Seated Cable Row

Seated Cable Row Standards

Measured in kg

Seated Cable Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Seated Cable Row standards are based on 384,305 lifts by Strength Level users
Seated Cable Row

Male Seated Cable Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 41 kg
Novice 61 kg
Intermediate 86 kg
Advanced 115 kg
Elite 147 kg
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.50x
Elite 2.00x

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 86 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

BW Beg. Nov. Int. Adv. Elite
50 24 38 56 78 102
55 27 42 62 85 110
60 31 47 67 91 117
65 35 52 73 97 124
70 38 56 78 103 131
75 42 60 83 109 137
80 45 64 88 114 143
85 49 68 92 120 149
90 52 72 97 125 155
95 55 76 101 130 160
100 58 79 105 134 166
105 61 83 109 139 171
110 64 86 113 143 176
115 67 90 117 148 180
120 70 93 121 152 185
125 73 96 124 156 189
130 75 99 128 160 194
135 78 102 131 164 198
140 81 105 134 167 202
Age Beg. Nov. Int. Adv. Elite
15 35 52 73 98 125
20 40 59 83 112 144
25 41 61 86 115 147
30 41 61 86 115 147
35 41 61 86 115 147
40 41 61 86 115 147
45 39 57 81 109 140
50 36 54 76 103 131
55 33 50 71 95 121
60 31 45 64 87 111
65 28 41 58 78 100
70 25 37 52 70 90
75 22 33 47 63 80
80 20 29 42 56 72
85 18 26 37 50 64
90 16 24 34 45 58

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%

Calculate Your Strength Level

kg
kg
years old

Female Seated Cable Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 20 kg
Novice 32 kg
Intermediate 47 kg
Advanced 66 kg
Elite 86 kg
Strength Level Bodyweight Ratio
Beginner 0.30x
Novice 0.50x
Intermediate 0.75x
Advanced 1.00x
Elite 1.35x

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 47 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 20 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 13 22 35 50 67
45 15 25 38 53 71
50 16 27 40 57 75
55 18 29 43 60 78
60 19 31 45 62 81
65 21 32 47 65 84
70 22 34 49 67 87
75 24 36 51 70 90
80 25 37 53 72 92
85 26 39 55 74 95
90 27 40 57 76 97
95 29 42 59 78 99
100 30 43 60 80 101
105 31 45 62 82 103
110 32 46 63 83 105
115 33 47 65 85 107
120 34 48 66 87 109
Age Beg. Nov. Int. Adv. Elite
15 17 27 40 56 74
20 19 31 46 64 84
25 20 32 47 66 86
30 20 32 47 66 86
35 20 32 47 66 86
40 20 32 47 66 86
45 19 30 45 62 82
50 18 28 42 59 77
55 16 26 39 54 71
60 15 24 36 49 65
65 14 22 32 45 59
70 12 19 29 40 53
75 11 17 26 36 47
80 10 16 23 32 42
85 9 14 21 29 38
90 8 13 19 26 34

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%

Calculate Your Strength Level

kg
kg
years old

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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.