For lat growth
For lat growth, machine high row and single-arm cable row score the same on every criterion.
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
Machine High Row. A supported row that pulls down and back, loading the lats and upper back with almost no lower-back cost.
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, machine high row and single-arm cable row score the same on every criterion. 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.
Machine high row needs a machine, 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.