For lat growth
For lat growth, chest-supported row rates higher on our research criteria: easier on the joints, more of the work on the lats.
Weighted pull-up gives more stretch.
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
Chest-Supported Row. Same idea with dumbbells: no momentum, no lower-back fatigue.
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, chest-supported row rates higher on our research criteria: easier on the joints, more of the work on the lats. Weighted pull-up gives more stretch. 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.
Chest-supported row is easier: it’s easy to learn, while weighted pull-up takes some practice.
Chest-supported row needs dumbbells and a bench, so a home gym covers it. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Chest-supported row: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.