What To Know
- If you’re looking to build muscle mass in the triceps, chest, and shoulders, then dips are a good choice.
- If you’re looking to build muscle mass in the back, biceps, and shoulders, then inverted rows are a good choice.
- Can I do dips and inverted rows on the same day.
When it comes to upper body exercises, dips and inverted rows are two of the most popular options. Both exercises are great for building muscle and strength, but they target different muscle groups and have different benefits. In this blog post, we’ll compare dips vs inverted rows so you can decide which exercise is best for you.
Target Muscles
Dips primarily target the triceps, chest, and shoulders. Inverted rows, on the other hand, target the back, biceps, and shoulders.
Benefits
Dips:
- Build muscle mass in the triceps, chest, and shoulders
- Improve upper body strength
- Increase bone density
- Help burn fat
Inverted Rows:
- Build muscle mass in the back, biceps, and shoulders
- Improve upper body strength
- Improve posture
- Help reduce back pain
Which Exercise Is Better?
The best exercise for you depends on your individual goals. If you’re looking to build muscle mass in the triceps, chest, and shoulders, then dips are a good choice. If you’re looking to build muscle mass in the back, biceps, and shoulders, then inverted rows are a good choice.
If you’re not sure which exercise is better for you, you can try both and see which one you prefer. You can also alternate between the two exercises to target different muscle groups.
How to Do Dips
1. Position yourself on the parallel bars with your hands shoulder-width apart.
2. Lower your body down until your chest is just below the bars.
3. Push yourself back up to the starting position.
4. Repeat for 8-12 repetitions.
How to Do Inverted Rows
1. Position yourself under a bar with your hands shoulder-width apart.
2. Hang from the bar with your arms straight.
3. Pull yourself up until your chest touches the bar.
4. Lower yourself back down to the starting position.
5. Repeat for 8-12 repetitions.
Safety Tips
- Warm up before doing dips or inverted rows.
- Use proper form to avoid injury.
- If you have any pain, stop the exercise and consult with a doctor.
Variations
There are many variations of dips and inverted rows that you can try. Some popular variations include:
- Weighted dips: Add weight to your dips by wearing a weight vest or holding a dumbbell between your legs.
- Assisted dips: Use a resistance band to help you do dips.
- Wide-grip dips: Position your hands wider than shoulder-width apart on the parallel bars.
- Close-grip dips: Position your hands closer than shoulder-width apart on the parallel bars.
- Australian pull-ups: Do inverted rows with your feet on the ground.
- Commando rows: Do inverted rows with your body in a straight line from your head to your feet.
The Bottom Line
Dips and inverted rows are both great exercises for building muscle and strength in the upper body. The best exercise for you depends on your individual goals. If you’re not sure which exercise is better for you, try both and see which one you prefer.
Common Questions and Answers
Q: Which exercise is harder, dips or inverted rows?
A: Inverted rows are generally considered to be harder than dips because they require more strength to perform.
Q: Can I do dips and inverted rows on the same day?
A: Yes, you can do dips and inverted rows on the same day. However, it’s important to give your muscles enough time to rest between exercises.
Q: How often should I do dips and inverted rows?
A: You can do dips and inverted rows 2-3 times per week.
