Pull-ups and rows are two of the most popular exercises for significantly increasing the size of your back muscles, particularly the latissimus dorsi, commonly known as the “lats.”
Pull-ups are often considered a staple back workout. As you progress, you can switch from regular pull-ups to weighted pull-ups to enhance your overall gains.
There are also various types of row exercises, such as inverted rows, dumbbell rows, bent-over barbell rows, lat pulldowns, T-bar rows, and seated cable rows. In this article, we will compare each of them to pull-ups and determine which one is superior.
Rows vs Pull-Ups: Which One is Superior?
The main difference between rows and pull-ups is whether the movement is horizontal or vertical. Pull-ups are vertical, while rows are horizontal. Let’s explore the key differences between these pulling movements.
Key Differences:
- Pull-Ups: Pull-ups are a vertical pulling movement, where you lift your body upward using a bar, primarily targeting your lats (the largest muscles along the sides of your back). A 2015 study on the electromyographic comparison of pull-up variations found that pull-ups activate the lats up to 83% of their maximum capacity, which is impressive.
- Rows: Rows are a horizontal pulling movement, where you pull a weight toward your torso. Rows can be done with a barbell, dumbbells, or through inverted rows. A 2014 study showed that inverted rows activate the lats at their maximum capacity, indicating that inverted rows are one of the best exercises for building a wide back.
While inverted rows may be the best for growing your latissimus dorsi, let’s dive deeper into this topic and explore whether weighted inverted rows, like weighted pull-ups, are a viable option.
Inverted Rows vs Pull-Ups
Inverted rows are generally considered easier than pull-ups because you can adjust your body’s position to modify the intensity. The steeper the angle, the more challenging the inverted rows become. For beginners, the typical progression looks like this: Inverted Rows > Pull-Ups > Weighted Pull-Ups.
Inverted rows are often recommended for beginners and people with existing shoulder problems, whether due to previous injuries or other unrelated reasons. However, in any case, inverted rows are an excellent exercise for building your back muscles and widening your lats.
Pull-ups, on the other hand, are much more difficult than inverted rows because they require you to lift your entire body. Even completing a single pull-up can be challenging for beginners, which is why many start with assisted pull-ups or inverted rows. It’s generally easier to progress with pull-ups, as you can advance to weighted pull-ups for added resistance and challenge.
There is also a significant difference in terms of range of motion, with the horizontal pulling motion of inverted rows being inferior to vertical pulling movements.
Inverted rows are great for targeting the lats, but they don’t fully extend the muscle through its entire range. Pull-ups, on the other hand, provide full-range motion, including full contraction at the top and a full stretch at the bottom.
Weighted Inverted Rows vs Weighted Pull-Ups
Increasing the resistance of your workout, whether for inverted rows or pull-ups, is a great way to achieve progression. There are advantages and disadvantages on both sides, so let’s take a look.
Weighted inverted rows are an amazing exercise, and you can use weighted plates, vests, or chains to increase the resistance. The only drawback is that, due to the nature of horizontal pulling exercises, the maximum amount of weight you can add as resistance is often limited compared to pull-ups.
On the other hand, doing weighted pull-ups is a superior method for progressive overload, and you can achieve this by attaching weight plates or wearing a weighted vest. If you’re working out at home, consider using a backpack filled with water bottles or a dumbbell as an alternative to weight plates.
There is also a significant difference in muscle activation between weighted inverted rows and weighted pull-ups. Weighted pull-ups engage several muscles, such as the lats, traps, biceps, and core, making it an excellent overall upper body workout.
However, weighted inverted rows still specifically target the mid-back and upper back, even when weight is added. This isn’t necessarily a drawback, as increasing the load on your back muscles contributes to better growth.
Rows vs Pull-Ups: Which One is Superior?
There isn’t necessarily a “superior” exercise between inverted rows and pull-ups—both serve unique purposes. For example, inverted rows may be better suited for beginners and individuals with shoulder injuries, while pull-ups are ideal for those looking to build overall back strength.
However, if your focus is specifically on growing your lats, inverted rows might be a better match, especially if you progress to weighted inverted rows. On the other hand, for overall back and upper body strength, pull-ups are superior—particularly weighted pull-ups, which can help you develop an impressive physique.
Ideally, you can incorporate both into your workout routine, test which one works best for you, and stick with your preference. Whether it’s inverted rows or pull-ups, both exercises will help you build a strong back.
Other Row Exercises vs Pull-Ups
Let’s compare various row exercises, such as dumbbell rows, bent-over barbell rows, lat pulldowns, T-bar rows, and seated cable rows, to pull-ups.
Dumbbell Rows vs. Pull-Ups
Dumbbell rows are a unilateral exercise that emphasizes the mid-back, particularly the rhomboids, traps, and rear delts, with minimal lat activation.
Dumbbell rows are great for isolating each side of the back, but the range of motion is more restricted compared to pull-ups. Dumbbell rows are a horizontal pulling exercise, and the stretch and contraction are not as complete as in pull-ups.
Since the primary method of performing the exercise is with a dumbbell, progression is straightforward—you can simply increase the weight of the dumbbells.
Dumbbell rows are an excellent exercise for building muscle mass and targeting specific areas of the back. However, for lat development and overall upper body strength, pull-ups are undoubtedly superior.
Bent-Over Barbell Rows vs. Pull-Ups
Bent-over barbell rows target the mid-back, lower back, and lats. It’s a staple exercise for building a strong back and increasing overall back muscle mass.
Like other rowing exercises, bent-over barbell rows are a horizontal pulling movement, and the range of motion is more limited compared to pull-ups. However, they are excellent for progressive overload, as you can easily increase the weight on the barbell.
In short, bent-over barbell rows are amazing for growing overall back muscle mass, with an emphasis on the lower and mid-back. However, for lat development, they are inferior to pull-ups. Pull-ups, especially weighted ones, are better for building a broad upper back.
Lat Pulldowns vs. Pull-Ups
Lat pulldowns are a beginner-friendly exercise for people who can’t yet do pull-ups. Like pull-ups, lat pulldowns are a vertical pulling exercise that primarily targets the lats and upper back.
You can consider lat pulldowns a machine-based mimic of pull-ups, offering great results due to its similar range of motion and targeting the same muscle groups. However, pull-ups have a more natural and complete range of motion, making them the superior exercise.
Progressing with lat pulldowns is easy, as increasing the weight on the machine is straightforward. This exercise is highly recommended for anyone looking to build strength and develop the upper back and lat muscles. Lat pulldowns are beginner-friendly, and ideally, you can progress to pull-ups from here.
T-Bar Rows vs. Pull-Ups
T-bar rows mainly focus on mid-back development, engaging the rhomboids, traps, and rear delts, with minimal lat activation. However, T-bar rows are also great for targeting the biceps and forearms. In comparison, pull-ups focus more on the lats, upper back, biceps, and core activation.
As a horizontal pulling movement, the range of motion in T-bar rows is limited, but it is still an excellent exercise for building back mass and thickness. However, if your primary goal is growing your lats, you’ll achieve better results by sticking with pull-ups.
Seated Cable Rows vs. Pull-Ups
Like most of the horizontal pull exercises we’ve discussed, seated cable rows primarily target the mid-back with some lat engagement, while also activating the forearms and biceps.
The seated position of cable rows offers stability, but the range of motion is less natural compared to pull-ups. However, if you’re looking to develop your mid-back muscles, this is a great exercise where progression is easy, as increasing the weight on the machine is straightforward.
Specifically for lat and upper back strength development, pull-ups are superior. Pull-ups are excellent for overall upper body strength and muscle growth, surpassing almost every exercise listed here. However, to achieve outstanding results, be sure to incorporate weighted pull-ups into your routine.
Horizontal Pull vs Vertical Pull
Horizontal pulls and vertical pulls are two different types of exercises that help build strong back muscles. While they differ in some ways, both are highly effective at delivering top-class results.
The primary difference between horizontal pulls (which primarily target the traps, rhomboids, and rear deltoids) and vertical pulls (which primarily target the latissimus dorsi, biceps, and forearms) is that the former helps thicken your back and improve posture, while the latter helps widen your back and build overall strength.
Let’s thoroughly discuss how horizontal pulls differ from vertical pulls:
- Horizontal Pull: In simplest terms, a horizontal pull is where you pull something toward you, like rowing a boat.
- Vertical Pull: Vertical pulls are where you pull yourself or something down, like in a lat pulldown.
Both horizontal and vertical pull exercises are effective in their own ways. Whether you integrate inverted rows, dumbbell rows, or pull-ups into your workout regimen, these exercises will definitely help you build an impressive back and an overall great physique, depending on your fitness goals.
Injuries and Risks
If you have a shoulder injury, inverted rows are a better option compared to pull-ups. Inverted rows can also be more comfortable, as you don’t need to lift your entire body weight off the ground.
If you have scoliosis, be mindful when doing exercises like pull-ups, back squats, and any types of jumping exercises, as they can increase the load on the spine and lead to serious injury due to excess strain on the back.
For people with scoliosis, a good alternative to pull-ups is rope climbing, as it builds the lats, grip, and overall upper back muscles without placing as much strain on the spine. You can also do inverted rows with scoliosis, but you need to be extra careful. Since scoliosis involves an abnormal curvature of the spine, it’s essential to consult with a healthcare provider before engaging in this exercise.
Conclusion
The outcome of the rows vs. pull-ups comparison is largely dependent on your goals and preferences. As we have discussed, if your primary goal is to grow your lats, the choice often comes down to inverted rows or pull-ups.
However, pull-ups offer a better range of motion, are a vertical pulling exercise, and work multiple muscles compared to inverted rows.
Let’s break down pull-ups and rowing exercises once more:
- Pull-Ups are great for building a broader back, focusing on the lats and engaging muscles like the biceps, traps, and core. Progressing to weighted pull-ups will significantly improve your gains, particularly increasing your upper body strength. Pull-ups are a natural movement exercise and are excellent for developing a well-rounded physique.
- Rowing Exercises, such as dumbbell rows, T-bar rows, bent-over rows, and seated cable rows, are mainly gym machine exercises that are amazing for building back mass and thickness. While these exercises are mostly horizontal pulls, they are great for isolating certain muscle groups and can definitely help build a strong back, with an emphasis on the mid-back.
If we had to choose between rowing exercises and pull-ups, we would go with pull-ups, but it largely depends on personal needs and preferences.
For beginners who can’t yet do pull-ups, utilizing machines is a great idea, as they allow you to progress easily while still building an impressive back.
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