Landmine Row vs One Arm Bent Over Dumbbell Row

Side-by-side comparison of Landmine Row and One Arm Bent Over Dumbbell Row. See which exercise suits your training goals, equipment, and fitness level.

Landmine Row

One Arm Bent Over Dumbbell Row

Attribute	Landmine Row	One Arm Bent Over Dumbbell Row
Primary Muscle	Lats	Lats
Secondary Muscles	Forearms, Biceps	Biceps, Traps, Deep Core
Equipment	Olympic Barbell, Landmine	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 Landmine Row

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

Full Landmine Row guide →

When to choose One Arm Bent Over Dumbbell Row

Choose One Arm Bent Over Dumbbell Row when you have access to Dumbbells and want a structured exercise for Lats. One Arm Bent Over Dumbbell Row has a lower MET value (4.5), more accessible for beginners or recovery sessions. It also engages Biceps, Traps, Deep Core, offering a more complete movement.

Full One Arm Bent Over Dumbbell Row guide →

The Verdict

Both Landmine Row and One Arm Bent Over Dumbbell Row effectively target Lats. They differ in equipment: Landmine Row uses olympic barbell, landmine, while One Arm Bent Over Dumbbell Row uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Landmine Row better than One Arm Bent Over Dumbbell Row?

Neither is universally better. Landmine Row (MET 5) and One Arm Bent Over Dumbbell Row (MET 4.5) serve different purposes. Landmine Row uses olympic barbell, landmine and targets Lats, while One Arm Bent Over Dumbbell Row uses dumbbells and targets Lats. Choose based on your goals and available equipment.

Can I replace Landmine Row with One Arm Bent Over Dumbbell Row?

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

Which burns more calories, Landmine Row or One Arm Bent Over Dumbbell Row?

Landmine Row burns approximately 175 cal/30 min vs 158 cal/30 min for One Arm Bent Over Dumbbell Row (based on a 70 kg person).

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