For back growth
For back growth, machine row rates higher on our research criteria: more of the work on the back.
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
Machine High Row. A supported row that pulls down and back, loading the lats and upper back with almost no lower-back cost.
Machine Row. Chest support removes the lower back from the equation, so the upper back takes all the work.
For back growth, machine row rates higher on our research criteria: more of the work on the back. 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.
Machine high row needs a machine, so for most people it’s a gym exercise. Machine 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.