Renegade Row vs Seated Row – Mesin

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

Seated Row – Mesin

Attribute	Renegade Row	Seated Row – Mesin
Primary Muscle	Lats	Lats
Secondary Muscles	Biceps, Deep Core, Traps	Biceps
Equipment	Dumbbells	Machine
MET Value	5.5	4.5
Calories (30 min, 70 kg)	≈ 193 cal	≈ 158 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Renegade Row

Choose Renegade Row when you have access to Dumbbells and want a structured exercise for Lats. With a higher MET value (5.5 vs 4.5), Renegade Row burns more calories per minute. It also engages Biceps, Deep Core, Traps, offering a more complete movement.

Full Renegade 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. 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 Renegade Row and Seated Row – Mesin effectively target Lats. They differ in equipment: Renegade 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 Renegade Row better than Seated Row – Mesin?

Neither is universally better. Renegade Row (MET 5.5) and Seated Row – Mesin (MET 4.5) serve different purposes. Renegade 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 Renegade 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, Renegade Row or Seated Row – Mesin?

Renegade Row burns approximately 193 cal/30 min vs 158 cal/30 min for Seated Row – Mesin (based on a 70 kg person).

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