Landmine Row vs One Arm Dumbbell Row
Side-by-side comparison of Landmine Row and One Arm Dumbbell Row. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Landmine Row | One Arm Dumbbell Row |
|---|---|---|
| Primary Muscle | Lats | Lats |
| Secondary Muscles | Forearms, Biceps | Rhomboids, Traps, Biceps |
| Equipment | Olympic Barbell, Landmine | 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 Landmine 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
Choose One Arm 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 (Rhomboids, Traps, Biceps), giving you more training stimulus per set
The Verdict
Both exercises effectively target the Lats. Landmine Row (olympic barbell, landmine) and One Arm Dumbbell Row (dumbbells) are complementary, not competing. Smart coaches program both: use Landmine 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 Landmine Row better than One Arm Dumbbell Row?
Neither is universally better. Landmine Row (MET 5) and One Arm Dumbbell Row (MET 5) serve different purposes. Landmine Row uses olympic barbell, landmine and targets Lats, while One Arm Dumbbell Row uses dumbbells and targets Lats. Choose based on your goals and available equipment.
Can I replace Landmine Row with One Arm 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 Dumbbell Row?
Both burn approximately 175 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.
Build your workouts with Gymkee
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
