One Arm Seated Cable Row

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 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 (lb)

Entire Community

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

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%

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lb
lb
years old

Female One Arm Seated Cable Row Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
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.