Dumbbell Row satu lengan vs Seated Row – Mesin

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

Seated Row – Mesin

Attribute	Dumbbell Row satu lengan	Seated Row – Mesin
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 Dumbbell Row satu lengan

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

Full Dumbbell Row satu lengan guide →

When to choose Seated Row – Mesin

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

Full Seated Row – Mesin guide →

The Verdict

Both Dumbbell Row satu lengan and Seated Row – Mesin effectively target Lats. They differ in equipment: Dumbbell Row satu lengan 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 Row satu lengan better than Seated Row – Mesin?

Neither is universally better. Dumbbell Row satu lengan (MET 5) and Seated Row – Mesin (MET 4.5) serve different purposes. Dumbbell Row satu lengan 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 Row satu lengan 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 Row satu lengan or Seated Row – Mesin?

Dumbbell Row satu lengan burns approximately 175 cal/30 min vs 158 cal/30 min for Seated Row – Mesin (based on a 70 kg person).

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