Landmine Row vs One Arm Bent Over Dumbbell Row

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

Landmine Row

One Arm Bent Over Dumbbell Row

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

Choose Landmine Row when...

Allows heavier loads than One Arm Bent Over 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 Landmine Row guide

Choose One Arm Bent Over Dumbbell 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 (Biceps, Traps, Deep Core), giving you more training stimulus per set

Full One Arm Bent Over Dumbbell Row guide

The Verdict

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

Frequently Asked Questions

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

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

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

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

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

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

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