Barbell Bent Over Row vs Gập người kéo tạ đơn

Side-by-side comparison of Barbell Bent Over Row and Gập người kéo tạ đơn. See which exercise suits your training goals, equipment, and fitness level.

Gập người kéo tạ đơn

Attribute	Barbell Bent Over Row	Gập người kéo tạ đơn
Primary Muscle	Lats	Lats
Secondary Muscles	Forearms, Biceps	Rhomboids, Traps, Biceps
Equipment	Olympic Barbell	Dumbbells
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 Bent Over Row

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

Full Barbell Bent Over Row guide →

When to choose Gập người kéo tạ đơn

Choose Gập người kéo tạ đơn when you have access to Dumbbells and want a structured exercise for Lats. Gập người kéo tạ đơn has a lower MET value (4.5), more accessible for beginners or recovery sessions. It also engages Rhomboids, Traps, Biceps, offering a more complete movement.

Full Gập người kéo tạ đơn guide →

The Verdict

Both Barbell Bent Over Row and Gập người kéo tạ đơn effectively target Lats. They differ in equipment: Barbell Bent Over Row uses olympic barbell, while Gập người kéo tạ đơn uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Barbell Bent Over Row better than Gập người kéo tạ đơn?

Neither is universally better. Barbell Bent Over Row (MET 5) and Gập người kéo tạ đơn (MET 4.5) serve different purposes. Barbell Bent Over Row uses olympic barbell and targets Lats, while Gập người kéo tạ đơn uses dumbbells and targets Lats. Choose based on your goals and available equipment.

Can I replace Barbell Bent Over Row with Gập người kéo tạ đơn?

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

Which burns more calories, Barbell Bent Over Row or Gập người kéo tạ đơn?

Barbell Bent Over Row burns approximately 175 cal/30 min vs 158 cal/30 min for Gập người kéo tạ đơn (based on a 70 kg person).

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