For lat growth
For lat growth, weighted pull-up rates well ahead on our research criteria: easier to progress.
Negative pull-up is easier on the joints.
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.
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 climbing, weighted pull-up rates well ahead on our research criteria: more carry-over to climbing. Negative pull-up is easier to learn and fit in.
For lat growth, weighted pull-up rates well ahead on our research criteria: easier to progress. Negative pull-up is easier on the joints. 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.
Negative pull-up is easier: it’s easy to learn, while weighted pull-up takes some practice.
Negative pull-up needs a pull-up bar, so a home gym covers it. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Negative pull-up: it rates Strong for joint and recovery cost in our research rubric, against Good for weighted pull-up.