One Arm Dumbbell Row vs Seated Row – Machine

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

Seated Row – Machine

Attribute	One Arm Dumbbell Row	Seated Row – Machine
Primary Muscle	Lats	Lats
Secondary Muscles	Rhomboids, Traps, Biceps	Biceps
Equipment	Dumbbells	Machine
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 One Arm Dumbbell Row when...

Greater range of motion than Seated 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 (Rhomboids, Traps, Biceps), giving you more training stimulus per set

Full One Arm Dumbbell Row guide

Choose Seated Row – Machine when...

More controlled movement path than One Arm 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 Seated Row – Machine guide

The Verdict

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

Frequently Asked Questions

Is One Arm Dumbbell Row better than Seated Row – Machine?

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

Can I replace One Arm Dumbbell Row with Seated Row – Machine?

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

Which burns more calories, One Arm Dumbbell Row or Seated Row – Machine?

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

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.

Try Gymkee Free, No Card Required See all features