Standing Cable Row vs Seated Cable Row Strength Standards
Compare your standing cable row and seated cable row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight used for Standing Cable Row and Selected cable-stack weight for Seated Cable Row. Use the selected cable resistance for the standing row setup and a seated cable row with braced feet, neutral upright torso, full arm extension, controlled lower-rib or upper-abdomen contact, and elbows behind the torso. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Standing Cable Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing cable row and seated cable row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your standing cable row and seated cable row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Standing Cable Row / Seated Cable Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Standing Cable Row vs Seated Cable Row Standards
How to read the table: The first number is Standing Cable Row; the second is Seated Cable Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 62 / 56 lb 28.1 / 25.4 kg | 92 / 77 lb 41.7 / 34.9 kg | 126 / 105 lb 57.2 / 47.6 kg | 162 / 133 lb 73.5 / 60.3 kg |
| 130 lb 59 kg | 65 / 59 lb 29.5 / 26.8 kg | 97 / 82 lb 44 / 37.2 kg | 133 / 111 lb 60.3 / 50.3 kg | 171 / 141 lb 77.6 / 64 kg |
| 140 lb 63.5 kg | 69 / 62 lb 31.3 / 28.1 kg | 102 / 86 lb 46.3 / 39 kg | 140 / 117 lb 63.5 / 53.1 kg | 179 / 148 lb 81.2 / 67.1 kg |
| 150 lb 68 kg | 72 / 65 lb 32.7 / 29.5 kg | 107 / 90 lb 48.5 / 40.8 kg | 146 / 122 lb 66.2 / 55.3 kg | 188 / 155 lb 85.3 / 70.3 kg |
| 160 lb 72.6 kg | 75 / 68 lb 34 / 30.8 kg | 111 / 94 lb 50.3 / 42.6 kg | 152 / 128 lb 68.9 / 58.1 kg | 196 / 161 lb 88.9 / 73 kg |
| 170 lb 77.1 kg | 78 / 71 lb 35.4 / 32.2 kg | 116 / 97 lb 52.6 / 44 kg | 159 / 133 lb 72.1 / 60.3 kg | 204 / 168 lb 92.5 / 76.2 kg |
| 180 lb 81.6 kg | 81 / 73 lb 36.7 / 33.1 kg | 121 / 101 lb 54.9 / 45.8 kg | 165 / 138 lb 74.8 / 62.6 kg | 212 / 175 lb 96.2 / 79.4 kg |
| 190 lb 86.2 kg | 84 / 76 lb 38.1 / 34.5 kg | 125 / 105 lb 56.7 / 47.6 kg | 171 / 143 lb 77.6 / 64.9 kg | 220 / 181 lb 99.8 / 82.1 kg |
| 200 lb 90.7 kg | 87 / 79 lb 39.5 / 35.8 kg | 129 / 109 lb 58.5 / 49.4 kg | 177 / 148 lb 80.3 / 67.1 kg | 228 / 187 lb 103.4 / 84.8 kg |
| 210 lb 95.3 kg | 90 / 81 lb 40.8 / 36.7 kg | 134 / 112 lb 60.8 / 50.8 kg | 183 / 153 lb 83 / 69.4 kg | 235 / 193 lb 106.6 / 87.5 kg |
| 220 lb 99.8 kg | 93 / 84 lb 42.2 / 38.1 kg | 138 / 116 lb 62.6 / 52.6 kg | 189 / 158 lb 85.7 / 71.7 kg | 243 / 200 lb 110.2 / 90.7 kg |
| 230 lb 104.3 kg | 95 / 86 lb 43.1 / 39 kg | 142 / 119 lb 64.4 / 54 kg | 194 / 162 lb 88 / 73.5 kg | 250 / 206 lb 113.4 / 93.4 kg |
| 240 lb 108.9 kg | 98 / 89 lb 44.5 / 40.4 kg | 146 / 123 lb 66.2 / 55.8 kg | 200 / 167 lb 90.7 / 75.7 kg | 257 / 212 lb 116.6 / 96.2 kg |
| 250 lb 113.4 kg | 101 / 91 lb 45.8 / 41.3 kg | 150 / 126 lb 68 / 57.2 kg | 205 / 172 lb 93 / 78 kg | 264 / 217 lb 119.7 / 98.4 kg |
| 260 lb 117.9 kg | 104 / 94 lb 47.2 / 42.6 kg | 154 / 129 lb 69.9 / 58.5 kg | 211 / 176 lb 95.7 / 79.8 kg | 271 / 223 lb 122.9 / 101.2 kg |
| 270 lb 122.5 kg | 106 / 96 lb 48.1 / 43.5 kg | 158 / 133 lb 71.7 / 60.3 kg | 216 / 181 lb 98 / 82.1 kg | 278 / 229 lb 126.1 / 103.9 kg |
| 280 lb 127 kg | 109 / 98 lb 49.4 / 44.5 kg | 162 / 136 lb 73.5 / 61.7 kg | 221 / 185 lb 100.2 / 83.9 kg | 285 / 234 lb 129.3 / 106.1 kg |
| 290 lb 131.5 kg | 111 / 101 lb 50.3 / 45.8 kg | 166 / 139 lb 75.3 / 63 kg | 227 / 190 lb 103 / 86.2 kg | 292 / 240 lb 132.4 / 108.9 kg |
| 300 lb 136.1 kg | 114 / 103 lb 51.7 / 46.7 kg | 169 / 142 lb 76.7 / 64.4 kg | 232 / 194 lb 105.2 / 88 kg | 298 / 245 lb 135.2 / 111.1 kg |
Women’s Standing Cable Row vs Seated Cable Row Standards
How to read the table: The first number is Standing Cable Row; the second is Seated Cable Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 34 / 40 lb 15.4 / 18.1 kg | 53 / 57 lb 24 / 25.9 kg | 76 / 75 lb 34.5 / 34 kg | 98 / 92 lb 44.5 / 41.7 kg |
| 110 lb 49.9 kg | 37 / 43 lb 16.8 / 19.5 kg | 56 / 61 lb 25.4 / 27.7 kg | 81 / 80 lb 36.7 / 36.3 kg | 105 / 98 lb 47.6 / 44.5 kg |
| 120 lb 54.4 kg | 39 / 46 lb 17.7 / 20.9 kg | 59 / 65 lb 26.8 / 29.5 kg | 85 / 84 lb 38.6 / 38.1 kg | 111 / 103 lb 50.3 / 46.7 kg |
| 130 lb 59 kg | 41 / 48 lb 18.6 / 21.8 kg | 63 / 68 lb 28.6 / 30.8 kg | 90 / 89 lb 40.8 / 40.4 kg | 117 / 109 lb 53.1 / 49.4 kg |
| 140 lb 63.5 kg | 43 / 51 lb 19.5 / 23.1 kg | 66 / 72 lb 29.9 / 32.7 kg | 95 / 94 lb 43.1 / 42.6 kg | 123 / 115 lb 55.8 / 52.2 kg |
| 150 lb 68 kg | 45 / 53 lb 20.4 / 24 kg | 69 / 75 lb 31.3 / 34 kg | 99 / 98 lb 44.9 / 44.5 kg | 129 / 120 lb 58.5 / 54.4 kg |
| 160 lb 72.6 kg | 47 / 55 lb 21.3 / 24.9 kg | 72 / 78 lb 32.7 / 35.4 kg | 103 / 102 lb 46.7 / 46.3 kg | 135 / 125 lb 61.2 / 56.7 kg |
| 170 lb 77.1 kg | 49 / 58 lb 22.2 / 26.3 kg | 75 / 82 lb 34 / 37.2 kg | 108 / 107 lb 49 / 48.5 kg | 140 / 130 lb 63.5 / 59 kg |
| 180 lb 81.6 kg | 51 / 60 lb 23.1 / 27.2 kg | 78 / 85 lb 35.4 / 38.6 kg | 112 / 111 lb 50.8 / 50.3 kg | 146 / 136 lb 66.2 / 61.7 kg |
| 190 lb 86.2 kg | 53 / 62 lb 24 / 28.1 kg | 81 / 88 lb 36.7 / 39.9 kg | 116 / 115 lb 52.6 / 52.2 kg | 151 / 140 lb 68.5 / 63.5 kg |
| 200 lb 90.7 kg | 55 / 64 lb 24.9 / 29 kg | 84 / 91 lb 38.1 / 41.3 kg | 120 / 119 lb 54.4 / 54 kg | 156 / 145 lb 70.8 / 65.8 kg |
| 210 lb 95.3 kg | 56 / 66 lb 25.4 / 29.9 kg | 86 / 94 lb 39 / 42.6 kg | 124 / 123 lb 56.2 / 55.8 kg | 161 / 150 lb 73 / 68 kg |
| 220 lb 99.8 kg | 58 / 68 lb 26.3 / 30.8 kg | 89 / 97 lb 40.4 / 44 kg | 128 / 127 lb 58.1 / 57.6 kg | 167 / 155 lb 75.7 / 70.3 kg |
| 230 lb 104.3 kg | 60 / 70 lb 27.2 / 31.8 kg | 92 / 100 lb 41.7 / 45.4 kg | 132 / 130 lb 59.9 / 59 kg | 172 / 160 lb 78 / 72.6 kg |
| 240 lb 108.9 kg | 62 / 73 lb 28.1 / 33.1 kg | 94 / 103 lb 42.6 / 46.7 kg | 135 / 134 lb 61.2 / 60.8 kg | 176 / 164 lb 79.8 / 74.4 kg |
How Your Standing Cable Row vs Seated Cable Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing Cable Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the seated cable row strength level
The seated cable row standards use the sex-specific standards from the individual Seated Cable Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to row more selected resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the standing cable row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Standing Cable Row and Seated Cable Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the seated cable row standard is higher; below zero means the standing cable row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
13.2 → 24.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the standing cable row standard. A plus sign means the seated cable row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −15 lb −6.8 kg | −21 lb −9.6 kg | −29 lb −13.2 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −15 lb −6.8 kg | −22 lb −10 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −17 lb −7.7 kg | −24 lb −10.8 kg | −35 lb −15.9 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −20 lb −9.1 kg | −29 lb −13.2 kg | −41 lb −18.6 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −22 lb −10 kg | −30 lb −13.6 kg | −42 lb −19.1 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −22 lb −10 kg | −31 lb −14 kg | −43 lb −19.5 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −23 lb −10.4 kg | −33 lb −15 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −24 lb −10.8 kg | −33 lb −15 kg | −47 lb −21.3 kg |
| 260 lb 117.9 kg | −10 lb −4.6 kg | −25 lb −11.4 kg | −35 lb −15.9 kg | −48 lb −21.7 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −25 lb −11.4 kg | −35 lb −15.9 kg | −49 lb −22.2 kg |
| 280 lb 127 kg | −11 lb −4.9 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −51 lb −23.2 kg |
| 290 lb 131.5 kg | −10 lb −4.5 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −52 lb −23.5 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −53 lb −24.1 kg |
How Women’s Standing Cable Row and Seated Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice and Intermediate at every displayed bodyweight.
2.8 → 5.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the standing cable row standard. A plus sign means the seated cable row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.7 kg | +4 lb +1.9 kg | −1 lb −0.5 kg | −6 lb −2.8 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | −1 lb −0.4 kg | −7 lb −3.1 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | −1 lb −0.5 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +5 lb +2.2 kg | −1 lb −0.4 kg | −8 lb −3.7 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +6 lb +2.8 kg | −1 lb −0.5 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | −1 lb −0.4 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | −1 lb −0.4 kg | −10 lb −4.5 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +7 lb +3.2 kg | −1 lb −0.5 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +7 lb +3.2 kg | −1 lb −0.5 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +7 lb +3.2 kg | −1 lb −0.4 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +7 lb +3.2 kg | −1 lb −0.4 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +8 lb +3.6 kg | −1 lb −0.4 kg | −11 lb −5 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +8 lb +3.6 kg | −1 lb −0.5 kg | −12 lb −5.4 kg |
| 230 lb 104.3 kg | +10 lb +4.6 kg | +8 lb +3.7 kg | −2 lb −0.9 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +9 lb +4.1 kg | −1 lb −0.4 kg | −12 lb −5.4 kg |
Standing Cable Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict standing cable row test and a strict seated cable row. Use strict canonical Standing Cable Row and Seated Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Standing Cable Row setup and load convention
the selected cable resistance for the standing row setup valid Standing Cable Row reps row the attachment to the approved trunk finish while the feet, trunk angle, brace, and cable path stay fixed Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use one seated cable row station without torso drive
Brace the feet, keep a neutral upright torso, begin at full arm extension, pull the handle to the lower ribs or upper abdomen with the elbows behind the torso, and return under control. Enter selected stack weight only. Do not enter pulley-adjusted force, a machine plate total, bodyweight shift, leg drive, partial rep, or jerked handle.
Enter one recent Standing Cable Row result and one recent Seated Cable Row result
Use each exercise’s canonical input: Weight used for Standing Cable Row and Selected cable-stack weight for Seated Cable Row.
Related Tools
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.