For lat growth
For lat growth, assisted pull-up and neutral-grip pulldown score the same on every criterion, so use whichever is free, or both.
Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Assisted Pull-Up. The pull-up pattern with adjustable help: the best way to build toward your first strict rep.
Neutral-Grip Pulldown. A deep overhead stretch and fine weight steps, with a grip that lets the elbows travel further down and back.
For lat growth, assisted pull-up and neutral-grip pulldown score the same on every criterion, so use whichever is free, or both. Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Assisted pull-up needs a machine, so for most people it’s a gym exercise. Neutral-grip pulldown needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.