For lat growth
For lat growth, lat pulldown rates higher on our research criteria: 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
Lat Pulldown. Full overhead stretch for the lats and microloadable from day one.
Single-Arm Cable Row. One arm at a time lets the shoulder blade reach further forward for a bigger stretch, under steady cable tension.
For lat growth, lat pulldown rates higher on our research criteria: 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.
About the same: both are easy to learn.
Lat pulldown needs a cable station, so for most people it’s a gym exercise. Single-arm cable row needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.