For functional fitness
For functional fitness, pull-up rates well ahead on our research criteria: more carry-over to functional fitness.
Both are good choices that build different things for functional fitness, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Pull-Up. The base for kipping, chest-to-bar and muscle-ups.
Rowing Machine. Common in workouts, and a good engine builder.
For hybrid & fitness racing, rowing machine rates higher on our research criteria: more carry-over to hybrid & fitness racing. Pull-up does more to prevent injuries.
For functional fitness, pull-up rates well ahead on our research criteria: more carry-over to functional fitness. Both are good choices that build different things for functional fitness, so a plan can use both.
Rowing machine is easier: it’s easy to learn, while pull-up takes some practice.
Pull-up needs a pull-up bar, so a home gym covers it. Rowing machine needs a rower or SkiErg, so for most people it’s a gym exercise.
About the same: both rate Good for injury protection in our research rubric.