One Arm Neutral Grip Dumbbell Row – Bench Support vs Reverse Grip Barbell Row
Side-by-side comparison of One Arm Neutral Grip Dumbbell Row – Bench Support and Reverse Grip Barbell Row. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | One Arm Neutral Grip Dumbbell Row – Bench Support | Reverse Grip Barbell Row |
|---|---|---|
| Primary Muscle | Lats | Lats |
| Secondary Muscles | Biceps, Traps | Biceps, Forearms, Lower Back |
| Equipment | Dumbbells | Olympic Barbell |
| MET Value | 4.5 | 5 |
| Calories (30 min, 70 kg) | ≈ 158 cal | ≈ 175 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
Choose One Arm Neutral Grip Dumbbell Row – Bench Support when...
- Greater range of motion than Reverse Grip Barbell 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
Choose Reverse Grip Barbell Row when...
- Allows heavier loads than One Arm Neutral Grip Dumbbell Row – Bench Support, making it better for building maximal strength and progressive overload
- Fixed bar path reduces stabilization demands, letting you focus purely on moving weight
- Engages more muscle groups (Biceps, Forearms, Lower Back), giving you more training stimulus per set
The Verdict
Both exercises effectively target the Lats. One Arm Neutral Grip Dumbbell Row – Bench Support (dumbbells) and Reverse Grip Barbell Row (olympic barbell) are complementary, not competing. Smart coaches program both: use One Arm Neutral Grip Dumbbell Row – Bench Support for isolation and accessory volume, and Reverse Grip Barbell Row for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.
Frequently Asked Questions
Is One Arm Neutral Grip Dumbbell Row – Bench Support better than Reverse Grip Barbell Row?
Neither is universally better. One Arm Neutral Grip Dumbbell Row – Bench Support (MET 4.5) and Reverse Grip Barbell Row (MET 5) serve different purposes. One Arm Neutral Grip Dumbbell Row – Bench Support uses dumbbells and targets Lats, while Reverse Grip Barbell Row uses olympic barbell and targets Lats. Choose based on your goals and available equipment.
Can I replace One Arm Neutral Grip Dumbbell Row – Bench Support with Reverse Grip Barbell Row?
Yes, both target the Lats, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Olympic Barbell) and consult a qualified coach before making changes to your program.
Which burns more calories, One Arm Neutral Grip Dumbbell Row – Bench Support or Reverse Grip Barbell Row?
Reverse Grip Barbell Row burns approximately 175 cal/30 min vs 158 cal/30 min for One Arm Neutral Grip Dumbbell Row – Bench Support (based on a 70 kg person).
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