Low Row – Mesin vs One Arm Bent Over Dumbbell Row

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

Low Row – Mesin

One Arm Bent Over Dumbbell Row

Attribute	Low Row – Mesin	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 – Mesin

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

Full Low Row – Mesin 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 – Mesin and One Arm Bent Over Dumbbell Row effectively target Lats. They differ in equipment: Low Row – Mesin 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 – Mesin better than One Arm Bent Over Dumbbell Row?

Neither is universally better. Low Row – Mesin (MET 4.5) and One Arm Bent Over Dumbbell Row (MET 4.5) serve different purposes. Low Row – Mesin 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 – Mesin 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 – Mesin 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.

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