For lat growth
For lat growth, pullover machine rates higher on our research criteria: easier on the joints.
Weighted pull-up is easier to progress.
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.
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, pullover machine rates higher on our research criteria: easier on the joints. Weighted pull-up is easier to progress. 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.
Pullover machine is easier: it’s easy to learn, while weighted pull-up takes some practice.
Pullover machine 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.
Pullover machine: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.