For lat growth
For lat growth, seated cable row rates higher on our research criteria: easier to progress.
Pull-up gives more stretch.
Both are good choices, and they train the lats differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
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. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.
Seated Cable Row. A stable, easily loaded row. Let the shoulders reach forward at the start to load the back in its stretch.
For swimming, pull-up rates well ahead on our research criteria: more carry-over to swimming.
For lat growth, seated cable row rates higher on our research criteria: easier to progress. Pull-up gives more stretch. Both are good choices, and they train the lats differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Seated cable row 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. Seated cable row needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Strong for joint and recovery cost in our research rubric.