For lat growth
For lat growth, weighted pull-up rates higher on our research criteria: easier to progress.
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
Pull-Up. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.
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, pull-up rates higher on our research criteria: easier to learn and fit in.
For functional fitness, pull-up rates well ahead on our research criteria: more carry-over to functional fitness, more injury protection.
For American football, pull-up rates higher on our research criteria: easier to learn and fit in.
For lat growth, weighted pull-up rates higher on our research criteria: easier to progress. 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.
About the same: both take some practice.
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.
Pull-up: it rates Strong for joint and recovery cost in our research rubric, against Good for weighted pull-up.