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.

Our one arm seated cable row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male One Arm Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 16 x0.14 41 x0.38 82 x0.74 136 x1.23 200 x1.82
120 19 x0.16 47 x0.39 90 x0.75 146 x1.22 213 x1.77
130 23 x0.18 53 x0.41 98 x0.75 156 x1.2 225 x1.73
140 27 x0.19 59 x0.42 106 x0.75 166 x1.19 236 x1.69
150 31 x0.2 64 x0.43 113 x0.75 175 x1.17 248 x1.65
160 35 x0.22 70 x0.44 120 x0.75 184 x1.15 258 x1.61
170 38 x0.23 75 x0.44 127 x0.75 193 x1.14 268 x1.58
180 42 x0.23 81 x0.45 134 x0.75 201 x1.12 278 x1.55
190 46 x0.24 86 x0.45 141 x0.74 209 x1.1 288 x1.51
200 49 x0.25 91 x0.45 147 x0.74 217 x1.09 297 x1.48
210 53 x0.25 95 x0.45 153 x0.73 225 x1.07 305 x1.45
220 57 x0.26 100 x0.46 159 x0.72 232 x1.05 314 x1.43
230 60 x0.26 105 x0.46 165 x0.72 239 x1.04 322 x1.4
240 64 x0.26 109 x0.46 171 x0.71 246 x1.02 330 x1.37
250 67 x0.27 114 x0.46 176 x0.71 252 x1.01 338 x1.35
260 70 x0.27 118 x0.45 182 x0.7 259 x1 345 x1.33
270 74 x0.27 123 x0.45 187 x0.69 265 x0.98 352 x1.31
280 77 x0.27 127 x0.45 192 x0.69 271 x0.97 360 x1.28
290 80 x0.28 131 x0.45 197 x0.68 277 x0.96 366 x1.26
300 83 x0.28 135 x0.45 202 x0.67 283 x0.94 373 x1.24
310 86 x0.28 139 x0.45 207 x0.67 289 x0.93 380 x1.23
All 37 75 130 201 282

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

lb
lb

Female One Arm Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 14 x0.15 27 x0.3 45 x0.5 69 x0.76 96 x1.06
100 15 x0.15 29 x0.29 49 x0.49 73 x0.73 101 x1.01
110 17 x0.16 32 x0.29 52 x0.47 77 x0.7 105 x0.96
120 19 x0.16 34 x0.29 55 x0.46 81 x0.67 110 x0.91
130 21 x0.16 37 x0.28 58 x0.44 84 x0.65 114 x0.87
140 22 x0.16 39 x0.28 61 x0.43 87 x0.62 117 x0.84
150 24 x0.16 41 x0.27 63 x0.42 90 x0.6 121 x0.81
160 25 x0.16 43 x0.27 66 x0.41 93 x0.58 124 x0.78
170 27 x0.16 45 x0.26 68 x0.4 96 x0.57 128 x0.75
180 28 x0.16 46 x0.26 70 x0.39 99 x0.55 131 x0.73
190 30 x0.16 48 x0.25 72 x0.38 101 x0.53 134 x0.7
200 31 x0.16 50 x0.25 74 x0.37 104 x0.52 136 x0.68
210 32 x0.15 52 x0.25 76 x0.36 106 x0.51 139 x0.66
220 34 x0.15 53 x0.24 78 x0.36 108 x0.49 142 x0.64
230 35 x0.15 55 x0.24 80 x0.35 111 x0.48 144 x0.63
240 36 x0.15 56 x0.23 82 x0.34 113 x0.47 147 x0.61
250 37 x0.15 58 x0.23 84 x0.34 115 x0.46 149 x0.6
260 38 x0.15 59 x0.23 86 x0.33 117 x0.45 151 x0.58
All 22 38 61 89 121

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

lb
lb

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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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Exercise Comparisons

Compare one arm seated cable row versus one of the following exercises:

Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull Reverse Grip Lat Pulldown Cable Bicep Curl Cable Crossover Straight Arm Pulldown Cable Overhead Tricep Extension Cable Woodchoppers Cable Pull Through Cable Lateral Raise Reverse Grip Tricep Pushdown Cable Crunch One Arm Cable Bicep Curl High Pulley Crunch Standing Cable Crunch Overhead Cable Curl One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

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