Seal Row vs Seated Cable Row Strength Standards
Compare your barbell seal 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 estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: selected cable-stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must pull the bar toward the underside of the bench, trunk, or specified top target, then lower under control to full arm extension. For the second exercise, performed seated on a cable row station with feet braced against the platform. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Seal Row vs Seated Cable Row Strength Standards by Bodyweight
The paired standards below show what the barbell seal row and seated cable row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Seal Row / Seated Cable Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Seal Row vs Seated Cable Row Standards
How to read the table: The first number is Barbell Seal 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 | 70 / 56 lb 31.8 / 25.4 kg | 101 / 77 lb 45.8 / 34.9 kg | 137 / 105 lb 62.1 / 47.6 kg | 174 / 133 lb 78.9 / 60.3 kg |
| 130 lb 59 kg | 74 / 59 lb 33.6 / 26.8 kg | 106 / 82 lb 48.1 / 37.2 kg | 144 / 111 lb 65.3 / 50.3 kg | 183 / 141 lb 83 / 64 kg |
| 140 lb 63.5 kg | 78 / 62 lb 35.4 / 28.1 kg | 112 / 86 lb 50.8 / 39 kg | 152 / 117 lb 68.9 / 53.1 kg | 193 / 148 lb 87.5 / 67.1 kg |
| 150 lb 68 kg | 81 / 65 lb 36.7 / 29.5 kg | 117 / 90 lb 53.1 / 40.8 kg | 159 / 122 lb 72.1 / 55.3 kg | 202 / 155 lb 91.6 / 70.3 kg |
| 160 lb 72.6 kg | 85 / 68 lb 38.6 / 30.8 kg | 122 / 94 lb 55.3 / 42.6 kg | 166 / 128 lb 75.3 / 58.1 kg | 210 / 161 lb 95.3 / 73 kg |
| 170 lb 77.1 kg | 88 / 71 lb 39.9 / 32.2 kg | 127 / 97 lb 57.6 / 44 kg | 173 / 133 lb 78.5 / 60.3 kg | 219 / 168 lb 99.3 / 76.2 kg |
| 180 lb 81.6 kg | 92 / 73 lb 41.7 / 33.1 kg | 132 / 101 lb 59.9 / 45.8 kg | 179 / 138 lb 81.2 / 62.6 kg | 228 / 175 lb 103.4 / 79.4 kg |
| 190 lb 86.2 kg | 95 / 76 lb 43.1 / 34.5 kg | 137 / 105 lb 62.1 / 47.6 kg | 186 / 143 lb 84.4 / 64.9 kg | 236 / 181 lb 107 / 82.1 kg |
| 200 lb 90.7 kg | 98 / 79 lb 44.5 / 35.8 kg | 142 / 109 lb 64.4 / 49.4 kg | 192 / 148 lb 87.1 / 67.1 kg | 244 / 187 lb 110.7 / 84.8 kg |
| 210 lb 95.3 kg | 102 / 81 lb 46.3 / 36.7 kg | 146 / 112 lb 66.2 / 50.8 kg | 199 / 153 lb 90.3 / 69.4 kg | 252 / 193 lb 114.3 / 87.5 kg |
| 220 lb 99.8 kg | 105 / 84 lb 47.6 / 38.1 kg | 151 / 116 lb 68.5 / 52.6 kg | 205 / 158 lb 93 / 71.7 kg | 260 / 200 lb 117.9 / 90.7 kg |
| 230 lb 104.3 kg | 108 / 86 lb 49 / 39 kg | 156 / 119 lb 70.8 / 54 kg | 211 / 162 lb 95.7 / 73.5 kg | 268 / 206 lb 121.6 / 93.4 kg |
| 240 lb 108.9 kg | 111 / 89 lb 50.3 / 40.4 kg | 160 / 123 lb 72.6 / 55.8 kg | 217 / 167 lb 98.4 / 75.7 kg | 276 / 212 lb 125.2 / 96.2 kg |
| 250 lb 113.4 kg | 114 / 91 lb 51.7 / 41.3 kg | 165 / 126 lb 74.8 / 57.2 kg | 223 / 172 lb 101.2 / 78 kg | 283 / 217 lb 128.4 / 98.4 kg |
| 260 lb 117.9 kg | 117 / 94 lb 53.1 / 42.6 kg | 169 / 129 lb 76.7 / 58.5 kg | 229 / 176 lb 103.9 / 79.8 kg | 291 / 223 lb 132 / 101.2 kg |
| 270 lb 122.5 kg | 120 / 96 lb 54.4 / 43.5 kg | 173 / 133 lb 78.5 / 60.3 kg | 235 / 181 lb 106.6 / 82.1 kg | 298 / 229 lb 135.2 / 103.9 kg |
| 280 lb 127 kg | 123 / 98 lb 55.8 / 44.5 kg | 177 / 136 lb 80.3 / 61.7 kg | 241 / 185 lb 109.3 / 83.9 kg | 306 / 234 lb 138.8 / 106.1 kg |
| 290 lb 131.5 kg | 126 / 101 lb 57.2 / 45.8 kg | 182 / 139 lb 82.6 / 63 kg | 247 / 190 lb 112 / 86.2 kg | 313 / 240 lb 142 / 108.9 kg |
| 300 lb 136.1 kg | 129 / 103 lb 58.5 / 46.7 kg | 186 / 142 lb 84.4 / 64.4 kg | 252 / 194 lb 114.3 / 88 kg | 320 / 245 lb 145.1 / 111.1 kg |
Women’s Barbell Seal Row vs Seated Cable Row Standards
How to read the table: The first number is Barbell Seal 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 | 37 / 40 lb 16.8 / 18.1 kg | 55 / 57 lb 24.9 / 25.9 kg | 78 / 75 lb 35.4 / 34 kg | 101 / 92 lb 45.8 / 41.7 kg |
| 110 lb 49.9 kg | 39 / 43 lb 17.7 / 19.5 kg | 59 / 61 lb 26.8 / 27.7 kg | 83 / 80 lb 37.6 / 36.3 kg | 107 / 98 lb 48.5 / 44.5 kg |
| 120 lb 54.4 kg | 41 / 46 lb 18.6 / 20.9 kg | 62 / 65 lb 28.1 / 29.5 kg | 88 / 84 lb 39.9 / 38.1 kg | 114 / 103 lb 51.7 / 46.7 kg |
| 130 lb 59 kg | 44 / 48 lb 20 / 21.8 kg | 65 / 68 lb 29.5 / 30.8 kg | 93 / 89 lb 42.2 / 40.4 kg | 120 / 109 lb 54.4 / 49.4 kg |
| 140 lb 63.5 kg | 46 / 51 lb 20.9 / 23.1 kg | 69 / 72 lb 31.3 / 32.7 kg | 97 / 94 lb 44 / 42.6 kg | 126 / 115 lb 57.2 / 52.2 kg |
| 150 lb 68 kg | 48 / 53 lb 21.8 / 24 kg | 72 / 75 lb 32.7 / 34 kg | 102 / 98 lb 46.3 / 44.5 kg | 132 / 120 lb 59.9 / 54.4 kg |
| 160 lb 72.6 kg | 50 / 55 lb 22.7 / 24.9 kg | 75 / 78 lb 34 / 35.4 kg | 106 / 102 lb 48.1 / 46.3 kg | 138 / 125 lb 62.6 / 56.7 kg |
| 170 lb 77.1 kg | 52 / 58 lb 23.6 / 26.3 kg | 78 / 82 lb 35.4 / 37.2 kg | 111 / 107 lb 50.3 / 48.5 kg | 143 / 130 lb 64.9 / 59 kg |
| 180 lb 81.6 kg | 54 / 60 lb 24.5 / 27.2 kg | 81 / 85 lb 36.7 / 38.6 kg | 115 / 111 lb 52.2 / 50.3 kg | 149 / 136 lb 67.6 / 61.7 kg |
| 190 lb 86.2 kg | 56 / 62 lb 25.4 / 28.1 kg | 84 / 88 lb 38.1 / 39.9 kg | 119 / 115 lb 54 / 52.2 kg | 155 / 140 lb 70.3 / 63.5 kg |
| 200 lb 90.7 kg | 58 / 64 lb 26.3 / 29 kg | 87 / 91 lb 39.5 / 41.3 kg | 124 / 119 lb 56.2 / 54 kg | 160 / 145 lb 72.6 / 65.8 kg |
| 210 lb 95.3 kg | 60 / 66 lb 27.2 / 29.9 kg | 90 / 94 lb 40.8 / 42.6 kg | 128 / 123 lb 58.1 / 55.8 kg | 165 / 150 lb 74.8 / 68 kg |
| 220 lb 99.8 kg | 62 / 68 lb 28.1 / 30.8 kg | 93 / 97 lb 42.2 / 44 kg | 132 / 127 lb 59.9 / 57.6 kg | 170 / 155 lb 77.1 / 70.3 kg |
| 230 lb 104.3 kg | 64 / 70 lb 29 / 31.8 kg | 96 / 100 lb 43.5 / 45.4 kg | 136 / 130 lb 61.7 / 59 kg | 176 / 160 lb 79.8 / 72.6 kg |
| 240 lb 108.9 kg | 66 / 73 lb 29.9 / 33.1 kg | 98 / 103 lb 44.5 / 46.7 kg | 140 / 134 lb 63.5 / 60.8 kg | 181 / 164 lb 82.1 / 74.4 kg |
How Your Barbell Seal Row vs Seated Cable Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Seal Row vs Seated Cable Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the seated cable row strength level
For seated cable row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 barbell seal row | Adjust barbell seal row targets to exact bodyweight with the 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. |
How Men’s Barbell Seal 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 barbell seal 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
18.6 → 34 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the barbell seal row standard. A plus sign means the seated cable row standard is higher. A minus sign means the barbell seal row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −41 lb −18.6 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −33 lb −15 kg | −42 lb −19 kg |
| 140 lb 63.5 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −35 lb −15.8 kg | −45 lb −20.4 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −47 lb −21.3 kg |
| 160 lb 72.6 kg | −17 lb −7.8 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −49 lb −22.3 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −30 lb −13.6 kg | −40 lb −18.2 kg | −51 lb −23.1 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −53 lb −24 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −32 lb −14.5 kg | −43 lb −19.5 kg | −55 lb −24.9 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −33 lb −15 kg | −44 lb −20 kg | −57 lb −25.9 kg |
| 210 lb 95.3 kg | −21 lb −9.6 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −59 lb −26.8 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −37 lb −16.8 kg | −49 lb −22.2 kg | −62 lb −28.2 kg |
| 240 lb 108.9 kg | −22 lb −9.9 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −64 lb −29 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −39 lb −17.6 kg | −51 lb −23.2 kg | −66 lb −30 kg |
| 260 lb 117.9 kg | −23 lb −10.5 kg | −40 lb −18.2 kg | −53 lb −24.1 kg | −68 lb −30.8 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −40 lb −18.2 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −43 lb −19.6 kg | −57 lb −25.8 kg | −73 lb −33.1 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −44 lb −20 kg | −58 lb −26.3 kg | −75 lb −34 kg |
How Women’s Barbell Seal Row and Seated Cable Row Standards Differ
What the women’s data shows:
The barbell seal row and seated cable row standards are within 3 lb at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 4.1 to 7.7 kg.
How to read the table: Every number is the seated cable row standard minus the barbell seal row standard. A plus sign means the seated cable row standard is higher. A minus sign means the barbell seal row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.3 kg | +2 lb +1 kg | −3 lb −1.4 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | +4 lb +1.8 kg | +2 lb +0.9 kg | −3 lb −1.3 kg | −9 lb −4 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +3 lb +1.4 kg | −4 lb −1.8 kg | −11 lb −5 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | −4 lb −1.8 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | +5 lb +2.2 kg | +3 lb +1.4 kg | −3 lb −1.4 kg | −11 lb −5 kg |
| 150 lb 68 kg | +5 lb +2.2 kg | +3 lb +1.3 kg | −4 lb −1.8 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | +5 lb +2.2 kg | +3 lb +1.4 kg | −4 lb −1.8 kg | −13 lb −5.9 kg |
| 170 lb 77.1 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | −4 lb −1.8 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +4 lb +1.9 kg | −4 lb −1.9 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | −4 lb −1.8 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | −5 lb −2.2 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | −5 lb −2.3 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | −5 lb −2.3 kg | −15 lb −6.8 kg |
| 230 lb 104.3 kg | +6 lb +2.8 kg | +4 lb +1.9 kg | −6 lb −2.7 kg | −16 lb −7.2 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | +5 lb +2.2 kg | −6 lb −2.7 kg | −17 lb −7.7 kg |
Barbell Seal Row and Seated Cable Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell seal row and seated cable row setup consistent with their individual rules. Use strict, repeatable Barbell Seal Row and Seated Cable Row tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Barbell Seal Row result and one recent Seated Cable Row result
Use the correct input for each exercise: External load and a whole number from 1 to 12 reps for Barbell Seal Row and Selected cable-stack weight and a whole number from 1 to 12 reps for Seated Cable Row.
Related Tools
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.