For lat growth
For lat growth, assisted pull-up rates higher on our research criteria: more stretch.
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.
Machine High Row. A supported row that pulls down and back, loading the lats and upper back with almost no lower-back cost.
For lat growth, assisted pull-up rates higher on our research criteria: more stretch. 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. Machine high row needs a machine, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.