Barbell Bent Over Row vs One Arm Dumbbell Row

Side-by-side comparison of Barbell Bent Over Row and One Arm Dumbbell Row. See which exercise suits your training goals, equipment, and fitness level.

One Arm Dumbbell Row

Attribute	Barbell Bent Over Row	One Arm Dumbbell Row
Primary Muscle	Lats	Lats
Secondary Muscles	Forearms, Biceps	Rhomboids, Traps, Biceps
Equipment	Olympic Barbell	Dumbbells
MET Value	5	5
Calories (30 min, 70 kg)	≈ 175 cal	≈ 175 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Barbell Bent Over Row when...

Allows heavier loads than One Arm Dumbbell Row, making it better for building maximal strength and progressive overload
Fixed bar path reduces stabilization demands, letting you focus purely on moving weight

Full Barbell Bent Over Row guide

Choose One Arm Dumbbell Row when...

Greater range of motion than Barbell Bent Over Row, increasing muscle stretch and activation
Each arm works independently, helping identify and fix strength imbalances between sides
Requires more stabilizer muscle engagement, building functional strength
Engages more muscle groups (Rhomboids, Traps, Biceps), giving you more training stimulus per set

Full One Arm Dumbbell Row guide

The Verdict

Both exercises effectively target the Lats. Barbell Bent Over Row (olympic barbell) and One Arm Dumbbell Row (dumbbells) are complementary, not competing. Smart coaches program both: use Barbell Bent Over Row for your heavy compound work, and One Arm Dumbbell Row for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

Is Barbell Bent Over Row better than One Arm Dumbbell Row?

Neither is universally better. Barbell Bent Over Row (MET 5) and One Arm Dumbbell Row (MET 5) serve different purposes. Barbell Bent Over Row uses olympic barbell and targets Lats, while One Arm Dumbbell Row uses dumbbells and targets Lats. Choose based on your goals and available equipment.

Can I replace Barbell Bent Over Row with One Arm Dumbbell Row?

Yes, both target the Lats, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Dumbbells) and consult a qualified coach before making changes to your program.

Which burns more calories, Barbell Bent Over Row or One Arm Dumbbell Row?

Both burn approximately 175 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.

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