These are the most popular Seated Cable Row workouts done by male lifters:
Seated Cable Row Standards
Measured in lb
Seated Cable Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Seated Cable Row Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 89 lb |
Novice | 133 lb |
Intermediate | 189 lb |
Advanced | 254 lb |
Elite | 325 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 2.00x |
How much should I be able to Seated Cable Row? (lb)
What is the average Seated Cable Row? The average Seated Cable Row weight for a male lifter is 189 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Seated Cable Row? Male beginners should aim to lift 89 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 52 | 83 | 123 | 171 | 224 |
120 | 59 | 92 | 135 | 185 | 240 |
130 | 67 | 102 | 146 | 198 | 255 |
140 | 74 | 111 | 157 | 211 | 269 |
150 | 82 | 120 | 167 | 223 | 283 |
160 | 89 | 128 | 177 | 234 | 296 |
170 | 96 | 136 | 187 | 245 | 309 |
180 | 102 | 144 | 196 | 256 | 321 |
190 | 109 | 152 | 205 | 267 | 332 |
200 | 115 | 160 | 214 | 277 | 343 |
210 | 122 | 167 | 223 | 286 | 354 |
220 | 128 | 175 | 231 | 296 | 365 |
230 | 134 | 182 | 239 | 305 | 375 |
240 | 140 | 188 | 247 | 314 | 385 |
250 | 146 | 195 | 255 | 322 | 394 |
260 | 151 | 202 | 262 | 331 | 404 |
270 | 157 | 208 | 270 | 339 | 413 |
280 | 162 | 214 | 277 | 347 | 422 |
290 | 168 | 221 | 284 | 355 | 430 |
300 | 173 | 227 | 291 | 363 | 439 |
310 | 178 | 233 | 297 | 370 | 447 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 76 | 114 | 161 | 216 | 277 |
20 | 87 | 130 | 184 | 247 | 317 |
25 | 89 | 133 | 189 | 254 | 325 |
30 | 89 | 133 | 189 | 254 | 325 |
35 | 89 | 133 | 189 | 254 | 325 |
40 | 89 | 133 | 189 | 254 | 325 |
45 | 85 | 127 | 179 | 241 | 308 |
50 | 80 | 119 | 168 | 226 | 289 |
55 | 74 | 110 | 156 | 209 | 268 |
60 | 67 | 100 | 142 | 191 | 244 |
65 | 61 | 91 | 128 | 172 | 221 |
70 | 55 | 81 | 115 | 155 | 198 |
75 | 49 | 73 | 103 | 138 | 177 |
80 | 44 | 65 | 92 | 124 | 158 |
85 | 39 | 58 | 82 | 111 | 142 |
90 | 35 | 53 | 74 | 100 | 128 |
How many sets and reps of Seated Cable Row should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 20% | 3503 |
2 | 3 | 12 | 13% | 2256 |
3 | 3 | 8 | 10% | 1677 |
4 | 4 | 10 | 8% | 1409 |
5 | 4 | 12 | 6% | 994 |
6 | 4 | 8 | 5% | 792 |
7 | 3 | 15 | 4% | 686 |
8 | 2 | 10 | 4% | 678 |
9 | 5 | 10 | 3% | 536 |
10 | 5 | 5 | 2% | 387 |
Calculate Your Strength Level
Female
Female Seated Cable Row Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 44 lb |
Novice | 70 lb |
Intermediate | 104 lb |
Advanced | 145 lb |
Elite | 190 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.30x |
Novice | 0.50x |
Intermediate | 0.75x |
Advanced | 1.00x |
Elite | 1.35x |
How much should I be able to Seated Cable Row? (lb)
What is the average Seated Cable Row? The average Seated Cable Row weight for a female lifter is 104 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Seated Cable Row? Female beginners should aim to lift 44 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 29 | 50 | 78 | 111 | 149 |
100 | 33 | 54 | 83 | 118 | 157 |
110 | 36 | 59 | 89 | 125 | 165 |
120 | 39 | 63 | 94 | 131 | 171 |
130 | 42 | 67 | 98 | 136 | 178 |
140 | 45 | 70 | 103 | 141 | 184 |
150 | 48 | 74 | 107 | 146 | 190 |
160 | 51 | 77 | 111 | 151 | 195 |
170 | 53 | 81 | 115 | 156 | 200 |
180 | 56 | 84 | 119 | 160 | 205 |
190 | 58 | 87 | 122 | 164 | 210 |
200 | 61 | 90 | 126 | 168 | 214 |
210 | 63 | 92 | 129 | 172 | 219 |
220 | 65 | 95 | 132 | 176 | 223 |
230 | 68 | 98 | 136 | 179 | 227 |
240 | 70 | 100 | 139 | 183 | 231 |
250 | 72 | 103 | 141 | 186 | 234 |
260 | 74 | 105 | 144 | 189 | 238 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 37 | 60 | 89 | 124 | 162 |
20 | 43 | 68 | 102 | 141 | 186 |
25 | 44 | 70 | 104 | 145 | 190 |
30 | 44 | 70 | 104 | 145 | 190 |
35 | 44 | 70 | 104 | 145 | 190 |
40 | 44 | 70 | 104 | 145 | 190 |
45 | 42 | 67 | 99 | 138 | 181 |
50 | 39 | 63 | 93 | 129 | 170 |
55 | 36 | 58 | 86 | 120 | 157 |
60 | 33 | 53 | 78 | 109 | 143 |
65 | 30 | 48 | 71 | 99 | 129 |
70 | 27 | 43 | 64 | 88 | 116 |
75 | 24 | 38 | 57 | 79 | 104 |
80 | 21 | 34 | 51 | 71 | 93 |
85 | 19 | 31 | 46 | 63 | 83 |
90 | 17 | 28 | 41 | 57 | 75 |
How many sets and reps of Seated Cable Row should I do?
These are the most popular Seated Cable Row workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 23% | 975 |
2 | 3 | 12 | 14% | 578 |
3 | 3 | 8 | 11% | 445 |
4 | 4 | 10 | 9% | 382 |
5 | 3 | 15 | 6% | 261 |
6 | 4 | 12 | 5% | 226 |
7 | 4 | 8 | 5% | 194 |
8 | 5 | 10 | 3% | 112 |
9 | 2 | 10 | 2% | 99 |
10 | 2 | 12 | 2% | 97 |
Calculate Your Strength Level
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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. |
More Exercises
Other Languages
- Seated Cable Row (EN)
- Rudern sitzend am Kabelzug (DE)
- Remo en polea sentado (ES)
- Rowing assis à la poulie (FR)
- Przyciąganie linki wyciągu dolnego siedząc (PL)
- Pulley (IT)
- Remada sentada na polia (PT)