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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 48,000 lifts by Strength Level users.

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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 x1.54 223 x2.03
120 58 x0.49 91 x0.76 134 x1.11 184 x1.53 240 x2
130 66 x0.51 101 x0.78 145 x1.12 197 x1.52 255 x1.96
140 74 x0.53 110 x0.79 156 x1.12 210 x1.5 269 x1.92
150 81 x0.54 119 x0.79 167 x1.11 223 x1.48 283 x1.89
160 88 x0.55 128 x0.8 177 x1.11 234 x1.47 297 x1.85
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 x1.08 278 x1.39 345 x1.73
210 122 x0.58 168 x0.8 224 x1.07 288 x1.37 356 x1.7
220 128 x0.58 175 x0.8 232 x1.06 297 x1.35 367 x1.67
230 134 x0.58 182 x0.79 241 x1.05 307 x1.33 378 x1.64
240 140 x0.59 190 x0.79 249 x1.04 316 x1.32 388 x1.62
250 146 x0.59 196 x0.79 257 x1.03 325 x1.3 398 x1.59
260 152 x0.59 203 x0.78 264 x1.02 334 x1.28 407 x1.57
270 158 x0.59 210 x0.78 272 x1.01 342 x1.27 416 x1.54
280 164 x0.58 216 x0.77 279 x1 350 x1.25 425 x1.52
290 169 x0.58 223 x0.77 286 x0.99 358 x1.24 434 x1.5
300 174 x0.58 229 x0.76 293 x0.98 366 x1.22 443 x1.48
310 180 x0.58 235 x0.76 300 x0.97 374 x1.21 451 x1.46
All 89 133 189 255 327

These male standards were last updated 4 days ago and are based on 19,000 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 29 x0.32 49 x0.55 77 x0.85 110 x1.22 147 x1.64
100 32 x0.32 54 x0.54 82 x0.82 117 x1.17 156 x1.56
110 36 x0.32 58 x0.53 88 x0.8 123 x1.12 163 x1.48
120 39 x0.33 62 x0.52 93 x0.78 130 x1.08 170 x1.42
130 42 x0.32 67 x0.51 98 x0.75 135 x1.04 177 x1.36
140 45 x0.32 70 x0.5 103 x0.73 141 x1.01 183 x1.31
150 48 x0.32 74 x0.49 107 x0.71 146 x0.97 189 x1.26
160 51 x0.32 77 x0.48 111 x0.69 151 x0.94 194 x1.21
170 54 x0.32 81 x0.48 115 x0.68 155 x0.91 200 x1.17
180 56 x0.31 84 x0.47 119 x0.66 160 x0.89 205 x1.14
190 59 x0.31 87 x0.46 123 x0.65 164 x0.86 210 x1.1
200 61 x0.31 90 x0.45 126 x0.63 168 x0.84 214 x1.07
210 64 x0.3 93 x0.44 130 x0.62 172 x0.82 219 x1.04
220 66 x0.3 96 x0.44 133 x0.6 176 x0.8 223 x1.01
230 69 x0.3 99 x0.43 136 x0.59 180 x0.78 227 x0.99
240 71 x0.29 101 x0.42 139 x0.58 183 x0.76 231 x0.96
250 73 x0.29 104 x0.42 142 x0.57 187 x0.75 235 x0.94
260 75 x0.29 106 x0.41 145 x0.56 190 x0.73 239 x0.92
All 44 70 104 144 189

These female standards were last updated 4 days ago and are based on 3,000 filtered lifts.

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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.

More Exercises

Barbell

Bench Press 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Cable Fly Face Pull Cable Curl Cable Lateral Raise Cable Crunch Cable Pull Through One Arm Cable Curl