Similarities and differences between reverse rowing and pull-ups_Which one is better for back training?

Reverse rowing and pull-ups, both exercises are compound exercises to strengthen the back. They are both body-weight exercises that can exercise multiple parts such as the core and arms. However, the treatment they receive is very different. The pull-up is known as the ace in the back exercise, and it was even included in my high school entrance examination sports program. And what about reverse rowing? When it comes to this name, many people may not have heard of it, and it is rarely seen in the gym.

Fortunately, time can test the effect of an action. In recent years, reverse rowing has become more and more popular among fitness enthusiasts because of its outstanding effect, and many people have even begun to question the "domination" of pull-ups.

In fact, the pull-up is just the king of the "vertical pull", and of course the king of the horizontal pull is the reverse row!

So the question is, reverse rowing and pull-ups, one is the king of horizontal pulls and the other is the king of vertical pulls, which one should we focus on when exercising? What is the difference between the two actions?

Today we are going to compare these two actions

The same thing about reverse rowing and pull-ups

As mentioned at the beginning of the article, the pull-up is a "vertical pull" and the reverse row is a "horizontal pull." However, the muscles they exercise are similar: back, biceps, core...

At the same time, both movements can help you prevent shoulder, neck, and upper back pain and improve your performance in all types of presses. Especially for those who sit in front of a computer for long periods of time, doing reverse rows and pull-ups regularly can also correct your posture.

In addition to these specific functionalities mentioned above

Reverse rowing and pull-ups have similarities in the power of the action, etc.

For example, both movements focus on the back muscles, not the traps. During the pull-up, both movements require pressing down on the shoulder blades while clamping (failure to do so will result in poorer stimulation of the back muscles and an increased risk of injury).

The difference between reverse rowing and pull-ups

but! but! Although there are so many similarities between the two, after all, the training angle is different, and the muscle parts that focus on exercise are somewhat different.

Pull-ups focus more on the lats, while reverse rows focus more on the rhomboids and traps.

In addition, in terms of safety, reverse rowing has a lower risk of injury and less damage to joints. Not only that, reverse rowing can also reduce shoulder pain, strengthen your shoulder strength, endurance, etc., and improve your In all aspects of athletic performance (especially in many exercises that require explosive power)

The pull-up is not the case. It requires the force of the front deltoid muscle, which greatly increases the chance of injury.

Some people may be curious, why is it less safe to use the anterior deltoid muscle? Pull-ups are not weight training.

This is mainly related to people's living habits and health conditions. It is very common for people to stare at their mobile phones all day long and sit still for a long time. Many people even have problems such as leaning forward and rounding their shoulders because of these habits. .

Once such a problem occurs, the function of your shoulder will be affected. If you try to pull up at this time, the results can be imagined.

Reverse rowing improves pull-up performance

Given that reverse rowing and pull-ups work on similar muscle areas and are more secure, these two movements are also hugely "complementary," meaning that you can actually improve your pull-up by reverse rowing. Physically upward grades.

Remember the article we wrote earlier, which taught you how to do 20 pull-ups from 0. In the article, we introduced an action called "Supine Suspension Bend and Extension", which is actually reverse rowing. (Don't complain about the name... After all, it's not written by the same person, not everyone is as professional as Xiaobian and me)

These are the main differences between reverse rowing and pull-ups. I don't know if reading these will have any effect on your future back training plan?

Anyway, after I understand the similarities and differences between reverse rowing and pull-ups, I do reverse rowing first every time I practice my back, and I will not start doing pull-ups until my shoulders are fully moved.

That is, the safety effect is good~~~~

Finally, I would like to remind everyone: in fact, there are not only these two movements of horizontal pulling and vertical pulling. You can try various rowing movements with horizontal pulling, and you can do many variations of pull-up with vertical pulling. Backhand, back of neck, etc....

But to say the first choice, it must be reverse rowing and pull-ups!