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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 16,000 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 x0.76 124 x1.13 172 x1.56 224 x2.04
120 61 x0.51 94 x0.78 136 x1.13 185 x1.54 240 x2
130 68 x0.53 103 x0.79 147 x1.13 198 x1.53 255 x1.96
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 x1.49 282 x1.88
160 90 x0.56 129 x0.81 178 x1.11 234 x1.46 295 x1.85
170 97 x0.57 138 x0.81 188 x1.1 245 x1.44 308 x1.81
180 104 x0.58 146 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
200 117 x0.58 161 x0.8 215 x1.07 276 x1.38 342 x1.71
210 123 x0.59 168 x0.8 223 x1.06 286 x1.36 353 x1.68
220 129 x0.59 176 x0.8 232 x1.05 295 x1.34 363 x1.65
230 135 x0.59 183 x0.79 240 x1.04 304 x1.32 373 x1.62
240 141 x0.59 189 x0.79 247 x1.03 313 x1.3 383 x1.6
250 147 x0.59 196 x0.78 255 x1.02 322 x1.29 393 x1.57
260 153 x0.59 203 x0.78 262 x1.01 330 x1.27 402 x1.55
270 158 x0.59 209 x0.77 270 x1 338 x1.25 411 x1.52
280 164 x0.58 215 x0.77 277 x0.99 346 x1.24 420 x1.5
290 169 x0.58 221 x0.76 284 x0.98 354 x1.22 428 x1.48
300 174 x0.58 227 x0.76 291 x0.97 361 x1.2 436 x1.45
310 179 x0.58 233 x0.75 297 x0.96 369 x1.19 444 x1.43
All 91 135 190 255 326

These male standards were last updated 2 days ago and are based on 6,000 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 30 x0.34 51 x0.57 79 x0.88 112 x1.25 150 x1.67
100 34 x0.34 56 x0.56 84 x0.84 119 x1.19 158 x1.58
110 37 x0.34 60 x0.54 90 x0.81 125 x1.14 165 x1.5
120 40 x0.34 64 x0.53 95 x0.79 131 x1.09 172 x1.43
130 43 x0.33 68 x0.52 99 x0.76 137 x1.05 178 x1.37
140 46 x0.33 71 x0.51 104 x0.74 142 x1.01 184 x1.31
150 49 x0.33 75 x0.5 108 x0.72 147 x0.98 189 x1.26
160 52 x0.32 78 x0.49 112 x0.7 151 x0.95 195 x1.22
170 54 x0.32 81 x0.48 116 x0.68 156 x0.92 200 x1.17
180 57 x0.32 84 x0.47 119 x0.66 160 x0.89 204 x1.14
190 59 x0.31 87 x0.46 123 x0.65 164 x0.86 209 x1.1
200 62 x0.31 90 x0.45 126 x0.63 168 x0.84 213 x1.07
210 64 x0.3 93 x0.44 129 x0.62 172 x0.82 218 x1.04
220 66 x0.3 96 x0.43 132 x0.6 175 x0.8 222 x1.01
230 68 x0.3 98 x0.43 136 x0.59 179 x0.78 226 x0.98
240 70 x0.29 101 x0.42 138 x0.58 182 x0.76 229 x0.96
250 72 x0.29 103 x0.41 141 x0.57 185 x0.74 233 x0.93
260 74 x0.29 106 x0.41 144 x0.55 189 x0.73 237 x0.91
All 45 71 105 145 190

These female standards were last updated 2 days 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 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 Cable Fly Face Pull