Plate Loaded High Row vs Single Arm Cable High Row Strength Standards
Compare your plate loaded high row and single arm cable high row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. For the second exercise, reps are total valid reps across both arms combined, using the same strict high-row standard on each side. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded High Row vs Single Arm Cable High Row Strength Standards by Bodyweight
These bodyweight tables place the plate loaded high row and single arm cable high row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded High Row / Single Arm Cable High Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded High Row vs Single Arm Cable High Row Standards
How to read the table: The first number is Plate Loaded High Row; the second is Single Arm Cable High 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 | 76 / 36 lb 34.5 / 16.3 kg | 109 / 56 lb 49.4 / 25.4 kg | 147 / 81 lb 66.7 / 36.7 kg | 189 / 109 lb 85.7 / 49.4 kg |
| 130 lb 59 kg | 80 / 38 lb 36.3 / 17.2 kg | 115 / 59 lb 52.2 / 26.8 kg | 155 / 85 lb 70.3 / 38.6 kg | 200 / 115 lb 90.7 / 52.2 kg |
| 140 lb 63.5 kg | 84 / 40 lb 38.1 / 18.1 kg | 121 / 62 lb 54.9 / 28.1 kg | 163 / 90 lb 73.9 / 40.8 kg | 210 / 121 lb 95.3 / 54.9 kg |
| 150 lb 68 kg | 88 / 42 lb 39.9 / 19.1 kg | 126 / 65 lb 57.2 / 29.5 kg | 171 / 94 lb 77.6 / 42.6 kg | 220 / 126 lb 99.8 / 57.2 kg |
| 160 lb 72.6 kg | 92 / 44 lb 41.7 / 20 kg | 132 / 68 lb 59.9 / 30.8 kg | 178 / 98 lb 80.7 / 44.5 kg | 229 / 132 lb 103.9 / 59.9 kg |
| 170 lb 77.1 kg | 96 / 45 lb 43.5 / 20.4 kg | 137 / 71 lb 62.1 / 32.2 kg | 186 / 102 lb 84.4 / 46.3 kg | 239 / 137 lb 108.4 / 62.1 kg |
| 180 lb 81.6 kg | 99 / 47 lb 44.9 / 21.3 kg | 143 / 73 lb 64.9 / 33.1 kg | 193 / 106 lb 87.5 / 48.1 kg | 248 / 143 lb 112.5 / 64.9 kg |
| 190 lb 86.2 kg | 103 / 49 lb 46.7 / 22.2 kg | 148 / 76 lb 67.1 / 34.5 kg | 200 / 110 lb 90.7 / 49.9 kg | 257 / 148 lb 116.6 / 67.1 kg |
| 200 lb 90.7 kg | 107 / 51 lb 48.5 / 23.1 kg | 153 / 79 lb 69.4 / 35.8 kg | 207 / 114 lb 93.9 / 51.7 kg | 266 / 153 lb 120.7 / 69.4 kg |
| 210 lb 95.3 kg | 110 / 52 lb 49.9 / 23.6 kg | 158 / 81 lb 71.7 / 36.7 kg | 214 / 118 lb 97.1 / 53.5 kg | 275 / 158 lb 124.7 / 71.7 kg |
| 220 lb 99.8 kg | 114 / 54 lb 51.7 / 24.5 kg | 163 / 84 lb 73.9 / 38.1 kg | 221 / 121 lb 100.2 / 54.9 kg | 283 / 163 lb 128.4 / 73.9 kg |
| 230 lb 104.3 kg | 117 / 56 lb 53.1 / 25.4 kg | 168 / 86 lb 76.2 / 39 kg | 227 / 125 lb 103 / 56.7 kg | 292 / 168 lb 132.4 / 76.2 kg |
| 240 lb 108.9 kg | 120 / 57 lb 54.4 / 25.9 kg | 173 / 89 lb 78.5 / 40.4 kg | 234 / 129 lb 106.1 / 58.5 kg | 300 / 173 lb 136.1 / 78.5 kg |
| 250 lb 113.4 kg | 124 / 59 lb 56.2 / 26.8 kg | 178 / 91 lb 80.7 / 41.3 kg | 240 / 132 lb 108.9 / 59.9 kg | 309 / 178 lb 140.2 / 80.7 kg |
| 260 lb 117.9 kg | 127 / 60 lb 57.6 / 27.2 kg | 182 / 94 lb 82.6 / 42.6 kg | 247 / 136 lb 112 / 61.7 kg | 317 / 182 lb 143.8 / 82.6 kg |
| 270 lb 122.5 kg | 130 / 62 lb 59 / 28.1 kg | 187 / 96 lb 84.8 / 43.5 kg | 253 / 139 lb 114.8 / 63 kg | 325 / 187 lb 147.4 / 84.8 kg |
| 280 lb 127 kg | 133 / 63 lb 60.3 / 28.6 kg | 192 / 98 lb 87.1 / 44.5 kg | 259 / 142 lb 117.5 / 64.4 kg | 333 / 192 lb 151 / 87.1 kg |
| 290 lb 131.5 kg | 137 / 65 lb 62.1 / 29.5 kg | 196 / 101 lb 88.9 / 45.8 kg | 265 / 146 lb 120.2 / 66.2 kg | 341 / 196 lb 154.7 / 88.9 kg |
| 300 lb 136.1 kg | 140 / 66 lb 63.5 / 29.9 kg | 201 / 103 lb 91.2 / 46.7 kg | 271 / 149 lb 122.9 / 67.6 kg | 348 / 201 lb 157.9 / 91.2 kg |
Women’s Plate Loaded High Row vs Single Arm Cable High Row Standards
How to read the table: The first number is Plate Loaded High Row; the second is Single Arm Cable High 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 | 39 / 21 lb 17.7 / 9.5 kg | 60 / 34 lb 27.2 / 15.4 kg | 85 / 48 lb 38.6 / 21.8 kg | 112 / 66 lb 50.8 / 29.9 kg |
| 110 lb 49.9 kg | 41 / 22 lb 18.6 / 10 kg | 63 / 36 lb 28.6 / 16.3 kg | 90 / 51 lb 40.8 / 23.1 kg | 120 / 71 lb 54.4 / 32.2 kg |
| 120 lb 54.4 kg | 44 / 23 lb 20 / 10.4 kg | 67 / 38 lb 30.4 / 17.2 kg | 96 / 54 lb 43.5 / 24.5 kg | 127 / 75 lb 57.6 / 34 kg |
| 130 lb 59 kg | 46 / 25 lb 20.9 / 11.3 kg | 71 / 40 lb 32.2 / 18.1 kg | 101 / 57 lb 45.8 / 25.9 kg | 134 / 79 lb 60.8 / 35.8 kg |
| 140 lb 63.5 kg | 49 / 26 lb 22.2 / 11.8 kg | 74 / 42 lb 33.6 / 19.1 kg | 106 / 60 lb 48.1 / 27.2 kg | 140 / 83 lb 63.5 / 37.6 kg |
| 150 lb 68 kg | 51 / 27 lb 23.1 / 12.2 kg | 78 / 44 lb 35.4 / 20 kg | 111 / 63 lb 50.3 / 28.6 kg | 147 / 87 lb 66.7 / 39.5 kg |
| 160 lb 72.6 kg | 53 / 28 lb 24 / 12.7 kg | 81 / 46 lb 36.7 / 20.9 kg | 116 / 66 lb 52.6 / 29.9 kg | 153 / 91 lb 69.4 / 41.3 kg |
| 170 lb 77.1 kg | 55 / 29 lb 24.9 / 13.2 kg | 85 / 48 lb 38.6 / 21.8 kg | 121 / 68 lb 54.9 / 30.8 kg | 160 / 95 lb 72.6 / 43.1 kg |
| 180 lb 81.6 kg | 58 / 30 lb 26.3 / 13.6 kg | 88 / 50 lb 39.9 / 22.7 kg | 125 / 71 lb 56.7 / 32.2 kg | 166 / 98 lb 75.3 / 44.5 kg |
| 190 lb 86.2 kg | 60 / 32 lb 27.2 / 14.5 kg | 91 / 52 lb 41.3 / 23.6 kg | 130 / 74 lb 59 / 33.6 kg | 172 / 102 lb 78 / 46.3 kg |
| 200 lb 90.7 kg | 62 / 33 lb 28.1 / 15 kg | 94 / 53 lb 42.6 / 24 kg | 134 / 76 lb 60.8 / 34.5 kg | 178 / 105 lb 80.7 / 47.6 kg |
| 210 lb 95.3 kg | 64 / 34 lb 29 / 15.4 kg | 98 / 55 lb 44.5 / 24.9 kg | 139 / 79 lb 63 / 35.8 kg | 184 / 109 lb 83.5 / 49.4 kg |
| 220 lb 99.8 kg | 66 / 35 lb 29.9 / 15.9 kg | 101 / 57 lb 45.8 / 25.9 kg | 143 / 81 lb 64.9 / 36.7 kg | 190 / 112 lb 86.2 / 50.8 kg |
| 230 lb 104.3 kg | 68 / 36 lb 30.8 / 16.3 kg | 104 / 59 lb 47.2 / 26.8 kg | 148 / 84 lb 67.1 / 38.1 kg | 195 / 116 lb 88.5 / 52.6 kg |
| 240 lb 108.9 kg | 70 / 37 lb 31.8 / 16.8 kg | 107 / 60 lb 48.5 / 27.2 kg | 152 / 86 lb 68.9 / 39 kg | 201 / 119 lb 91.2 / 54 kg |
How Your Plate Loaded High Row vs Single Arm Cable High Row Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
Use recent Plate Loaded High Row and Single Arm Cable High Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the plate loaded high row strength level
For plate loaded high 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.
3. Find the single arm cable high row strength level
The standards use the sex-specific thresholds from the individual Single Arm Cable High 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 plate loaded high row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm cable high row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Plate Loaded High Row and Single Arm Cable High 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 single arm cable high row standard is higher; below zero means the plate loaded high 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.
At Elite, the difference is 36.3 kg at 120 lb and 66.7 kg at 300 lb.
How to read the table: Every number is the single arm cable high row standard minus the plate loaded high row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the plate loaded high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −40 lb −18.2 kg | −53 lb −24 kg | −66 lb −30 kg | −80 lb −36.3 kg |
| 130 lb 59 kg | −42 lb −19.1 kg | −56 lb −25.4 kg | −70 lb −31.7 kg | −85 lb −38.5 kg |
| 140 lb 63.5 kg | −44 lb −20 kg | −59 lb −26.8 kg | −73 lb −33.1 kg | −89 lb −40.4 kg |
| 150 lb 68 kg | −46 lb −20.8 kg | −61 lb −27.7 kg | −77 lb −35 kg | −94 lb −42.6 kg |
| 160 lb 72.6 kg | −48 lb −21.7 kg | −64 lb −29.1 kg | −80 lb −36.2 kg | −97 lb −44 kg |
| 170 lb 77.1 kg | −51 lb −23.1 kg | −66 lb −29.9 kg | −84 lb −38.1 kg | −102 lb −46.3 kg |
| 180 lb 81.6 kg | −52 lb −23.6 kg | −70 lb −31.8 kg | −87 lb −39.4 kg | −105 lb −47.6 kg |
| 190 lb 86.2 kg | −54 lb −24.5 kg | −72 lb −32.6 kg | −90 lb −40.8 kg | −109 lb −49.5 kg |
| 200 lb 90.7 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −93 lb −42.2 kg | −113 lb −51.3 kg |
| 210 lb 95.3 kg | −58 lb −26.3 kg | −77 lb −35 kg | −96 lb −43.6 kg | −117 lb −53 kg |
| 220 lb 99.8 kg | −60 lb −27.2 kg | −79 lb −35.8 kg | −100 lb −45.3 kg | −120 lb −54.5 kg |
| 230 lb 104.3 kg | −61 lb −27.7 kg | −82 lb −37.2 kg | −102 lb −46.3 kg | −124 lb −56.2 kg |
| 240 lb 108.9 kg | −63 lb −28.5 kg | −84 lb −38.1 kg | −105 lb −47.6 kg | −127 lb −57.6 kg |
| 250 lb 113.4 kg | −65 lb −29.4 kg | −87 lb −39.4 kg | −108 lb −49 kg | −131 lb −59.5 kg |
| 260 lb 117.9 kg | −67 lb −30.4 kg | −88 lb −40 kg | −111 lb −50.3 kg | −135 lb −61.2 kg |
| 270 lb 122.5 kg | −68 lb −30.9 kg | −91 lb −41.3 kg | −114 lb −51.8 kg | −138 lb −62.6 kg |
| 280 lb 127 kg | −70 lb −31.7 kg | −94 lb −42.6 kg | −117 lb −53.1 kg | −141 lb −63.9 kg |
| 290 lb 131.5 kg | −72 lb −32.6 kg | −95 lb −43.1 kg | −119 lb −54 kg | −145 lb −65.8 kg |
| 300 lb 136.1 kg | −74 lb −33.6 kg | −98 lb −44.5 kg | −122 lb −55.3 kg | −147 lb −66.7 kg |
How Women’s Plate Loaded High Row and Single Arm Cable High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded High Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 20.9 to 37.2 kg.
How to read the table: Every number is the single arm cable high row standard minus the plate loaded high row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the plate loaded high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −46 lb −20.9 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −39 lb −17.7 kg | −49 lb −22.2 kg |
| 120 lb 54.4 kg | −21 lb −9.6 kg | −29 lb −13.2 kg | −42 lb −19 kg | −52 lb −23.6 kg |
| 130 lb 59 kg | −21 lb −9.6 kg | −31 lb −14.1 kg | −44 lb −19.9 kg | −55 lb −25 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −57 lb −25.9 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −48 lb −21.7 kg | −60 lb −27.2 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −35 lb −15.8 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 170 lb 77.1 kg | −26 lb −11.7 kg | −37 lb −16.8 kg | −53 lb −24.1 kg | −65 lb −29.5 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −54 lb −24.5 kg | −68 lb −30.8 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −56 lb −25.4 kg | −70 lb −31.7 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −41 lb −18.6 kg | −58 lb −26.3 kg | −73 lb −33.1 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −43 lb −19.6 kg | −60 lb −27.2 kg | −75 lb −34.1 kg |
| 220 lb 99.8 kg | −31 lb −14 kg | −44 lb −19.9 kg | −62 lb −28.2 kg | −78 lb −35.4 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −64 lb −29 kg | −79 lb −35.9 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −47 lb −21.3 kg | −66 lb −29.9 kg | −82 lb −37.2 kg |
Plate Loaded High Row and Single Arm Cable High Row Exercises Used by This Calculator
The calculator expects repeatable plate loaded high row and single arm cable high row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded High Row and Single Arm Cable High Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded High Row setup and load convention
The total active plate-loaded machine resistance used for the bilateral high row. Valid high-row machine reps. Pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Arm Cable High Row setup and load convention
Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict high-row standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded High Row result and one recent Single Arm Cable High Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Single Arm Cable High Row — View the individual Single Arm Cable High Row standards and next strength-level target.
- Plate Loaded Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.