Wide-Grip Seated Cable Row Strength Standards Calculator

Compare your Wide-Grip Seated Cable Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 95 lb at 190 lb for a man and 68 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the inline-measured resistance at the attachment, not the printed stack weight, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count 1–10 whole repetitions with both sides moving together through the same controlled range.

The calculator compares that estimated one-rep max with the Wide-Grip Seated Cable Row standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.

What Is a Good Weight for Wide-Grip Seated Cable Row?

A useful Endura benchmark for Wide-Grip Seated Cable Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 95 lb for a 190 lb man and 68 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the inline-measured resistance at the attachment, not the printed stack weight. Follow the measurement position described below. Keep the same convention when comparing sets. Count 1–10 whole repetitions with both sides moving together through the same controlled range. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.

Your Wide-Grip Seated Cable Row result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Wide-Grip Seated Cable Row; it should not be treated as a rating for a nearby exercise.

A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.

Use one low cable and a rigid straight bar. Inline-measure working resistance at the bar in the full-reach start; enter that measured resistance, not nominal stack mass. Use a pronated thumb-around grip with hand-center distance 1.50–1.75 times measured biacromial width. Sit with feet symmetrically braced, knees at 20 degrees plus or minus 5, and torso vertical within 5 degrees. Begin with elbows fully extended and shoulders protracted under control. Pull both sides simultaneously until the bar contacts the lower sternum, keeping elbows 45–75 degrees from the torso. Return under control to full elbow extension without changing torso angle. Chalk, belt, and wrist wraps allowed; straps/hooks and assistance prohibited.

Wide-Grip Seated Cable Row Strength Standards

Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.

Enter the inline-measured resistance at the attachment, not the printed stack weight. Follow the measurement position described below. Count 1–10 whole repetitions with both sides moving together through the same controlled range.

Endura built these standards from reviewed Wide-Grip Seated Cable Row targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Lat Pulldown.

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	51 lb	70 lb	95 lb	120 lb+	145 lb+
130 lb	54 lb	74 lb	100 lb	127 lb+	153 lb+
140 lb	56 lb	78 lb	105 lb	133 lb+	161 lb+
150 lb	59 lb	81 lb	110 lb	139 lb+	168 lb+
160 lb	62 lb	85 lb	115 lb	145 lb+	176 lb+
170 lb	64 lb	88 lb	120 lb	151 lb+	183 lb+
180 lb	67 lb	92 lb	124 lb	157 lb+	190 lb+
190 lb	69 lb	95 lb	129 lb	163 lb+	197 lb+
200 lb	71 lb	98 lb	133 lb	169 lb+	204 lb+
210 lb	74 lb	102 lb	138 lb	174 lb+	211 lb+
220 lb	76 lb	105 lb	142 lb	180 lb+	217 lb+
230 lb	78 lb	108 lb	147 lb	185 lb+	224 lb+
240 lb	81 lb	111 lb	151 lb	190 lb+	230 lb+
250 lb	83 lb	114 lb	155 lb	196 lb+	237 lb+
260 lb	85 lb	117 lb	159 lb	201 lb+	243 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	37 lb	52 lb	67 lb	82 lb+	98 lb+
110 lb	39 lb	55 lb	72 lb	88 lb+	105 lb+
120 lb	41 lb	59 lb	76 lb	93 lb+	111 lb+
130 lb	44 lb	62 lb	80 lb	98 lb+	117 lb+
140 lb	46 lb	65 lb	84 lb	103 lb+	123 lb+
150 lb	48 lb	68 lb	88 lb	108 lb+	129 lb+
160 lb	50 lb	71 lb	92 lb	113 lb+	135 lb+
170 lb	52 lb	74 lb	96 lb	117 lb+	140 lb+
180 lb	54 lb	77 lb	99 lb	122 lb+	146 lb+
190 lb	56 lb	80 lb	103 lb	126 lb+	151 lb+
200 lb	58 lb	82 lb	107 lb	131 lb+	156 lb+
210 lb	60 lb	85 lb	110 lb	135 lb+	161 lb+
220 lb	62 lb	88 lb	114 lb	139 lb+	167 lb+

How the Wide-Grip Seated Cable Row Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Wide-Grip Seated Cable Row targets for your exact bodyweight. A one-rep entry uses the entered weight directly.

The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 110 lb at 150 lb bodyweight, 129 lb at 190 lb, and 147 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Wide-Grip Seated Cable Row Strength Levels

Elite Wide-Grip Seated Cable Row strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.

Wide-Grip Seated Cable Row Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	139 lb	168 lb
Men	190 lb	163 lb	197 lb
Men	230 lb	185 lb	224 lb
Women	120 lb	93 lb	111 lb
Women	150 lb	108 lb	129 lb
Women	180 lb	122 lb	146 lb

Wide-Grip Seated Cable Row Strength Compared to Other Lifts

Use these comparisons to see how your Wide-Grip Seated Cable Row strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.

Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.

Wide-Grip Seated Cable Row Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.

Milestones in Wide-Grip Seated Cable Row Strength

Your next Wide-Grip Seated Cable Row milestone is the next strength level above your current result. Enter your sex, bodyweight, measured attachment resistance, and 1–10 whole repetitions with both sides moving together through the same controlled range to see exactly how much estimated one-rep-max strength separates you from that level.

Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by using more weight with the same strict movement, completing more controlled reps with the same setup, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.

Wide-Grip Seated Cable Row Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+26 lb	+34 lb	+34 lb	+34 lb
Women	150 lb	+20 lb	+20 lb	+20 lb	+21 lb

Use these related calculators for context, not as substitutes for the Wide-Grip Seated Cable Row result. Each movement has its own execution rules and strength standards.

Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.

Wide-Grip Seated Cable Row Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Wide-Grip Seated Cable Row.

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