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

When to choose Low Row – Machine

Choose Low Row – Machine when you have access to Machine and want a structured exercise for Lats.

Full Low Row – Machine guide →

When to choose One Arm Bent Over Dumbbell Row

Choose One Arm Bent Over Dumbbell Row when you have access to Dumbbells and want a structured exercise for Lats. It also engages Biceps, Traps, Deep Core, offering a more complete movement.

Full One Arm Bent Over Dumbbell Row guide →

The Verdict

Both Low Row – Machine and One Arm Bent Over Dumbbell Row effectively target Lats. They differ in equipment: Low Row – Machine uses machine, while One Arm Bent Over Dumbbell Row uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

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 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.

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