Dumbbell Bent Over Row vs Landmine Row

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

Landmine Row

Attribute	Dumbbell Bent Over Row	Landmine Row
Primary Muscle	Lats	Lats
Secondary Muscles	Rhomboids, Traps, Biceps	Forearms, Biceps
Equipment	Dumbbells	Olympic Barbell, Landmine
MET Value	4.5	5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 175 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Dumbbell Bent Over Row when...

Greater range of motion than Landmine 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 Dumbbell Bent Over Row guide

Choose Landmine Row when...

Allows heavier loads than Dumbbell Bent Over 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 Landmine Row guide

The Verdict

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

Frequently Asked Questions

Is Dumbbell Bent Over Row better than Landmine Row?

Neither is universally better. Dumbbell Bent Over Row (MET 4.5) and Landmine Row (MET 5) serve different purposes. Dumbbell Bent Over Row uses dumbbells and targets Lats, while Landmine Row uses olympic barbell, landmine and targets Lats. Choose based on your goals and available equipment.

Can I replace Dumbbell Bent Over Row with Landmine Row?

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

Which burns more calories, Dumbbell Bent Over Row or Landmine Row?

Landmine Row burns approximately 175 cal/30 min vs 158 cal/30 min for Dumbbell Bent Over Row (based on a 70 kg person).

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