Landmine Row vs One Arm Dumbbell Row – Rotation

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

Landmine Row

One Arm Dumbbell Row – Rotation

Attribute	Landmine Row	One Arm Dumbbell Row – Rotation
Primary Muscle	Lats	Lats
Secondary Muscles	Forearms, Biceps	Traps, Rhomboids, Biceps
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 Dumbbell Row – Rotation, 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 Dumbbell Row – Rotation 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 (Traps, Rhomboids, Biceps), giving you more training stimulus per set

Full One Arm Dumbbell Row – Rotation guide

The Verdict

Both exercises effectively target the Lats. Landmine Row (olympic barbell, landmine) and One Arm Dumbbell Row – Rotation (dumbbells) are complementary, not competing. Smart coaches program both: use Landmine Row for your heavy compound work, and One Arm Dumbbell Row – Rotation 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 Dumbbell Row – Rotation?

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

Can I replace Landmine Row with One Arm Dumbbell Row – Rotation?

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 Dumbbell Row – Rotation?

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

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