Dumbbell Bent Over Row vs Seated Row – Mesin

Side-by-side comparison of Dumbbell Bent Over Row and Seated Row – Mesin. See which exercise suits your training goals, equipment, and fitness level.

Seated Row – Mesin

Attribute	Dumbbell Bent Over Row	Seated Row – Mesin
Primary Muscle	Lats	Lats
Secondary Muscles	Rhomboids, Traps, Biceps	Biceps
Equipment	Dumbbells	Machine
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 Dumbbell Bent Over Row

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

Full Dumbbell Bent Over Row guide →

When to choose Seated Row – Mesin

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

Full Seated Row – Mesin guide →

The Verdict

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

Frequently Asked Questions

Is Dumbbell Bent Over Row better than Seated Row – Mesin?

Neither is universally better. Dumbbell Bent Over Row (MET 4.5) and Seated Row – Mesin (MET 4.5) serve different purposes. Dumbbell Bent Over Row uses dumbbells and targets Lats, while Seated Row – Mesin uses machine and targets Lats. Choose based on your goals and available equipment.

Can I replace Dumbbell Bent Over Row with Seated Row – Mesin?

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, Dumbbell Bent Over Row or Seated Row – Mesin?

Both burn approximately 158 cal/30 min (based on a 70 kg person), as they share the same MET value of 4.5.

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