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Seated Cable Row Standards (lb)

Seated cable row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our seated cable row standards are based on 31,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 51 x0.46 81 x0.74 122 x1.11 170 x1.55 224 x2.03
120 58 x0.49 91 x0.76 134 x1.11 184 x1.53 240 x2
130 66 x0.51 101 x0.77 145 x1.12 198 x1.52 255 x1.96
140 73 x0.52 110 x0.79 156 x1.12 210 x1.5 270 x1.93
150 81 x0.54 119 x0.79 167 x1.11 223 x1.48 284 x1.89
160 88 x0.55 128 x0.8 177 x1.11 235 x1.47 297 x1.86
170 95 x0.56 136 x0.8 187 x1.1 246 x1.45 310 x1.82
180 102 x0.57 144 x0.8 197 x1.09 257 x1.43 322 x1.79
190 109 x0.57 152 x0.8 206 x1.08 268 x1.41 334 x1.76
200 115 x0.58 160 x0.8 215 x1.07 278 x1.39 345 x1.73
210 122 x0.58 168 x0.8 224 x1.06 288 x1.37 356 x1.7
220 128 x0.58 175 x0.8 232 x1.05 297 x1.35 367 x1.67
230 134 x0.58 182 x0.79 240 x1.05 307 x1.33 378 x1.64
240 140 x0.58 189 x0.79 248 x1.04 316 x1.32 388 x1.62
250 146 x0.58 196 x0.78 256 x1.03 325 x1.3 397 x1.59
260 152 x0.58 203 x0.78 264 x1.02 333 x1.28 407 x1.57
270 157 x0.58 209 x0.78 271 x1.01 342 x1.27 416 x1.54
280 163 x0.58 216 x0.77 279 x1 350 x1.25 425 x1.52
290 169 x0.58 222 x0.77 286 x0.99 358 x1.23 434 x1.5
300 174 x0.58 228 x0.76 293 x0.98 366 x1.22 443 x1.48
310 179 x0.58 234 x0.76 300 x0.97 373 x1.2 451 x1.46
All 89 133 189 256 328

These male standards were last updated 3 days ago and are based on 13,000 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 29 x0.32 49 x0.55 77 x0.86 111 x1.23 149 x1.66
100 32 x0.32 54 x0.54 83 x0.83 118 x1.18 157 x1.57
110 36 x0.33 59 x0.53 88 x0.8 124 x1.13 165 x1.5
120 39 x0.33 63 x0.52 94 x0.78 131 x1.09 171 x1.43
130 42 x0.32 67 x0.51 98 x0.76 136 x1.05 178 x1.37
140 45 x0.32 70 x0.5 103 x0.74 142 x1.01 184 x1.32
150 48 x0.32 74 x0.49 107 x0.72 147 x0.98 190 x1.27
160 51 x0.32 78 x0.48 111 x0.7 152 x0.95 195 x1.22
170 54 x0.32 81 x0.48 115 x0.68 156 x0.92 201 x1.18
180 56 x0.31 84 x0.47 119 x0.66 161 x0.89 206 x1.14
190 59 x0.31 87 x0.46 123 x0.65 165 x0.87 211 x1.11
200 61 x0.31 90 x0.45 126 x0.63 169 x0.84 215 x1.08
210 64 x0.3 93 x0.44 130 x0.62 173 x0.82 220 x1.05
220 66 x0.3 96 x0.44 133 x0.61 177 x0.8 224 x1.02
230 68 x0.3 98 x0.43 136 x0.59 180 x0.78 228 x0.99
240 70 x0.29 101 x0.42 139 x0.58 184 x0.77 232 x0.97
250 72 x0.29 104 x0.41 142 x0.57 187 x0.75 236 x0.94
260 74 x0.29 106 x0.41 145 x0.56 191 x0.73 240 x0.92
All 44 70 104 145 191

These female standards were last updated 3 days ago and are based on 2,000 filtered lifts.

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare seated cable row versus one of the following exercises:

Lat Pulldown Tricep Pushdown Tricep Rope Pushdown Face Pull Cable Fly