For back growth
For back growth, chest-supported row rates higher on our research criteria: more of the work on the back.
Machine high row is easier to progress.
Both are good choices, and they train the back 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
Chest-Supported Row. Same idea with dumbbells: no momentum, no lower-back fatigue.
Machine High Row. A supported row that pulls down and back, loading the lats and upper back with almost no lower-back cost.
For back growth, chest-supported row rates higher on our research criteria: more of the work on the back. Machine high row is easier to progress. Both are good choices, and they train the back 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 are easy to learn.
Chest-supported row needs dumbbells and a bench, so a home gym covers it. 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.