For lat growth
For lat growth, neutral-grip pull-up rates higher on our research criteria: easier to progress.
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
Negative Pull-Up. Slow lowering loads the lats in the stretch and builds toward the pull-up, but it’s hard to progress in small steps.
Neutral-Grip Pull-Up. The full pull-up stretch with a grip many shoulders prefer. Adding load takes a belt once bodyweight gets easy.
For climbing, neutral-grip pull-up rates well ahead on our research criteria: more carry-over to climbing.
For lat growth, neutral-grip pull-up rates higher on our research criteria: easier to progress. 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.
Negative pull-up needs a pull-up bar, so a home gym covers it. Neutral-grip pull-up needs a pull-up bar, so a home gym covers it.
About the same: both rate Strong for joint and recovery cost in our research rubric.