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

When to choose One Arm Dumbbell Row

Choose One Arm Dumbbell Row when you have access to Dumbbells and want a structured exercise for Lats. With a higher MET value (5 vs 4.5), One Arm Dumbbell Row burns more calories per minute. It also engages Rhomboids, Traps, Biceps, offering a more complete movement.

Full One Arm Dumbbell Row guide →

When to choose Seated Row – Machine

Choose Seated Row – Machine when you have access to Machine and want a structured exercise for Lats. Seated Row – Machine has a lower MET value (4.5), more accessible for beginners or recovery sessions.

Full Seated Row – Machine guide →

The Verdict

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

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 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).

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