For lat growth
For lat growth, weighted pull-up rates higher on our research criteria: easier to progress.
Neutral-grip 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
Neutral-Grip Pull-Up. The full pull-up stretch with a grip many shoulders prefer. Adding load takes a belt once bodyweight gets easy.
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 higher on our research criteria: more carry-over to climbing. Neutral-grip pull-up is easier to learn and fit in.
For lat growth, weighted pull-up rates higher on our research criteria: easier to progress. Neutral-grip 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.
Neutral-grip pull-up is easier: it’s easy to learn, while weighted pull-up takes some practice.
Neutral-grip 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.
Neutral-grip pull-up: it rates Strong for joint and recovery cost in our research rubric, against Good for weighted pull-up.