One Arm Dumbbell Row vs Reverse Grip Barbell Row
Side-by-side comparison of One Arm Dumbbell Row and Reverse Grip Barbell Row. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | One Arm Dumbbell Row | Reverse Grip Barbell Row |
|---|---|---|
| Primary Muscle | Lats | Lats |
| Secondary Muscles | Rhomboids, Traps, Biceps | Biceps, Forearms, Lower Back |
| Equipment | Dumbbells | Olympic Barbell |
| MET Value | 5 | 5 |
| Calories (30 min, 70 kg) | ≈ 175 cal | ≈ 175 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
Choose One Arm Dumbbell Row 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 Dumbbell Row, making it better for building maximal strength and progressive overload
- Fixed bar path reduces stabilization demands, letting you focus purely on moving weight
The Verdict
Both exercises effectively target the Lats. One Arm Dumbbell Row (dumbbells) and Reverse Grip Barbell Row (olympic barbell) are complementary, not competing. Smart coaches program both: use One Arm Dumbbell Row for your heavy compound work, 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 Dumbbell Row better than Reverse Grip Barbell Row?
Neither is universally better. One Arm Dumbbell Row (MET 5) and Reverse Grip Barbell Row (MET 5) serve different purposes. One Arm Dumbbell Row 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 Dumbbell Row 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 Dumbbell Row or Reverse Grip Barbell Row?
Both burn approximately 175 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.
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