pull ups vs dumbbell rows which builds a better v shaped back

A BOXROX article explores pull ups versus dumbbell rows to see which move builds a better V shaped back. It notes that width comes from the upper lats while thickness comes from the mid back, and that shoulder width, waist, body fat, and overall muscle mass all influence how dramatic the shape becomes. The piece frames this as a question of which exercise provides the best balance for back development rather than prescribing one clear winner.

Why it matters for push-ups

For push-ups, back engagement matters. A strong upper back supports shoulder health and keeps the shoulder blades moving smoothly through the press. Pull ups target the lats and upper back in a way that can aid pulling strength and posture, while dumbbell rows focus on adding thickness to the mid back. Together, they help create a connected back line that can stabilize the spine during the push up and reduce compensations. The takeaway is not to chase a single outcome, but to balance width and thickness so the shoulders stay solid when you press from the floor.

PUSHapp take

In a PUSHapp practice this means pairing back work with push ups across sessions. Track how your back feels during and after push ups and add a couple of back focused moves that emphasize either width or thickness. Use a simple rhythm: alternate days that emphasize pull ups or rows, and keep the focus on form and control to support shoulder health while you progress.

Try this

• after your push up set, add 3 sets of back work such as pull ups or dumbbell rows, 6 to 8 reps per set with deliberate tempo
• finish with a minute of scapular mobility work to improve shoulder blade movement
• log these back sessions in the app to keep a streak and monitor how your posture and push up form feel over time

Source: BOXROX

1 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.