For lat growth
For lat growth, machine row rates higher on our research criteria: more of the work on the lats.
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 Row. Chest support removes the lower back from the equation, so the upper back takes all the work.
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 row rates higher on our research criteria: more of the work on the lats. 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.
About the same: both are easy to learn.
Machine 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.