One Arm Seated Cable Row Standards (lb)

The average One Arm Seated Cable Row is 128 lb for men and 71 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our One Arm Seated Cable Row strength standards are based on 51,491 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male One Arm Seated Cable Row Standards (lb)

Weight

Strength Level	Weight
Beginner	47 lb
Novice	82 lb
Intermediate	128 lb
Advanced	186 lb
Elite	250 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.10x
Elite	1.45x

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 128 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 47 lb (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
110	26	51	87	133	186
120	30	57	95	142	196
130	34	63	102	151	207
140	38	68	109	159	216
150	42	73	116	167	226
160	46	78	122	175	235
170	50	83	128	182	243
180	53	88	134	189	251
190	57	93	140	196	259
200	60	97	145	203	266
210	64	102	151	209	274
220	67	106	156	215	281
230	71	110	161	221	287
240	74	114	166	227	294
250	77	118	170	232	300
260	80	122	175	238	306
270	83	126	180	243	312
280	86	130	184	248	318
290	89	133	188	253	324
300	92	137	193	258	330
310	95	140	197	263	335

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	158	213
20	46	80	125	181	244
25	47	82	128	186	250
30	47	82	128	186	250
35	47	82	128	186	250
40	47	82	128	186	250
45	44	77	122	176	237
50	41	72	114	164	222
55	38	67	105	152	205
60	35	61	96	139	187
65	32	55	87	125	169
70	28	50	78	113	152
75	26	45	70	101	136
80	23	40	63	91	122
85	20	36	56	81	109
90	18	32	50	73	98

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

Female

Female One Arm Seated Cable Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	25 lb
Novice	44 lb
Intermediate	71 lb
Advanced	103 lb
Elite	140 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	1.00x

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 71 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 25 lb (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
90	15	29	51	77	108
100	17	33	55	83	115
110	19	36	59	88	120
120	21	39	63	92	126
130	23	42	66	96	131
140	25	44	70	101	135
150	27	47	73	104	140
160	29	49	76	108	144
170	31	52	79	112	148
180	33	54	82	115	152
190	35	56	84	118	156
200	36	58	87	121	159
210	38	60	90	124	163
220	40	62	92	127	166
230	41	64	94	130	169
240	43	66	97	133	172
250	44	68	99	135	175
260	46	70	101	138	178

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	60	88	119
20	24	43	69	100	136
25	25	44	71	103	140
30	25	44	71	103	140
35	25	44	71	103	140
40	25	44	71	103	140
45	23	42	67	98	132
50	22	39	62	91	124
55	20	36	58	84	114
60	18	33	53	77	104
65	17	30	48	70	94
70	15	27	43	63	85
75	14	24	38	56	76
80	12	22	34	50	68
85	11	19	31	45	61
90	10	17	28	40	55

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the One Arm Seated Cable Row strength standards

Strength Level analysed 7,562 qualifying results from 51,491 community lifts to produce our One Arm Seated Cable Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	51,491
Qualifying results	7,562
Male results	6,342
Female results	1,220
Data start	23 October 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	51	87	133	186
120	30	57	95	142	196
130	34	63	102	151	207
140	38	68	109	159	216
150	42	73	116	167	226
160	46	78	122	175	235
170	50	83	128	182	243
180	53	88	134	189	251
190	57	93	140	196	259
200	60	97	145	203	266
210	64	102	151	209	274
220	67	106	156	215	281
230	71	110	161	221	287
240	74	114	166	227	294
250	77	118	170	232	300
260	80	122	175	238	306
270	83	126	180	243	312
280	86	130	184	248	318
290	89	133	188	253	324
300	92	137	193	258	330
310	95	140	197	263	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	158	213
20	46	80	125	181	244
25	47	82	128	186	250
30	47	82	128	186	250
35	47	82	128	186	250
40	47	82	128	186	250
45	44	77	122	176	237
50	41	72	114	164	222
55	38	67	105	152	205
60	35	61	96	139	187
65	32	55	87	125	169
70	28	50	78	113	152
75	26	45	70	101	136
80	23	40	63	91	122
85	20	36	56	81	109
90	18	32	50	73	98

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
90	15	29	51	77	108
100	17	33	55	83	115
110	19	36	59	88	120
120	21	39	63	92	126
130	23	42	66	96	131
140	25	44	70	101	135
150	27	47	73	104	140
160	29	49	76	108	144
170	31	52	79	112	148
180	33	54	82	115	152
190	35	56	84	118	156
200	36	58	87	121	159
210	38	60	90	124	163
220	40	62	92	127	166
230	41	64	94	130	169
240	43	66	97	133	172
250	44	68	99	135	175
260	46	70	101	138	178

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	60	88	119
20	24	43	69	100	136
25	25	44	71	103	140
30	25	44	71	103	140
35	25	44	71	103	140
40	25	44	71	103	140
45	23	42	67	98	132
50	22	39	62	91	124
55	20	36	58	84	114
60	18	33	53	77	104
65	17	30	48	70	94
70	15	27	43	63	85
75	14	24	38	56	76
80	12	22	34	50	68
85	11	19	31	45	61
90	10	17	28	40	55

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
110	26	51	87	133	186
120	30	57	95	142	196
130	34	63	102	151	207
140	38	68	109	159	216
150	42	73	116	167	226
160	46	78	122	175	235
170	50	83	128	182	243
180	53	88	134	189	251
190	57	93	140	196	259
200	60	97	145	203	266
210	64	102	151	209	274
220	67	106	156	215	281
230	71	110	161	221	287
240	74	114	166	227	294
250	77	118	170	232	300
260	80	122	175	238	306
270	83	126	180	243	312
280	86	130	184	248	318
290	89	133	188	253	324
300	92	137	193	258	330
310	95	140	197	263	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	158	213
20	46	80	125	181	244
25	47	82	128	186	250
30	47	82	128	186	250
35	47	82	128	186	250
40	47	82	128	186	250
45	44	77	122	176	237
50	41	72	114	164	222
55	38	67	105	152	205
60	35	61	96	139	187
65	32	55	87	125	169
70	28	50	78	113	152
75	26	45	70	101	136
80	23	40	63	91	122
85	20	36	56	81	109
90	18	32	50	73	98

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
90	15	29	51	77	108
100	17	33	55	83	115
110	19	36	59	88	120
120	21	39	63	92	126
130	23	42	66	96	131
140	25	44	70	101	135
150	27	47	73	104	140
160	29	49	76	108	144
170	31	52	79	112	148
180	33	54	82	115	152
190	35	56	84	118	156
200	36	58	87	121	159
210	38	60	90	124	163
220	40	62	92	127	166
230	41	64	94	130	169
240	43	66	97	133	172
250	44	68	99	135	175
260	46	70	101	138	178

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	60	88	119
20	24	43	69	100	136
25	25	44	71	103	140
30	25	44	71	103	140
35	25	44	71	103	140
40	25	44	71	103	140
45	23	42	67	98	132
50	22	39	62	91	124
55	20	36	58	84	114
60	18	33	53	77	104
65	17	30	48	70	94
70	15	27	43	63	85
75	14	24	38	56	76
80	12	22	34	50	68
85	11	19	31	45	61
90	10	17	28	40	55

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 (lb)

Male

Male One Arm Seated Cable Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female One Arm Seated Cable Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the One Arm Seated Cable Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	51	87	133	186
120	30	57	95	142	196
130	34	63	102	151	207
140	38	68	109	159	216
150	42	73	116	167	226
160	46	78	122	175	235
170	50	83	128	182	243
180	53	88	134	189	251
190	57	93	140	196	259
200	60	97	145	203	266
210	64	102	151	209	274
220	67	106	156	215	281
230	71	110	161	221	287
240	74	114	166	227	294
250	77	118	170	232	300
260	80	122	175	238	306
270	83	126	180	243	312
280	86	130	184	248	318
290	89	133	188	253	324
300	92	137	193	258	330
310	95	140	197	263	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	158	213
20	46	80	125	181	244
25	47	82	128	186	250
30	47	82	128	186	250
35	47	82	128	186	250
40	47	82	128	186	250
45	44	77	122	176	237
50	41	72	114	164	222
55	38	67	105	152	205
60	35	61	96	139	187
65	32	55	87	125	169
70	28	50	78	113	152
75	26	45	70	101	136
80	23	40	63	91	122
85	20	36	56	81	109
90	18	32	50	73	98

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
90	15	29	51	77	108
100	17	33	55	83	115
110	19	36	59	88	120
120	21	39	63	92	126
130	23	42	66	96	131
140	25	44	70	101	135
150	27	47	73	104	140
160	29	49	76	108	144
170	31	52	79	112	148
180	33	54	82	115	152
190	35	56	84	118	156
200	36	58	87	121	159
210	38	60	90	124	163
220	40	62	92	127	166
230	41	64	94	130	169
240	43	66	97	133	172
250	44	68	99	135	175
260	46	70	101	138	178

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	60	88	119
20	24	43	69	100	136
25	25	44	71	103	140
30	25	44	71	103	140
35	25	44	71	103	140
40	25	44	71	103	140
45	23	42	67	98	132
50	22	39	62	91	124
55	20	36	58	84	114
60	18	33	53	77	104
65	17	30	48	70	94
70	15	27	43	63	85
75	14	24	38	56	76
80	12	22	34	50	68
85	11	19	31	45	61
90	10	17	28	40	55

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