Barbell Row dengan pegangan terbalik vs Seated Row – Mesin

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

Barbell Row dengan pegangan terbalik

Seated Row – Mesin

Attribute	Barbell Row dengan pegangan terbalik	Seated Row – Mesin
Primary Muscle	Lats	Lats
Secondary Muscles	Biceps, Forearms, Lower Back	Biceps
Equipment	Olympic Barbell	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 Barbell Row dengan pegangan terbalik

Choose Barbell Row dengan pegangan terbalik when you have access to Olympic Barbell and want a structured exercise for Lats. With a higher MET value (5 vs 4.5), Barbell Row dengan pegangan terbalik burns more calories per minute. It also engages Biceps, Forearms, Lower Back, offering a more complete movement.

Full Barbell Row dengan pegangan terbalik 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 Barbell Row dengan pegangan terbalik and Seated Row – Mesin effectively target Lats. They differ in equipment: Barbell Row dengan pegangan terbalik uses olympic barbell, 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 Barbell Row dengan pegangan terbalik better than Seated Row – Mesin?

Neither is universally better. Barbell Row dengan pegangan terbalik (MET 5) and Seated Row – Mesin (MET 4.5) serve different purposes. Barbell Row dengan pegangan terbalik uses olympic barbell and targets Lats, while Seated Row – Mesin uses machine and targets Lats. Choose based on your goals and available equipment.

Can I replace Barbell Row dengan pegangan terbalik with Seated Row – Mesin?

Yes, both target Lats, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Machine) and consult a qualified coach before making changes to your program.

Which burns more calories, Barbell Row dengan pegangan terbalik or Seated Row – Mesin?

Barbell Row dengan pegangan terbalik 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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