For lat growth
For lat growth, machine high row rates higher on our research criteria: easier on the joints.
Weighted pull-up gives more stretch.
Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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.
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, machine high row rates higher on our research criteria: easier on the joints. Weighted pull-up gives more stretch. Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Machine high row is easier: it’s easy to learn, while weighted pull-up takes some practice.
Machine high row needs a machine, so for most people it’s a gym exercise. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Machine high row: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.