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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 52 x0.47 85 x0.78 129 x1.17 181 x1.65 239 x2.18
120 59 x0.49 94 x0.78 139 x1.16 193 x1.61 254 x2.11
130 65 x0.5 102 x0.79 149 x1.15 205 x1.58 267 x2.05
140 72 x0.51 110 x0.79 159 x1.13 216 x1.55 280 x2
150 78 x0.52 118 x0.78 168 x1.12 227 x1.51 292 x1.95
160 84 x0.53 125 x0.78 177 x1.1 237 x1.48 303 x1.9
170 90 x0.53 132 x0.78 185 x1.09 247 x1.45 314 x1.85
180 96 x0.53 139 x0.77 193 x1.07 256 x1.42 325 x1.81
190 101 x0.53 146 x0.77 201 x1.06 266 x1.4 335 x1.76
200 107 x0.53 152 x0.76 209 x1.04 274 x1.37 345 x1.73
210 112 x0.53 159 x0.76 216 x1.03 283 x1.35 355 x1.69
220 117 x0.53 165 x0.75 223 x1.02 291 x1.32 364 x1.65
230 122 x0.53 171 x0.74 230 x1 299 x1.3 373 x1.62
240 127 x0.53 177 x0.74 237 x0.99 307 x1.28 381 x1.59
250 132 x0.53 182 x0.73 244 x0.97 314 x1.26 389 x1.56
260 137 x0.53 188 x0.72 250 x0.96 321 x1.24 398 x1.53
270 141 x0.52 193 x0.72 256 x0.95 328 x1.22 405 x1.5
280 146 x0.52 199 x0.71 262 x0.94 335 x1.2 413 x1.48
290 150 x0.52 204 x0.7 268 x0.93 342 x1.18 421 x1.45
300 155 x0.52 209 x0.7 274 x0.91 349 x1.16 428 x1.43
310 159 x0.51 214 x0.69 280 x0.9 355 x1.14 435 x1.4
All 86 131 188 256 330

These male standards were last updated 4 days ago and are based on 575 filtered lifts.

Female Seated Cable Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 27 x0.3 48 x0.53 75 x0.84 110 x1.22 148 x1.65
100 30 x0.29 51 x0.51 80 x0.8 115 x1.15 154 x1.54
110 32 x0.29 54 x0.49 84 x0.76 119 x1.09 160 x1.45
120 34 x0.28 57 x0.47 87 x0.73 124 x1.03 165 x1.37
130 36 x0.28 60 x0.46 91 x0.7 128 x0.98 169 x1.3
140 38 x0.27 62 x0.45 94 x0.67 132 x0.94 174 x1.24
150 40 x0.27 65 x0.43 97 x0.65 135 x0.9 178 x1.19
160 42 x0.26 67 x0.42 100 x0.62 139 x0.87 182 x1.14
170 44 x0.26 69 x0.41 102 x0.6 142 x0.83 185 x1.09
180 46 x0.25 72 x0.4 105 x0.58 145 x0.81 189 x1.05
190 47 x0.25 74 x0.39 108 x0.57 148 x0.78 192 x1.01
200 49 x0.24 76 x0.38 110 x0.55 151 x0.75 196 x0.98
210 51 x0.24 78 x0.37 112 x0.54 153 x0.73 199 x0.95
220 52 x0.24 80 x0.36 115 x0.52 156 x0.71 202 x0.92
230 53 x0.23 81 x0.35 117 x0.51 159 x0.69 204 x0.89
240 55 x0.23 83 x0.35 119 x0.5 161 x0.67 207 x0.86
250 56 x0.22 85 x0.34 121 x0.48 163 x0.65 210 x0.84
260 58 x0.22 86 x0.33 123 x0.47 166 x0.64 212 x0.82
All 38 62 95 134 177

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

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Bench 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + 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