Reverse Grip Barbell Row vs Seated Row – Machine

Side-by-side comparison of Reverse Grip Barbell Row and Seated Row – Machine. See which exercise suits your training goals, equipment, and fitness level.

Seated Row – Machine

Attribute	Reverse Grip Barbell Row	Seated Row – Machine
Primary Muscle	Lats	Lats
Secondary Muscles	Biceps, Forearms, Lower Back	Biceps
Equipment	Olympic Barbell	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 Reverse Grip Barbell Row when...

Allows heavier loads than Seated Row – Machine, 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

Full Reverse Grip Barbell Row guide

Choose Seated Row – Machine when...

More controlled movement path than Reverse Grip Barbell 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. Reverse Grip Barbell Row (olympic barbell) and Seated Row – Machine (machine) are complementary, not competing. Smart coaches program both: use Reverse Grip Barbell 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 Reverse Grip Barbell Row better than Seated Row – Machine?

Neither is universally better. Reverse Grip Barbell Row (MET 5) and Seated Row – Machine (MET 4.5) serve different purposes. Reverse Grip Barbell Row uses olympic barbell and targets Lats, while Seated Row – Machine uses machine and targets Lats. Choose based on your goals and available equipment.

Can I replace Reverse Grip Barbell Row with Seated Row – Machine?

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

Which burns more calories, Reverse Grip Barbell Row or Seated Row – Machine?

Reverse Grip Barbell Row burns approximately 175 cal/30 min vs 158 cal/30 min for Seated Row – Machine (based on a 70 kg person).

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