Low Row – Machine vs One Arm Bent Over Dumbbell Row

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

Low Row – Machine

One Arm Bent Over Dumbbell Row

Attribute	Low Row – Machine	One Arm Bent Over Dumbbell Row
Primary Muscle	Lats	Lats
Secondary Muscles	None	Biceps, Traps, Deep Core
Equipment	Machine	Dumbbells
MET Value	4.5	4.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 158 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Low Row – Machine when...

More controlled movement path than One Arm Bent Over Dumbbell Row, reducing injury risk for beginners
Easier to isolate the target muscle without worrying about balance or stabilization
Great for training to failure safely without a spotter

Full Low Row – Machine guide

Choose One Arm Bent Over Dumbbell Row when...

Greater range of motion than Low Row – Machine, 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. Low Row – Machine (machine) and One Arm Bent Over Dumbbell Row (dumbbells) are complementary, not competing. Smart coaches program both: use Low Row – Machine for your heavy compound work, and One Arm Bent Over Dumbbell Row for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

Is Low Row – Machine better than One Arm Bent Over Dumbbell Row?

Neither is universally better. Low Row – Machine (MET 4.5) and One Arm Bent Over Dumbbell Row (MET 4.5) serve different purposes. Low Row – Machine uses machine 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 Low Row – Machine with One Arm Bent Over Dumbbell Row?

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

Which burns more calories, Low Row – Machine or One Arm Bent Over Dumbbell Row?

Both burn approximately 158 cal/30 min (based on a 70 kg person), as they share the same MET value of 4.5.

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