One Arm Seated Cable Row

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.

Our community One Arm Seated Cable Row standards are based on 3,000 lifts by Strength Level users
One Arm Seated Cable Row

Male One Arm Seated Cable Row Standards (kg)

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

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

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%

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kg
kg
years old

Female One Arm Seated Cable Row Standards (kg)

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

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

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%

Calculate Your Strength Level

kg
kg
years old

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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.