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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 23,000 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 53 x0.48 84 x0.77 124 x1.13 172 x1.57 225 x2.05
120 61 x0.51 94 x0.78 136 x1.13 186 x1.55 241 x2.01
130 68 x0.53 103 x0.79 147 x1.13 199 x1.53 255 x1.97
140 76 x0.54 112 x0.8 158 x1.13 211 x1.51 269 x1.92
150 83 x0.55 121 x0.81 168 x1.12 223 x1.49 283 x1.89
160 90 x0.56 129 x0.81 178 x1.11 234 x1.47 296 x1.85
170 97 x0.57 137 x0.81 187 x1.1 245 x1.44 308 x1.81
180 103 x0.57 145 x0.81 197 x1.09 256 x1.42 320 x1.78
190 110 x0.58 153 x0.81 206 x1.08 266 x1.4 331 x1.74
200 116 x0.58 160 x0.8 214 x1.07 276 x1.38 342 x1.71
210 123 x0.58 168 x0.8 223 x1.06 286 x1.36 353 x1.68
220 129 x0.58 175 x0.79 231 x1.05 295 x1.34 363 x1.65
230 135 x0.59 182 x0.79 239 x1.04 304 x1.32 373 x1.62
240 140 x0.58 189 x0.79 247 x1.03 312 x1.3 383 x1.59
250 146 x0.58 195 x0.78 254 x1.02 321 x1.28 392 x1.57
260 152 x0.58 202 x0.78 261 x1.01 329 x1.27 401 x1.54
270 157 x0.58 208 x0.77 269 x0.99 337 x1.25 410 x1.52
280 162 x0.58 214 x0.76 276 x0.98 345 x1.23 419 x1.49
290 168 x0.58 220 x0.76 282 x0.97 353 x1.22 427 x1.47
300 173 x0.58 226 x0.75 289 x0.96 360 x1.2 435 x1.45
310 178 x0.57 232 x0.75 296 x0.95 367 x1.19 443 x1.43
All 91 135 190 255 326

These male standards were last updated a month ago and are based on 7,000 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.34 52 x0.57 79 x0.88 113 x1.25 150 x1.67
100 34 x0.34 56 x0.56 85 x0.85 119 x1.19 158 x1.58
110 37 x0.34 60 x0.55 90 x0.82 125 x1.14 165 x1.5
120 40 x0.34 64 x0.53 95 x0.79 131 x1.09 171 x1.43
130 43 x0.33 68 x0.52 99 x0.76 136 x1.05 177 x1.37
140 46 x0.33 71 x0.51 103 x0.74 141 x1.01 183 x1.31
150 49 x0.33 75 x0.5 108 x0.72 146 x0.97 189 x1.26
160 52 x0.32 78 x0.49 111 x0.7 151 x0.94 194 x1.21
170 54 x0.32 81 x0.48 115 x0.68 155 x0.91 199 x1.17
180 57 x0.31 84 x0.47 119 x0.66 159 x0.88 203 x1.13
190 59 x0.31 87 x0.46 122 x0.64 163 x0.86 208 x1.09
200 61 x0.31 90 x0.45 125 x0.63 167 x0.83 212 x1.06
210 64 x0.3 92 x0.44 129 x0.61 171 x0.81 216 x1.03
220 66 x0.3 95 x0.43 132 x0.6 174 x0.79 220 x1
230 68 x0.29 98 x0.42 135 x0.58 177 x0.77 224 x0.97
240 70 x0.29 100 x0.42 137 x0.57 181 x0.75 228 x0.95
250 72 x0.29 102 x0.41 140 x0.56 184 x0.74 231 x0.92
260 74 x0.28 105 x0.4 143 x0.55 187 x0.72 235 x0.9
All 45 71 105 145 190

These female standards were last updated a month ago and are based on 1,000 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.

More Exercises

Barbell

Bench Press 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare seated cable row versus one of the following exercises:

Lat Pulldown Tricep Pushdown Tricep Rope Pushdown Face Pull Cable Fly