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 271,785 lifts by Strength Level users
Seated Cable Row

Male Seated Cable Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 89 lb
Novice 133 lb
Intermediate 189 lb
Advanced 254 lb
Elite 325 lb
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

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
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?

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

3x10 21%
3x12 11%
3x8 10%
4x10 7%
4x12 6%

Calculate Your Strength Level

lb
lb
years old

Female Seated Cable Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 44 lb
Novice 70 lb
Intermediate 104 lb
Advanced 145 lb
Elite 190 lb
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

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
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:

3x10 22%
3x12 14%
3x8 10%
4x10 8%
3x15 7%

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.