For lat growth
For lat growth, machine row rates well ahead on our research criteria: easier on the joints, more of the work on the lats.
Weighted pull-up 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.
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 row rates well ahead on our research criteria: easier on the joints, more of the work on the lats. Weighted pull-up 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.
Machine row is easier: it’s easy to learn, while weighted pull-up takes some practice.
Machine 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 row: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.