For lat growth
For lat growth, neutral-grip pulldown rates higher on our research criteria: 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
Neutral-Grip Pulldown. A deep overhead stretch and fine weight steps, with a grip that lets the elbows travel further down and back.
Pullover Machine. Trains the lats through a big stretch with the arms nearly straight, so the biceps can’t take over.
For lat growth, neutral-grip pulldown rates higher on our research criteria: 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 are easy to learn.
Neutral-grip pulldown needs a cable station, so for most people it’s a gym exercise. Pullover machine 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.