Underhand Seated Cable Row Strength Standards Calculator
Compare your Underhand 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 110 lb at 190 lb for a man and 79 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 Underhand 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 Underhand Seated Cable Row?
A useful Endura benchmark for Underhand Seated Cable Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 110 lb for a 190 lb man and 79 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 Underhand 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 Underhand 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 rigid straight bar. Inline-measure resistance at full reach; enter measured attachment resistance, not stack mass. Use a fully supinated thumb-around grip with hand centers 40 cm plus or minus 2 cm. Sit with feet symmetrically braced, knees 20 degrees plus or minus 5, torso vertical within 5 degrees, elbows extended, and shoulders protracted under control. Pull to bar contact at the navel with elbows within 20 degrees of the torso. Return to full elbow extension without torso-angle change. Count 1–10 simultaneous reps. Chalk, belt, and wrist wraps allowed; straps/hooks and assistance prohibited.
Underhand 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 Underhand 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 | 59 lb | 81 lb | 110 lb | 140 lb+ | 169 lb+ |
| 130 lb | 62 lb | 85 lb | 116 lb | 148 lb+ | 179 lb+ |
| 140 lb | 65 lb | 90 lb | 122 lb | 155 lb+ | 188 lb+ |
| 150 lb | 68 lb | 94 lb | 128 lb | 162 lb+ | 196 lb+ |
| 160 lb | 71 lb | 98 lb | 134 lb | 169 lb+ | 205 lb+ |
| 170 lb | 74 lb | 102 lb | 139 lb | 176 lb+ | 214 lb+ |
| 180 lb | 77 lb | 106 lb | 145 lb | 183 lb+ | 222 lb+ |
| 190 lb | 80 lb | 110 lb | 150 lb | 190 lb+ | 230 lb+ |
| 200 lb | 83 lb | 114 lb | 155 lb | 197 lb+ | 238 lb+ |
| 210 lb | 86 lb | 118 lb | 160 lb | 203 lb+ | 246 lb+ |
| 220 lb | 88 lb | 121 lb | 165 lb | 210 lb+ | 254 lb+ |
| 230 lb | 91 lb | 125 lb | 170 lb | 216 lb+ | 261 lb+ |
| 240 lb | 93 lb | 129 lb | 175 lb | 222 lb+ | 269 lb+ |
| 250 lb | 96 lb | 132 lb | 180 lb | 228 lb+ | 276 lb+ |
| 260 lb | 99 lb | 136 lb | 185 lb | 234 lb+ | 283 lb+ |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 43 lb | 60 lb | 79 lb | 96 lb+ | 114 lb+ |
| 110 lb | 46 lb | 64 lb | 84 lb | 102 lb+ | 122 lb+ |
| 120 lb | 48 lb | 68 lb | 89 lb | 109 lb+ | 129 lb+ |
| 130 lb | 51 lb | 72 lb | 94 lb | 115 lb+ | 136 lb+ |
| 140 lb | 53 lb | 75 lb | 98 lb | 120 lb+ | 143 lb+ |
| 150 lb | 56 lb | 79 lb | 103 lb | 126 lb+ | 150 lb+ |
| 160 lb | 58 lb | 82 lb | 108 lb | 132 lb+ | 157 lb+ |
| 170 lb | 61 lb | 86 lb | 112 lb | 137 lb+ | 163 lb+ |
| 180 lb | 63 lb | 89 lb | 116 lb | 142 lb+ | 169 lb+ |
| 190 lb | 66 lb | 92 lb | 121 lb | 148 lb+ | 176 lb+ |
| 200 lb | 68 lb | 96 lb | 125 lb | 153 lb+ | 182 lb+ |
| 210 lb | 70 lb | 99 lb | 129 lb | 158 lb+ | 188 lb+ |
| 220 lb | 72 lb | 102 lb | 133 lb | 163 lb+ | 194 lb+ |
How the Underhand 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 Underhand 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 128 lb at 150 lb bodyweight, 150 lb at 190 lb, and 170 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Underhand Seated Cable Row Strength Levels
Elite Underhand 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.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 162 lb | 196 lb |
| Men | 190 lb | 190 lb | 230 lb |
| Men | 230 lb | 216 lb | 261 lb |
| Women | 120 lb | 109 lb | 129 lb |
| Women | 150 lb | 126 lb | 150 lb |
| Women | 180 lb | 142 lb | 169 lb |
Underhand Seated Cable Row Strength Compared to Other Lifts
Use these comparisons to see how your Underhand 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.
| 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 Underhand 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 Underhand 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 Underhand 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 Underhand 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 Underhand Seated Cable Row. |
Milestones in Underhand Seated Cable Row Strength
Your next Underhand 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.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +30 lb | +40 lb | +40 lb | +40 lb |
| Women | 150 lb | +23 lb | +24 lb | +23 lb | +24 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Underhand 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.
| 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 Underhand 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 Underhand 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 Underhand 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 Underhand 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 Underhand Seated Cable Row. |