Track your workouts and compare with your friends and other lifters

Start tracking Learn more

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 9,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 53 x0.48 84 x0.76 123 x1.11 169 x1.54 220 x2
120 61 x0.51 93 x0.78 134 x1.12 183 x1.52 236 x1.97
130 69 x0.53 103 x0.79 146 x1.12 196 x1.51 251 x1.93
140 76 x0.55 112 x0.8 157 x1.12 209 x1.49 265 x1.9
150 84 x0.56 121 x0.81 167 x1.11 221 x1.47 279 x1.86
160 91 x0.57 130 x0.81 177 x1.11 233 x1.45 292 x1.83
170 98 x0.58 138 x0.81 187 x1.1 244 x1.43 305 x1.79
180 105 x0.58 146 x0.81 197 x1.09 255 x1.41 317 x1.76
190 112 x0.59 154 x0.81 206 x1.08 265 x1.39 328 x1.73
200 118 x0.59 162 x0.81 215 x1.07 275 x1.38 340 x1.7
210 125 x0.59 169 x0.81 223 x1.06 285 x1.36 351 x1.67
220 131 x0.6 177 x0.8 232 x1.05 294 x1.34 361 x1.64
230 137 x0.6 184 x0.8 240 x1.04 304 x1.32 371 x1.61
240 143 x0.6 191 x0.8 248 x1.03 313 x1.3 381 x1.59
250 149 x0.6 198 x0.79 256 x1.02 321 x1.29 391 x1.56
260 155 x0.6 204 x0.79 263 x1.01 330 x1.27 400 x1.54
270 161 x0.6 211 x0.78 271 x1 338 x1.25 409 x1.52
280 166 x0.59 217 x0.78 278 x0.99 346 x1.24 418 x1.49
290 172 x0.59 224 x0.77 285 x0.98 354 x1.22 427 x1.47
300 177 x0.59 230 x0.77 292 x0.97 362 x1.21 435 x1.45
310 182 x0.59 236 x0.76 299 x0.96 369 x1.19 443 x1.43
All 92 135 190 254 324

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

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.34 52 x0.58 80 x0.89 113 x1.26 151 x1.68
100 35 x0.35 57 x0.57 86 x0.86 121 x1.21 159 x1.59
110 38 x0.35 61 x0.56 91 x0.83 127 x1.15 167 x1.52
120 42 x0.35 66 x0.55 96 x0.8 133 x1.11 174 x1.45
130 45 x0.35 70 x0.54 101 x0.78 139 x1.07 180 x1.39
140 48 x0.34 74 x0.53 106 x0.76 144 x1.03 186 x1.33
150 51 x0.34 77 x0.51 110 x0.74 150 x1 192 x1.28
160 54 x0.34 81 x0.5 115 x0.72 154 x0.97 198 x1.24
170 57 x0.33 84 x0.49 119 x0.7 159 x0.94 203 x1.2
180 59 x0.33 87 x0.49 123 x0.68 164 x0.91 208 x1.16
190 62 x0.33 91 x0.48 126 x0.66 168 x0.88 213 x1.12
200 65 x0.32 94 x0.47 130 x0.65 172 x0.86 218 x1.09
210 67 x0.32 97 x0.46 133 x0.63 176 x0.84 222 x1.06
220 69 x0.32 99 x0.45 137 x0.62 180 x0.82 226 x1.03
230 72 x0.31 102 x0.44 140 x0.61 183 x0.8 231 x1
240 74 x0.31 105 x0.44 143 x0.6 187 x0.78 235 x0.98
250 76 x0.3 107 x0.43 146 x0.58 191 x0.76 239 x0.95
260 78 x0.3 110 x0.42 149 x0.57 194 x0.75 242 x0.93
All 47 73 108 149 194

These female standards were last updated 19 hours ago and are based on 785 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 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare seated cable row versus one of the following exercises:

Lat Pulldown Tricep Pushdown Tricep Rope Pushdown Cable Fly Face Pull