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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 39,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
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 82 x0.74 122 x1.11 170 x1.55 224 x2.03
120 59 x0.49 92 x0.76 134 x1.11 184 x1.53 239 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 x1.11 222 x1.48 283 x1.89
160 88 x0.55 128 x0.8 177 x1.11 234 x1.46 296 x1.85
170 95 x0.56 136 x0.8 187 x1.1 245 x1.44 309 x1.82
180 102 x0.57 144 x0.8 196 x1.09 256 x1.42 321 x1.78
190 109 x0.57 152 x0.8 205 x1.08 267 x1.4 333 x1.75
200 115 x0.58 160 x0.8 214 x1.07 277 x1.38 344 x1.72
210 122 x0.58 167 x0.8 223 x1.06 287 x1.37 355 x1.69
220 128 x0.58 175 x0.79 232 x1.05 296 x1.35 366 x1.66
230 134 x0.58 182 x0.79 240 x1.04 306 x1.33 376 x1.64
240 140 x0.58 189 x0.79 248 x1.03 315 x1.31 386 x1.61
250 146 x0.58 196 x0.78 256 x1.02 324 x1.29 396 x1.58
260 152 x0.58 202 x0.78 263 x1.01 332 x1.28 405 x1.56
270 157 x0.58 209 x0.77 271 x1 340 x1.26 415 x1.54
280 163 x0.58 215 x0.77 278 x0.99 349 x1.24 423 x1.51
290 168 x0.58 221 x0.76 285 x0.98 357 x1.23 432 x1.49
300 174 x0.58 228 x0.76 292 x0.97 364 x1.21 441 x1.47
310 179 x0.58 234 x0.75 299 x0.96 372 x1.2 449 x1.45
All 89 133 189 255 326

These male standards were last updated a month ago and are based on 14,000 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 29 x0.32 50 x0.56 78 x0.87 112 x1.25 151 x1.67
100 33 x0.33 55 x0.55 84 x0.84 119 x1.19 158 x1.58
110 36 x0.33 59 x0.54 89 x0.81 125 x1.14 166 x1.51
120 39 x0.33 63 x0.52 94 x0.78 131 x1.09 172 x1.44
130 42 x0.32 67 x0.51 99 x0.76 137 x1.05 179 x1.37
140 45 x0.32 70 x0.5 103 x0.74 142 x1.01 184 x1.32
150 48 x0.32 74 x0.49 107 x0.71 147 x0.98 190 x1.27
160 51 x0.32 77 x0.48 111 x0.69 151 x0.95 195 x1.22
170 53 x0.31 80 x0.47 115 x0.68 156 x0.92 200 x1.18
180 56 x0.31 83 x0.46 119 x0.66 160 x0.89 205 x1.14
190 58 x0.31 86 x0.45 122 x0.64 164 x0.86 210 x1.1
200 60 x0.3 89 x0.45 126 x0.63 168 x0.84 214 x1.07
210 63 x0.3 92 x0.44 129 x0.61 172 x0.82 218 x1.04
220 65 x0.29 95 x0.43 132 x0.6 175 x0.8 223 x1.01
230 67 x0.29 97 x0.42 135 x0.59 179 x0.78 227 x0.98
240 69 x0.29 100 x0.42 138 x0.57 182 x0.76 230 x0.96
250 71 x0.28 102 x0.41 141 x0.56 186 x0.74 234 x0.94
260 73 x0.28 104 x0.4 144 x0.55 189 x0.73 238 x0.91
All 44 70 104 145 190

These female standards were last updated a month ago and are based on 2,000 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.

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Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare seated cable row versus one of the following exercises:

Lat Pulldown Tricep Pushdown Tricep Rope Pushdown Cable Curl Face Pull Cable Fly Cable Lateral Raise Cable Crunch One Arm Cable Curl Cable Pull Through