For lat growth
For lat growth, machine row rates higher on our research criteria: more of the work on the lats, easier to progress.
Single-arm cable pulldown 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
Machine Row. Chest support removes the lower back from the equation, so the upper back takes all the work.
Single-Arm Cable Pulldown. One side at a time lets the lat reach further overhead, with a cable that keeps it loaded throughout.
For lat growth, machine row rates higher on our research criteria: more of the work on the lats, easier to progress. Single-arm cable pulldown 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.
Machine row needs a machine, so for most people it’s a gym exercise. Single-arm cable pulldown 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.