One Arm Dumbbell Row – Rotation vs Seated Row – Mesin

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

One Arm Dumbbell Row – Rotation

Seated Row – Mesin

Attribute	One Arm Dumbbell Row – Rotation	Seated Row – Mesin
Primary Muscle	Lats	Lats
Secondary Muscles	Traps, Rhomboids, 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 One Arm Dumbbell Row – Rotation

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

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

Neither is universally better. One Arm Dumbbell Row – Rotation (MET 4.5) and Seated Row – Mesin (MET 4.5) serve different purposes. One Arm Dumbbell Row – Rotation 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 One Arm Dumbbell Row – Rotation 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, One Arm Dumbbell Row – Rotation 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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