For lat growth
For lat growth, single-arm cable row rates higher on our research criteria: easier on the joints.
Weighted 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
Single-Arm Cable Row. One arm at a time lets the shoulder blade reach further forward for a bigger stretch, under steady cable tension.
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 lat growth, single-arm cable row rates higher on our research criteria: easier on the joints. Weighted 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.
Single-arm cable row is easier: it’s easy to learn, while weighted pull-up takes some practice.
Single-arm cable row needs a cable station, so for most people it’s a gym exercise. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Single-arm cable row: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.