For lat growth
For lat growth, pull-up rates well ahead on our research criteria: more stretch, easier on the joints.
Barbell row is easier to progress.
Both are good choices, and they train the lats differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Row. A great lift, but the lower back often tires before the upper back does.
Pull-Up. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.
For combat sports, pull-up rates higher on our research criteria: easier to learn and fit in.
For American football, barbell row rates higher on our research criteria: more carry-over to American football. Pull-up is easier to learn and fit in.
For lat growth, pull-up rates well ahead on our research criteria: more stretch, easier on the joints. Barbell row is easier to progress. Both are good choices, and they train the lats differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both take some practice.
Barbell row needs a barbell, so for most people it’s a gym exercise. Pull-up needs a pull-up bar, so a home gym covers it.
Pull-up: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell row.