDowningKeat Thanx man, making the transition to bodyweight from pure weights has been an interesting one and very fun journey, so far! I'll supplement with weights again, once I get a good foundation with bodyweight, because weights NEVER felt this good. EVER. hehe
Must say, channels like yours, Mat's, FitnessFAQs and Calimove have made that transition much easier than I expected it to be. Thank you for that! =)
No worries I’m glad I’ve been able to help in anyway and glad you are enjoying the transition. Always appreciate you sharing your opinions and experience and always fun to exchange ideas 🤝
I like doing both for variety and multi strength and balance. When I do the rows I keep my legs straight and rest heels on ground so it is harder. Or elevate the feet.
The body row is similar to DB or KB rows to me, seems to strengthen lower lats and help build good pulling strength for lawnmowers or snowblowers, haha
If you are able to do both, both are great and have their uses. Like I mentioned at the end if you can do both then do both as they are both great exercises. Was a harder decision which is better as they both have great qualities . Use them as and when needed
I'm on the heavier side " around 114KG" I do pullups in the singles,doubles,triples range and use inverted rows with body weight for very high reps or add 25kg-50kg to it to really load up the exercise.
That’s a great way to use them. I have a full friends who are strong but due to their bodyweight they struggle with pull ups. Pull ups are so much easier the the lighter you are. My friends thought they were weaker than others as they were doing a lot less reps but they were lifting a lot more weight. They are both great tools so using them for the best situation is key just like you are doing 💪
@@LeeDowningKeat exactly!
Lee can you do a vid on how much added pullup weight 1RM with the kensui is needed to do a muscle up? That way I can use there calculator to see when I'm strong enough to perform a muscle-up.
Sorry I’m a little confused by your question. Are you asking how much weight on the vest do you need that will allow you to be strong enough to do a muscle up?
@@LeeDowningKeat yes sorry to confuse u buddy
That’s ok, so I would say using weighted Calisthenics to learn the muscle up is one way to build the strength for it but it’s not the most efficient way to do. In most cases doing the muscle up is a technical skill as opposed to just strength. Spending time learning the form and doing chest to bar and stomach to bar pull ups would be better time spent than just doing weighted Calisthenics as that doesn’t always carry over as the form is different. Explosive pull ups are one or the best ways to learn it and that is different to weighted Calisthenics
@@LeeDowningKeat thanks I am a super heavy weight at 270lbs. I figured the added weight would give me the extra power needed to get higher on the bar to achieve a muscle-up.
@@yunglion82 I get that, you would be better learning to be more explosive the weight you are carry than adding weight. Plus if you wanted too, losing weight would also make it easier. All Calisthenics exercise are easier when you are lighter and I’ve found that out and it makes more of a difference than people think, even if you are heavier with more muscle , it’s still harder
Haven't been able to train my back for a week now because of some discomfort from my last session I think I went a little too hard too fast 🤦♂️
Happens to us all buddy, just rest and come back and train smarter. Learn from it and gain more 💪
@@LeeDowningKeat yes sir will do 💪
I can do more inverted rows than pull ups so I get more volume. For that reason I use inverted rows, push ups, bodyweight squats. I change things up with different variations of those exercises. One arm rows, diamond push ups and lunges but that covers me for my strength and conditioning along with Skipping, heavy bag work and handweight shadow boxing. Nice video.
Thanks for watching and do what works and you enjoy. I do have plenty of videos on my channel to help people yo build the strength to be able to do pull ups, the last 3 of the 4 videos uploaded are all on pull ups so check them out and see if they help
@@LeeDowningKeat I do pull ups mate but I like to do everything 300 reps total in sets of 25 so that wouldn't be achievable with pull ups. I do 15 pull ups every night. 15 neutral pull ups lunch time and 15 chin ups before bed 7 days a week 365 days a year Just to keep getting them in but thank you. Going to check out some more of your videos. Just subscribed 👍
@staytrue5307 sorry my bad got the wrong impression,nice dude, that's some solid numbers, how do you manage the fatigue? You do them like grease the groove? Why do you do that too and what results have you seen?
@@LeeDowningKeat Because I do them spread out throughout the day and because its only 15 each of pull, chin and neutral I find it works. With the program I'm on with press ups and inverted rows balancing things out nicely and squats for lower body I still knew pull up variations are not to be completely disregarded. So I knew I had to find a way to still incorporate them but couldn't do 300 a day like my other exercises so i trialled things for a while and found that keeping volume down but doing the 3 variations of pull up every day allowed me to get volume in over weeks, months and the year total but not to much in one go that it affected other exercises, seems to be working so far. I guess it is kind of greasing the groove. Not compared to other ways people do it but it's easy to remember and get them in. Soon as you wake up blast 15 out. Just before eating lunch get another 15 in and then 15 right before you go to bed. You can't go wrong. Give it a shot. If it doesn't work for you least you give it ago 👍
@staytrue5307 that sounds good, I did try 30 days straight of full body workout and I did like it as it feels good to do something everyday, bet it wakes you up. Why 300 reps then? Do you ever do chest to bar pull ups?
I can't do pull up, but I am thinking to do inverted row to help me to gain strength to do my pull ups.
That will help. I have plenty of videos to help learn the Pull Up to so check them out
this video fully explains that you can build muscle with inverted rows
Glad you enjoyed the video thanks for watching
inverted Rows are great for us tubby folk who can't do a pull up! Love the material, lots to consider for fitness goals
Hey buddy , welcome to the channel and yes it’s a great exercise that can open the door to the pull up. Do have a video on how to build up to your first pull up so that many help you. You are not tubby but stocky or packed with muscle 🤜🤛
@@LeeDowningKeat how many inverted should we do for going towards the pull ups
Folllow this video , it will give you everything you need
ruclips.net/video/loNVpJI455M/видео.html
@@LeeDowningKeat thanks