One Arm Seated Cable Row Standards

Measured in lb

One Arm Seated Cable Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community One Arm Seated Cable Row standards are based on 2,000 lifts by Strength Level users

♂ Male
♀ Female

Male One Arm Seated Cable Row Standards (lb)

Strength Level	Weight
Beginner	44 lb
Novice	80 lb
Intermediate	129 lb
Advanced	190 lb
Elite	259 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.75x
Advanced	1.10x
Elite	1.50x

How much should I be able to One Arm Seated Cable Row? (lb)

What is the average One Arm Seated Cable Row? The average One Arm Seated Cable Row weight for a male lifter is 129 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Seated Cable Row? Male beginners should aim to lift 44 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

How many sets and reps of One Arm Seated Cable Row should I do?

These are the most popular One Arm Seated Cable Row workouts done by male lifters:

2x12 17%

3x12 11%

3x10 11%

4x12 8%

3x8 7%

4x10 6%

2x10 6%

6x10 3%

2x13 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	2	12	17%	65
2	3	12	11%	44
3	3	10	11%	43
4	4	12	8%	33
5	3	8	7%	26
6	4	10	6%	25
7	2	10	6%	23
8	6	10	3%	12
8	2	13	3%	12
10	4	8	3%	11

Calculate Your Strength Level

Female One Arm Seated Cable Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	22 lb
Novice	38 lb
Intermediate	61 lb
Advanced	89 lb
Elite	121 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.45x
Advanced	0.65x
Elite	0.85x

How much should I be able to One Arm Seated Cable Row? (lb)

What is the average One Arm Seated Cable Row? The average One Arm Seated Cable Row weight for a female lifter is 61 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Seated Cable Row? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

How many sets and reps of One Arm Seated Cable Row should I do?

These are the most popular One Arm Seated Cable Row workouts done by female lifters:

3x10 37%

3x8 14%

4x10 8%

3x12 7%

4x8 5%

3x15 5%

2x10 4%

6x10 1%

3x20 1%

16x10 1%

5x15 1%

4x28 1%

8x10 1%

7x10 1%

2x12 1%

6x7 1%

4x12 1%

2x15 1%

4x15 1%

5x10 1%

2x8 1%

3x6 1%

Rank	Sets	Reps	Percent	Workouts
1	3	10	37%	28
2	3	8	14%	11
3	4	10	8%	6
4	3	12	7%	5
5	4	8	5%	4
5	3	15	5%	4
7	2	10	4%	3
8	6	10	1%	1
8	3	20	1%	1
8	16	10	1%	1
8	5	15	1%	1
8	4	28	1%	1
8	8	10	1%	1
8	7	10	1%	1
8	2	12	1%	1
8	6	7	1%	1
8	4	12	1%	1
8	2	15	1%	1
8	4	15	1%	1
8	5	10	1%	1
8	2	8	1%	1
8	3	6	1%	1

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Rank	Sets	Reps	Percent	Workouts
1	2	12	17%	65
2	3	12	11%	44
3	3	10	11%	43
4	4	12	8%	33
5	3	8	7%	26
6	4	10	6%	25
7	2	10	6%	23
8	6	10	3%	12
8	2	13	3%	12
10	4	8	3%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	37%	28
2	3	8	14%	11
3	4	10	8%	6
4	3	12	7%	5
5	4	8	5%	4
5	3	15	5%	4
7	2	10	4%	3
8	6	10	1%	1
8	3	20	1%	1
8	16	10	1%	1
8	5	15	1%	1
8	4	28	1%	1
8	8	10	1%	1
8	7	10	1%	1
8	2	12	1%	1
8	6	7	1%	1
8	4	12	1%	1
8	2	15	1%	1
8	4	15	1%	1
8	5	10	1%	1
8	2	8	1%	1
8	3	6	1%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Rank	Sets	Reps	Percent	Workouts
1	2	12	17%	65
2	3	12	11%	44
3	3	10	11%	43
4	4	12	8%	33
5	3	8	7%	26
6	4	10	6%	25
7	2	10	6%	23
8	6	10	3%	12
8	2	13	3%	12
10	4	8	3%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	37%	28
2	3	8	14%	11
3	4	10	8%	6
4	3	12	7%	5
5	4	8	5%	4
5	3	15	5%	4
7	2	10	4%	3
8	6	10	1%	1
8	3	20	1%	1
8	16	10	1%	1
8	5	15	1%	1
8	4	28	1%	1
8	8	10	1%	1
8	7	10	1%	1
8	2	12	1%	1
8	6	7	1%	1
8	4	12	1%	1
8	2	15	1%	1
8	4	15	1%	1
8	5	10	1%	1
8	2	8	1%	1
8	3	6	1%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Rank	Sets	Reps	Percent	Workouts
1	2	12	17%	65
2	3	12	11%	44
3	3	10	11%	43
4	4	12	8%	33
5	3	8	7%	26
6	4	10	6%	25
7	2	10	6%	23
8	6	10	3%	12
8	2	13	3%	12
10	4	8	3%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	37%	28
2	3	8	14%	11
3	4	10	8%	6
4	3	12	7%	5
5	4	8	5%	4
5	3	15	5%	4
7	2	10	4%	3
8	6	10	1%	1
8	3	20	1%	1
8	16	10	1%	1
8	5	15	1%	1
8	4	28	1%	1
8	8	10	1%	1
8	7	10	1%	1
8	2	12	1%	1
8	6	7	1%	1
8	4	12	1%	1
8	2	15	1%	1
8	4	15	1%	1
8	5	10	1%	1
8	2	8	1%	1
8	3	6	1%	1