What To Know
- In this blog post, we will compare pullups vs bent over rows to determine which exercise is more effective for building back muscle mass, strength, and overall fitness.
- This is because they involve pulling your body up to the bar, which requires a greater range of motion in the shoulder and elbow joints.
- This is because they involve rowing the weight up to your chest, which requires a smaller range of motion in the shoulder and elbow joints.
Pullups and bent over rows are two of the most effective exercises for building a strong and muscular back. However, there has been a long-standing debate about which exercise is better. In this blog post, we will compare pullups vs bent over rows to determine which exercise is more effective for building back muscle mass, strength, and overall fitness.
Muscle Activation
Pullups
Pullups primarily target the latissimus dorsi, the large muscles on the sides of the back. They also engage the biceps, forearms, and to a lesser extent, the traps and rhomboids.
Bent Over Rows
Bent over rows primarily target the erector spinae, the muscles that run along the spine. They also engage the latissimus dorsi, traps, rhomboids, and biceps.
Range of Motion
Pullups
Pullups have a longer range of motion than bent over rows. This is because they involve pulling your body up to the bar, which requires a greater range of motion in the shoulder and elbow joints.
Bent Over Rows
Bent over rows have a shorter range of motion than pullups. This is because they involve rowing the weight up to your chest, which requires a smaller range of motion in the shoulder and elbow joints.
Grip Variations
Pullups
Pullups can be performed with a variety of grip variations, including:
- Overhand grip: This is the most common grip variation. It targets the latissimus dorsi and biceps.
- Underhand grip: This grip variation targets the latissimus dorsi and forearms.
- Neutral grip: This grip variation targets the latissimus dorsi and triceps.
Bent Over Rows
Bent over rows can also be performed with a variety of grip variations, including:
- Overhand grip: This is the most common grip variation. It targets the erector spinae and latissimus dorsi.
- Underhand grip: This grip variation targets the erector spinae and biceps.
- Mixed grip: This grip variation targets the erector spinae, latissimus dorsi, and biceps.
Strength Building
Pullups
Pullups are a more effective exercise for building upper body strength than bent over rows. This is because they require you to lift your entire body weight.
Bent Over Rows
Bent over rows are a more effective exercise for building lower back strength than pullups. This is because they target the erector spinae, the muscles that run along the spine.
Muscle Mass Building
Pullups
Pullups are a more effective exercise for building back muscle mass than bent over rows. This is because they engage a greater number of muscle groups and have a longer range of motion.
Bent Over Rows
Bent over rows are a more effective exercise for building lower back muscle mass than pullups. This is because they target the erector spinae, the muscles that run along the spine.
Overall Fitness
Pullups
Pullups are a more effective exercise for improving overall fitness than bent over rows. This is because they engage a greater number of muscle groups and require a greater range of motion.
Bent Over Rows
Bent over rows are a more effective exercise for improving lower back strength and stability than pullups. This is because they target the erector spinae, the muscles that run along the spine.
The Bottom Line
Both pullups and bent over rows are effective exercises for building a strong and muscular back. However, pullups are a more effective exercise for building upper body strength, muscle mass, and overall fitness. Bent over rows are a more effective exercise for building lower back strength and stability.
What You Need to Know
1. Which exercise is better for beginners?
Bent over rows are generally easier to learn than pullups. This is because they do not require as much upper body strength.
2. How often should I do pullups and bent over rows?
Aim to perform pullups and bent over rows 2-3 times per week.
3. How many sets and reps should I do?
For beginners, aim to perform 3 sets of 8-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
4. What weight should I use for bent over rows?
Choose a weight that is challenging but allows you to maintain good form. Aim to perform 8-12 repetitions per set.
5. Can I do pullups and bent over rows on the same day?
Yes, you can perform pullups and bent over rows on the same day. However, it is important to give your muscles adequate rest between exercises.
