For lat growth
For lat growth, machine row rates higher on our research criteria: more of the work on the lats, easier to progress.
Pullover machine gives 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
Pullover Machine. Trains the lats through a big stretch with the arms nearly straight, so the biceps can’t take over.
Machine Row. Chest support removes the lower back from the equation, so the upper back takes all the work.
For lat growth, machine row rates higher on our research criteria: more of the work on the lats, easier to progress. Pullover machine gives 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.
Pullover machine 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.