Seated Cable Row

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.

Our community Seated Cable Row standards are based on 413,726 lifts by Strength Level users
Seated Cable Row

Male Seated Cable Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner89 lb
Novice133 lb
Intermediate189 lb
Advanced254 lb
Elite325 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite2.00x

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

BWBeg.Nov.Int.Adv.Elite
1105283123171224
1205992135185240
13067102146198255
14074111157211269
15082120167223283
16089128177234296
17096136187245309
180102144196256321
190109152205267332
200115160214277343
210122167223286354
220128175231296365
230134182239305375
240140188247314385
250146195255322394
260151202262331404
270157208270339413
280162214277347422
290168221284355430
300173227291363439
310178233297370447
AgeBeg.Nov.Int.Adv.Elite
1576114161216277
2087130184247317
2589133189254325
3089133189254325
3589133189254325
4089133189254325
4585127179241308
5080119168226289
5574110156209268
6067100142191244
656191128172221
705581115155198
754973103138177
80446592124158
85395882111142
90355374100128

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

These are the most popular Seated Cable Row workouts done by male lifters:

3x10 20%
3x12 13%
3x8 10%
4x10 8%
4x12 6%

Calculate Your Strength Level

lb
lb
years old

Female Seated Cable Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner44 lb
Novice70 lb
Intermediate104 lb
Advanced145 lb
Elite190 lb
Strength LevelBodyweight Ratio
Beginner0.30x
Novice0.50x
Intermediate0.75x
Advanced1.00x
Elite1.35x

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

BWBeg.Nov.Int.Adv.Elite
90295078111149
100335483118157
110365989125165
120396394131171
130426798136178
1404570103141184
1504874107146190
1605177111151195
1705381115156200
1805684119160205
1905887122164210
2006190126168214
2106392129172219
2206595132176223
2306898136179227
24070100139183231
25072103141186234
26074105144189238
AgeBeg.Nov.Int.Adv.Elite
15376089124162
204368102141186
254470104145190
304470104145190
354470104145190
404470104145190
45426799138181
50396393129170
55365886120157
60335378109143
6530487199129
7027436488116
7524385779104
802134517193
851931466383
901728415775

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:

3x10 23%
3x12 14%
3x8 11%
4x10 9%
3x15 6%

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.