For lat growth
For lat growth, neutral-grip pull-up and pull-up score the same on every criterion, so use whichever is free, or both.
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
Neutral-Grip Pull-Up. The full pull-up stretch with a grip many shoulders prefer. Adding load takes a belt once bodyweight gets easy.
Pull-Up. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.
For climbing, pull-up rates well ahead on our research criteria: more carry-over to climbing.
For lat growth, neutral-grip pull-up and pull-up score the same on every criterion, so use whichever is free, or both. 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.
Neutral-grip pull-up is easier: it’s easy to learn, while pull-up takes some practice.
Neutral-grip pull-up needs a pull-up bar, so a home gym covers it. 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.