Seated Cable Row Standards (kg)

The average Seated Cable Row is 84 kg for men and 48 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Seated Cable Row strength standards are based on 711,455 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Seated Cable Row Standards (kg)

Weight

Strength Level	Weight
Beginner	41 kg
Novice	60 kg
Intermediate	84 kg
Advanced	112 kg
Elite	142 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Seated Cable Row? (kg)

What is the average Seated Cable Row? The average Seated Cable Row weight for a male lifter is 84 kg (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 41 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	57	78	101
55	30	44	63	84	108
60	33	49	68	90	115
65	37	53	73	96	122
70	40	57	78	102	128
75	44	61	83	107	134
80	47	65	87	112	140
85	50	69	91	117	145
90	53	72	96	122	150
95	56	76	100	127	155
100	59	79	104	131	160
105	62	83	107	135	165
110	65	86	111	139	170
115	68	89	115	143	174
120	70	92	118	147	178
125	73	95	122	151	182
130	76	98	125	155	186
135	78	101	128	158	190
140	81	104	131	162	194

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	52	72	95	121
20	40	59	82	109	138
25	41	60	84	112	142
30	41	60	84	112	142
35	41	60	84	112	142
40	41	60	84	112	142
45	39	57	80	106	134
50	37	54	75	99	126
55	34	49	69	91	116
60	31	45	63	83	106
65	28	41	57	75	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	55	69
85	18	26	37	49	62
90	16	24	33	44	56

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 20%

3x12 13%

3x8 10%

4x10 8%

4x12 6%

4x8 5%

3x15 4%

2x10 4%

5x10 3%

5x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	3503
2	3	12	13%	2256
3	3	8	10%	1677
4	4	10	8%	1409
5	4	12	6%	994
6	4	8	5%	792
7	3	15	4%	686
8	2	10	4%	678
9	5	10	3%	536
10	5	5	2%	387

Female

Female Seated Cable Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 kg
Novice	33 kg
Intermediate	48 kg
Advanced	65 kg
Elite	84 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.50x
Intermediate	0.75x
Advanced	1.00x
Elite	1.30x

How much should I be able to Seated Cable Row? (kg)

What is the average Seated Cable Row? The average Seated Cable Row weight for a female lifter is 48 kg (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 22 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	23	35	50	66
45	16	26	38	53	69
50	18	28	41	56	73
55	19	30	43	59	76
60	21	32	45	62	79
65	22	34	48	64	82
70	24	35	50	66	85
75	25	37	51	69	87
80	26	38	53	71	89
85	28	40	55	73	92
90	29	41	57	75	94
95	30	43	58	76	96
100	31	44	60	78	98
105	32	45	61	80	100
110	33	47	63	82	102
115	34	48	64	83	103
120	35	49	66	85	105

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	28	41	55	71
20	21	32	46	63	82
25	22	33	48	65	84
30	22	33	48	65	84
35	22	33	48	65	84
40	22	33	48	65	84
45	20	31	45	61	79
50	19	29	42	57	74
55	18	27	39	53	69
60	16	25	35	48	63
65	15	22	32	44	57
70	13	20	29	39	51
75	12	18	26	35	46
80	11	16	23	32	41
85	9	14	21	28	37
90	8	13	19	25	33

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 23%

3x12 14%

3x8 11%

4x10 9%

3x15 6%

4x12 5%

4x8 5%

5x10 3%

2x10 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	975
2	3	12	14%	578
3	3	8	11%	445
4	4	10	9%	382
5	3	15	6%	261
6	4	12	5%	226
7	4	8	5%	194
8	5	10	3%	112
9	2	10	2%	99
10	2	12	2%	97

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Seated Cable Row strength standards

Strength Level analysed 210,395 qualifying results from 711,455 community lifts to produce our Seated Cable Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	711,455
Qualifying results	210,395
Male results	177,068
Female results	33,327
Data start	2 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	57	78	101
55	30	44	63	84	108
60	33	49	68	90	115
65	37	53	73	96	122
70	40	57	78	102	128
75	44	61	83	107	134
80	47	65	87	112	140
85	50	69	91	117	145
90	53	72	96	122	150
95	56	76	100	127	155
100	59	79	104	131	160
105	62	83	107	135	165
110	65	86	111	139	170
115	68	89	115	143	174
120	70	92	118	147	178
125	73	95	122	151	182
130	76	98	125	155	186
135	78	101	128	158	190
140	81	104	131	162	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	52	72	95	121
20	40	59	82	109	138
25	41	60	84	112	142
30	41	60	84	112	142
35	41	60	84	112	142
40	41	60	84	112	142
45	39	57	80	106	134
50	37	54	75	99	126
55	34	49	69	91	116
60	31	45	63	83	106
65	28	41	57	75	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	55	69
85	18	26	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	23	35	50	66
45	16	26	38	53	69
50	18	28	41	56	73
55	19	30	43	59	76
60	21	32	45	62	79
65	22	34	48	64	82
70	24	35	50	66	85
75	25	37	51	69	87
80	26	38	53	71	89
85	28	40	55	73	92
90	29	41	57	75	94
95	30	43	58	76	96
100	31	44	60	78	98
105	32	45	61	80	100
110	33	47	63	82	102
115	34	48	64	83	103
120	35	49	66	85	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	28	41	55	71
20	21	32	46	63	82
25	22	33	48	65	84
30	22	33	48	65	84
35	22	33	48	65	84
40	22	33	48	65	84
45	20	31	45	61	79
50	19	29	42	57	74
55	18	27	39	53	69
60	16	25	35	48	63
65	15	22	32	44	57
70	13	20	29	39	51
75	12	18	26	35	46
80	11	16	23	32	41
85	9	14	21	28	37
90	8	13	19	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	975
2	3	12	14%	578
3	3	8	11%	445
4	4	10	9%	382
5	3	15	6%	261
6	4	12	5%	226
7	4	8	5%	194
8	5	10	3%	112
9	2	10	2%	99
10	2	12	2%	97

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	57	78	101
55	30	44	63	84	108
60	33	49	68	90	115
65	37	53	73	96	122
70	40	57	78	102	128
75	44	61	83	107	134
80	47	65	87	112	140
85	50	69	91	117	145
90	53	72	96	122	150
95	56	76	100	127	155
100	59	79	104	131	160
105	62	83	107	135	165
110	65	86	111	139	170
115	68	89	115	143	174
120	70	92	118	147	178
125	73	95	122	151	182
130	76	98	125	155	186
135	78	101	128	158	190
140	81	104	131	162	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	52	72	95	121
20	40	59	82	109	138
25	41	60	84	112	142
30	41	60	84	112	142
35	41	60	84	112	142
40	41	60	84	112	142
45	39	57	80	106	134
50	37	54	75	99	126
55	34	49	69	91	116
60	31	45	63	83	106
65	28	41	57	75	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	55	69
85	18	26	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	23	35	50	66
45	16	26	38	53	69
50	18	28	41	56	73
55	19	30	43	59	76
60	21	32	45	62	79
65	22	34	48	64	82
70	24	35	50	66	85
75	25	37	51	69	87
80	26	38	53	71	89
85	28	40	55	73	92
90	29	41	57	75	94
95	30	43	58	76	96
100	31	44	60	78	98
105	32	45	61	80	100
110	33	47	63	82	102
115	34	48	64	83	103
120	35	49	66	85	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	28	41	55	71
20	21	32	46	63	82
25	22	33	48	65	84
30	22	33	48	65	84
35	22	33	48	65	84
40	22	33	48	65	84
45	20	31	45	61	79
50	19	29	42	57	74
55	18	27	39	53	69
60	16	25	35	48	63
65	15	22	32	44	57
70	13	20	29	39	51
75	12	18	26	35	46
80	11	16	23	32	41
85	9	14	21	28	37
90	8	13	19	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	975
2	3	12	14%	578
3	3	8	11%	445
4	4	10	9%	382
5	3	15	6%	261
6	4	12	5%	226
7	4	8	5%	194
8	5	10	3%	112
9	2	10	2%	99
10	2	12	2%	97

Seated Cable Row Standards (kg)

Male

Male Seated Cable Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Seated Cable Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Seated Cable Row should I do?

Female

Female Seated Cable Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Seated Cable Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Seated Cable Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Seated Cable Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	57	78	101
55	30	44	63	84	108
60	33	49	68	90	115
65	37	53	73	96	122
70	40	57	78	102	128
75	44	61	83	107	134
80	47	65	87	112	140
85	50	69	91	117	145
90	53	72	96	122	150
95	56	76	100	127	155
100	59	79	104	131	160
105	62	83	107	135	165
110	65	86	111	139	170
115	68	89	115	143	174
120	70	92	118	147	178
125	73	95	122	151	182
130	76	98	125	155	186
135	78	101	128	158	190
140	81	104	131	162	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	52	72	95	121
20	40	59	82	109	138
25	41	60	84	112	142
30	41	60	84	112	142
35	41	60	84	112	142
40	41	60	84	112	142
45	39	57	80	106	134
50	37	54	75	99	126
55	34	49	69	91	116
60	31	45	63	83	106
65	28	41	57	75	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	55	69
85	18	26	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	23	35	50	66
45	16	26	38	53	69
50	18	28	41	56	73
55	19	30	43	59	76
60	21	32	45	62	79
65	22	34	48	64	82
70	24	35	50	66	85
75	25	37	51	69	87
80	26	38	53	71	89
85	28	40	55	73	92
90	29	41	57	75	94
95	30	43	58	76	96
100	31	44	60	78	98
105	32	45	61	80	100
110	33	47	63	82	102
115	34	48	64	83	103
120	35	49	66	85	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	28	41	55	71
20	21	32	46	63	82
25	22	33	48	65	84
30	22	33	48	65	84
35	22	33	48	65	84
40	22	33	48	65	84
45	20	31	45	61	79
50	19	29	42	57	74
55	18	27	39	53	69
60	16	25	35	48	63
65	15	22	32	44	57
70	13	20	29	39	51
75	12	18	26	35	46
80	11	16	23	32	41
85	9	14	21	28	37
90	8	13	19	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	975
2	3	12	14%	578
3	3	8	11%	445
4	4	10	9%	382
5	3	15	6%	261
6	4	12	5%	226
7	4	8	5%	194
8	5	10	3%	112
9	2	10	2%	99
10	2	12	2%	97