One Arm Seated Cable Row Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community One Arm Seated Cable Row standards are based on 14,566 lifts by Strength Level users

Male
Female

Male

Male One Arm Seated Cable Row Standards (kg)

Weight

Strength Level	Weight
Beginner	20 kg
Novice	36 kg
Intermediate	59 kg
Advanced	86 kg
Elite	118 kg

Bodyweight Ratio

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? (kg)

What is the average One Arm Seated Cable Row? The average One Arm Seated Cable Row weight for a male lifter is 59 kg (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 20 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	12	25	44	67	94
55	14	27	47	71	99
60	15	30	49	74	103
65	17	32	52	77	106
70	18	34	54	80	110
75	20	35	57	83	113
80	21	37	59	86	116
85	22	39	61	89	119
90	24	41	63	91	122
95	25	42	65	93	125
100	26	44	67	96	128
105	27	45	69	98	130
110	28	47	71	100	133
115	29	48	73	102	135
120	30	49	74	104	137
125	31	51	76	106	139
130	32	52	77	108	142
135	33	53	79	110	144
140	34	55	80	111	146

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	31	50	74	100
20	20	35	57	84	115
25	20	36	59	86	118
30	20	36	59	86	118
35	20	36	59	86	118
40	20	36	59	86	118
45	19	35	56	82	112
50	18	32	52	77	105
55	17	30	48	71	97
60	15	27	44	65	88
65	14	25	40	59	80
70	12	22	36	53	72
75	11	20	32	47	64
80	10	18	29	42	57
85	9	16	26	38	51
90	8	14	23	34	46

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:

3x10 16%

3x12 11%

2x12 10%

4x10 9%

3x8 7%

4x12 7%

2x10 5%

3x15 3%

4x8 3%

4x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	177
2	3	12	11%	126
3	2	12	10%	114
4	4	10	9%	102
5	3	8	7%	78
6	4	12	7%	74
7	2	10	5%	59
8	3	15	3%	36
9	4	8	3%	35
10	4	15	3%	32

Calculate Your Strength Level

Female

Female One Arm Seated Cable Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	17 kg
Intermediate	28 kg
Advanced	40 kg
Elite	55 kg

Bodyweight Ratio

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? (kg)

What is the average One Arm Seated Cable Row? The average One Arm Seated Cable Row weight for a female lifter is 28 kg (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 10 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	31	43
45	7	13	22	33	45
50	8	14	24	35	48
55	9	16	25	37	50
60	10	17	27	38	52
65	10	18	28	40	54
70	11	19	29	42	56
75	12	20	30	43	57
80	13	21	31	44	59
85	13	22	33	46	60
90	14	23	34	47	62
95	15	23	35	48	63
100	15	24	36	49	64
105	16	25	37	50	66
110	17	26	37	51	67
115	17	26	38	52	68
120	18	27	39	53	69

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	24	34	47
20	10	17	27	39	53
25	10	17	28	40	55
30	10	17	28	40	55
35	10	17	28	40	55
40	10	17	28	40	55
45	9	17	26	38	52
50	9	16	25	36	49
55	8	14	23	33	45
60	7	13	21	30	41
65	7	12	19	27	37
70	6	11	17	25	33
75	5	10	15	22	30
80	5	9	14	20	27
85	4	8	12	18	24
90	4	7	11	16	22

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 27%

3x12 16%

3x8 13%

4x10 6%

3x15 5%

4x12 5%

4x8 4%

6x12 4%

4x24 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	70
2	3	12	16%	42
3	3	8	13%	34
4	4	10	6%	15
5	3	15	5%	13
6	4	12	5%	12
7	4	8	4%	10
7	6	12	4%	10
9	4	24	3%	7
9	2	10	3%	7

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	12	25	44	67	94
55	14	27	47	71	99
60	15	30	49	74	103
65	17	32	52	77	106
70	18	34	54	80	110
75	20	35	57	83	113
80	21	37	59	86	116
85	22	39	61	89	119
90	24	41	63	91	122
95	25	42	65	93	125
100	26	44	67	96	128
105	27	45	69	98	130
110	28	47	71	100	133
115	29	48	73	102	135
120	30	49	74	104	137
125	31	51	76	106	139
130	32	52	77	108	142
135	33	53	79	110	144
140	34	55	80	111	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	31	50	74	100
20	20	35	57	84	115
25	20	36	59	86	118
30	20	36	59	86	118
35	20	36	59	86	118
40	20	36	59	86	118
45	19	35	56	82	112
50	18	32	52	77	105
55	17	30	48	71	97
60	15	27	44	65	88
65	14	25	40	59	80
70	12	22	36	53	72
75	11	20	32	47	64
80	10	18	29	42	57
85	9	16	26	38	51
90	8	14	23	34	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	177
2	3	12	11%	126
3	2	12	10%	114
4	4	10	9%	102
5	3	8	7%	78
6	4	12	7%	74
7	2	10	5%	59
8	3	15	3%	36
9	4	8	3%	35
10	4	15	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	31	43
45	7	13	22	33	45
50	8	14	24	35	48
55	9	16	25	37	50
60	10	17	27	38	52
65	10	18	28	40	54
70	11	19	29	42	56
75	12	20	30	43	57
80	13	21	31	44	59
85	13	22	33	46	60
90	14	23	34	47	62
95	15	23	35	48	63
100	15	24	36	49	64
105	16	25	37	50	66
110	17	26	37	51	67
115	17	26	38	52	68
120	18	27	39	53	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	24	34	47
20	10	17	27	39	53
25	10	17	28	40	55
30	10	17	28	40	55
35	10	17	28	40	55
40	10	17	28	40	55
45	9	17	26	38	52
50	9	16	25	36	49
55	8	14	23	33	45
60	7	13	21	30	41
65	7	12	19	27	37
70	6	11	17	25	33
75	5	10	15	22	30
80	5	9	14	20	27
85	4	8	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	70
2	3	12	16%	42
3	3	8	13%	34
4	4	10	6%	15
5	3	15	5%	13
6	4	12	5%	12
7	4	8	4%	10
7	6	12	4%	10
9	4	24	3%	7
9	2	10	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
50	12	25	44	67	94
55	14	27	47	71	99
60	15	30	49	74	103
65	17	32	52	77	106
70	18	34	54	80	110
75	20	35	57	83	113
80	21	37	59	86	116
85	22	39	61	89	119
90	24	41	63	91	122
95	25	42	65	93	125
100	26	44	67	96	128
105	27	45	69	98	130
110	28	47	71	100	133
115	29	48	73	102	135
120	30	49	74	104	137
125	31	51	76	106	139
130	32	52	77	108	142
135	33	53	79	110	144
140	34	55	80	111	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	31	50	74	100
20	20	35	57	84	115
25	20	36	59	86	118
30	20	36	59	86	118
35	20	36	59	86	118
40	20	36	59	86	118
45	19	35	56	82	112
50	18	32	52	77	105
55	17	30	48	71	97
60	15	27	44	65	88
65	14	25	40	59	80
70	12	22	36	53	72
75	11	20	32	47	64
80	10	18	29	42	57
85	9	16	26	38	51
90	8	14	23	34	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	177
2	3	12	11%	126
3	2	12	10%	114
4	4	10	9%	102
5	3	8	7%	78
6	4	12	7%	74
7	2	10	5%	59
8	3	15	3%	36
9	4	8	3%	35
10	4	15	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	31	43
45	7	13	22	33	45
50	8	14	24	35	48
55	9	16	25	37	50
60	10	17	27	38	52
65	10	18	28	40	54
70	11	19	29	42	56
75	12	20	30	43	57
80	13	21	31	44	59
85	13	22	33	46	60
90	14	23	34	47	62
95	15	23	35	48	63
100	15	24	36	49	64
105	16	25	37	50	66
110	17	26	37	51	67
115	17	26	38	52	68
120	18	27	39	53	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	24	34	47
20	10	17	27	39	53
25	10	17	28	40	55
30	10	17	28	40	55
35	10	17	28	40	55
40	10	17	28	40	55
45	9	17	26	38	52
50	9	16	25	36	49
55	8	14	23	33	45
60	7	13	21	30	41
65	7	12	19	27	37
70	6	11	17	25	33
75	5	10	15	22	30
80	5	9	14	20	27
85	4	8	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	70
2	3	12	16%	42
3	3	8	13%	34
4	4	10	6%	15
5	3	15	5%	13
6	4	12	5%	12
7	4	8	4%	10
7	6	12	4%	10
9	4	24	3%	7
9	2	10	3%	7

One Arm Seated Cable Row Standards

Measured in kg

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

Male

Male One Arm Seated Cable Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female One Arm Seated Cable Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	12	25	44	67	94
55	14	27	47	71	99
60	15	30	49	74	103
65	17	32	52	77	106
70	18	34	54	80	110
75	20	35	57	83	113
80	21	37	59	86	116
85	22	39	61	89	119
90	24	41	63	91	122
95	25	42	65	93	125
100	26	44	67	96	128
105	27	45	69	98	130
110	28	47	71	100	133
115	29	48	73	102	135
120	30	49	74	104	137
125	31	51	76	106	139
130	32	52	77	108	142
135	33	53	79	110	144
140	34	55	80	111	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	31	50	74	100
20	20	35	57	84	115
25	20	36	59	86	118
30	20	36	59	86	118
35	20	36	59	86	118
40	20	36	59	86	118
45	19	35	56	82	112
50	18	32	52	77	105
55	17	30	48	71	97
60	15	27	44	65	88
65	14	25	40	59	80
70	12	22	36	53	72
75	11	20	32	47	64
80	10	18	29	42	57
85	9	16	26	38	51
90	8	14	23	34	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	177
2	3	12	11%	126
3	2	12	10%	114
4	4	10	9%	102
5	3	8	7%	78
6	4	12	7%	74
7	2	10	5%	59
8	3	15	3%	36
9	4	8	3%	35
10	4	15	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	31	43
45	7	13	22	33	45
50	8	14	24	35	48
55	9	16	25	37	50
60	10	17	27	38	52
65	10	18	28	40	54
70	11	19	29	42	56
75	12	20	30	43	57
80	13	21	31	44	59
85	13	22	33	46	60
90	14	23	34	47	62
95	15	23	35	48	63
100	15	24	36	49	64
105	16	25	37	50	66
110	17	26	37	51	67
115	17	26	38	52	68
120	18	27	39	53	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	24	34	47
20	10	17	27	39	53
25	10	17	28	40	55
30	10	17	28	40	55
35	10	17	28	40	55
40	10	17	28	40	55
45	9	17	26	38	52
50	9	16	25	36	49
55	8	14	23	33	45
60	7	13	21	30	41
65	7	12	19	27	37
70	6	11	17	25	33
75	5	10	15	22	30
80	5	9	14	20	27
85	4	8	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	70
2	3	12	16%	42
3	3	8	13%	34
4	4	10	6%	15
5	3	15	5%	13
6	4	12	5%	12
7	4	8	4%	10
7	6	12	4%	10
9	4	24	3%	7
9	2	10	3%	7