ActiveWorkoutsPull-ups vs rows: which is better for a stronger back?Is one of these moves better for adding width to your back? We take a closer lookWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsPull-ups vs rows: which is better for a stronger back?Is one of these moves better for adding width to your back? We take a closer lookWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Is one of these moves better for adding width to your back? We take a closer look
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:Pull ups vs rows: what’s the difference?Pull ups vs rows: the benefitsHow to do pull-ups and rowsPull ups vs rows: which is best for a stronger back?
Jump to category:Pull ups vs rows: what’s the difference?Pull ups vs rows: the benefitsHow to do pull-ups and rowsPull ups vs rows: which is best for a stronger back?
We get it, your back may not feel as important as building massive arms or a bigger chest – after all it’s not the first thing everyone catches a glimpse of as you walk in the room – but if you want to move more weight (especially with yourcompound lifts) you need to train it. Facts. Not to mention a stronger back will help you move more effectively, improve your posture, and achieve that desired ‘V-shape’ that can make your upper body look mighty.
Thepull-upandbarbell roware two classic exercises you’ll see on the gym floor. But which is the most effective for size and strength to develop that superhero back? With the help of an expert, we try and answer that very question.
Pull ups vs rows: what’s the difference?
The pull up is a bodyweight exercise typically performed on a pull up bar, and is a vertical pulling movement. Whereas rows are performed with either free weights – like apair of dumbbells– abarbell, or using a cable machine, and is a horizontal pulling movement.
“Pull ups primarily target the latissimus dorsi, but they also hit the biceps, and rhomboids, while also engaging the core and shoulders,” says Aroosha Nekonam, Senior Personal Trainer atUltimate Performance. “In contrast, rows primarily target the latissimus dorsi, but they also hit the biceps, and rhomboids, while also engaging the core and shoulders.”
Pull ups vs rows: the benefits
(Image credit: Getty Images)
(Image credit: Getty Images)
One of the great things about rows is there are lots of variations: the barbell bent-over row, single arm rows, pendlay row, gorilla rows, the list could go on for a while. As we mentioned earlier, you can use multiple pieces of equipment to perform this exercise, fromkettlebells, to a barbell, even aresistance band. The exercise can also be switched between a bilateral movement (moving both limbs, like a barbell row), or unilateral (using one limb, like a single arm dumbbell row).
That being said, if not performed with good form, rows can put stress on your lower back, especially the bent-over barbell row which requires an extra level of stability and a good hip hinge. It’s therefore important you pick the right type of row for your ability and select the correct weight to avoid injury.
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Pull ups, performed with a wide overhand grip, are more difficult in nature and, as Aroosha rightly points out, they require a lot of strength, co-ordination, and effort. “This compound movement is great for enhancing upper body strength, improving posture, and building muscular endurance though,” she says. They can also improve your grip strength, which can not only have great carryover to other exercises, like your deadlift, but also help with everyday activities, like carrying bags of shopping.
How to do pull-ups and rows
How to do pull ups
(Image credit: Getty Images)
(Image credit: Getty Images)
Tips:
How to do rows (the single-arm dumbbell row)
(Image credit: Getty Images)
(Image credit: Getty Images)
Tips:
Pull ups vs rows: which is best for a stronger back?
Labeling one of these exercises as better than the other would do the other an injustice, as both are excellent compound exercises that are both effective for building strength and hypertrophy. Also, as both use movement patterns that we use in everyday life they’re functional too.
Aroosha also says that it’s important to hit your back from different angles if you want it to grow. “Pull-ups with your palms facing forwards, or lat pull downs, are super effective for targeting the lats (the largest individual muscles in your upper back). While the midback muscles (the middle trapezius and rhomboids) are best targeted using seated rows and bent-over rows.”
As you can see, for a well-defined back it’s therefore hard to pinpoint one exercise as superior than the other. Your best bet is to therefore include both in your programme if you’re able to, or choose the one that’s best suited to your fitness level.
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