For lat growth
For lat growth, assisted pull-up rates well ahead on our research criteria: easier on the joints.
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.
Weighted Pull-Up. The pull-up’s full stretch with added load once bodyweight reps get easy. Heavy sets are harder on elbows and shoulders.
For lat growth, assisted pull-up rates well ahead on our research criteria: easier on the joints. 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.
Assisted pull-up is easier: it’s easy to learn, while weighted pull-up takes some practice.
Assisted pull-up needs a machine, so for most people it’s a gym exercise. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Assisted pull-up: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.