Plate Loaded Row vs Standing Cable Row Strength Standards
Compare your plate loaded row and standing cable row against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the body quiet against the machine setup and return the handles under control. For the second exercise, complete strict standing cable row repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Row vs Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded row and standing cable row to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Plate Loaded Row / Standing Cable Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Plate Loaded Row vs Standing Cable Row Standards
How to read the table: The first number is Plate Loaded Row; the second is Standing 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 | 67 / 62 lb 30.4 / 28.1 kg | 92 / 92 lb 41.7 / 41.7 kg | 123 / 126 lb 55.8 / 57.2 kg | 154 / 162 lb 69.9 / 73.5 kg |
| 130 lb 59 kg | 71 / 65 lb 32.2 / 29.5 kg | 97 / 97 lb 44 / 44 kg | 130 / 133 lb 59 / 60.3 kg | 162 / 171 lb 73.5 / 77.6 kg |
| 140 lb 63.5 kg | 74 / 69 lb 33.6 / 31.3 kg | 102 / 102 lb 46.3 / 46.3 kg | 136 / 140 lb 61.7 / 63.5 kg | 171 / 179 lb 77.6 / 81.2 kg |
| 150 lb 68 kg | 78 / 72 lb 35.4 / 32.7 kg | 107 / 107 lb 48.5 / 48.5 kg | 143 / 146 lb 64.9 / 66.2 kg | 179 / 188 lb 81.2 / 85.3 kg |
| 160 lb 72.6 kg | 81 / 75 lb 36.7 / 34 kg | 111 / 111 lb 50.3 / 50.3 kg | 149 / 152 lb 67.6 / 68.9 kg | 186 / 196 lb 84.4 / 88.9 kg |
| 170 lb 77.1 kg | 84 / 78 lb 38.1 / 35.4 kg | 116 / 116 lb 52.6 / 52.6 kg | 155 / 159 lb 70.3 / 72.1 kg | 194 / 204 lb 88 / 92.5 kg |
| 180 lb 81.6 kg | 88 / 81 lb 39.9 / 36.7 kg | 121 / 121 lb 54.9 / 54.9 kg | 161 / 165 lb 73 / 74.8 kg | 202 / 212 lb 91.6 / 96.2 kg |
| 190 lb 86.2 kg | 91 / 84 lb 41.3 / 38.1 kg | 125 / 125 lb 56.7 / 56.7 kg | 167 / 171 lb 75.7 / 77.6 kg | 209 / 220 lb 94.8 / 99.8 kg |
| 200 lb 90.7 kg | 94 / 87 lb 42.6 / 39.5 kg | 129 / 129 lb 58.5 / 58.5 kg | 173 / 177 lb 78.5 / 80.3 kg | 216 / 228 lb 98 / 103.4 kg |
| 210 lb 95.3 kg | 97 / 90 lb 44 / 40.8 kg | 134 / 134 lb 60.8 / 60.8 kg | 179 / 183 lb 81.2 / 83 kg | 223 / 235 lb 101.2 / 106.6 kg |
| 220 lb 99.8 kg | 100 / 93 lb 45.4 / 42.2 kg | 138 / 138 lb 62.6 / 62.6 kg | 184 / 189 lb 83.5 / 85.7 kg | 230 / 243 lb 104.3 / 110.2 kg |
| 230 lb 104.3 kg | 103 / 95 lb 46.7 / 43.1 kg | 142 / 142 lb 64.4 / 64.4 kg | 190 / 194 lb 86.2 / 88 kg | 237 / 250 lb 107.5 / 113.4 kg |
| 240 lb 108.9 kg | 106 / 98 lb 48.1 / 44.5 kg | 146 / 146 lb 66.2 / 66.2 kg | 195 / 200 lb 88.5 / 90.7 kg | 244 / 257 lb 110.7 / 116.6 kg |
| 250 lb 113.4 kg | 109 / 101 lb 49.4 / 45.8 kg | 150 / 150 lb 68 / 68 kg | 201 / 205 lb 91.2 / 93 kg | 251 / 264 lb 113.9 / 119.7 kg |
| 260 lb 117.9 kg | 112 / 104 lb 50.8 / 47.2 kg | 154 / 154 lb 69.9 / 69.9 kg | 206 / 211 lb 93.4 / 95.7 kg | 258 / 271 lb 117 / 122.9 kg |
| 270 lb 122.5 kg | 115 / 106 lb 52.2 / 48.1 kg | 158 / 158 lb 71.7 / 71.7 kg | 211 / 216 lb 95.7 / 98 kg | 264 / 278 lb 119.7 / 126.1 kg |
| 280 lb 127 kg | 118 / 109 lb 53.5 / 49.4 kg | 162 / 162 lb 73.5 / 73.5 kg | 216 / 221 lb 98 / 100.2 kg | 271 / 285 lb 122.9 / 129.3 kg |
| 290 lb 131.5 kg | 121 / 111 lb 54.9 / 50.3 kg | 166 / 166 lb 75.3 / 75.3 kg | 221 / 227 lb 100.2 / 103 kg | 277 / 292 lb 125.6 / 132.4 kg |
| 300 lb 136.1 kg | 123 / 114 lb 55.8 / 51.7 kg | 169 / 169 lb 76.7 / 76.7 kg | 226 / 232 lb 102.5 / 105.2 kg | 283 / 298 lb 128.4 / 135.2 kg |
Women’s Plate Loaded Row vs Standing Cable Row Standards
How to read the table: The first number is Plate Loaded Row; the second is Standing 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 | 46 / 34 lb 20.9 / 15.4 kg | 64 / 53 lb 29 / 24 kg | 86 / 76 lb 39 / 34.5 kg | 108 / 98 lb 49 / 44.5 kg |
| 110 lb 49.9 kg | 49 / 37 lb 22.2 / 16.8 kg | 68 / 56 lb 30.8 / 25.4 kg | 92 / 81 lb 41.7 / 36.7 kg | 115 / 105 lb 52.2 / 47.6 kg |
| 120 lb 54.4 kg | 52 / 39 lb 23.6 / 17.7 kg | 72 / 59 lb 32.7 / 26.8 kg | 97 / 85 lb 44 / 38.6 kg | 122 / 111 lb 55.3 / 50.3 kg |
| 130 lb 59 kg | 55 / 41 lb 24.9 / 18.6 kg | 76 / 63 lb 34.5 / 28.6 kg | 103 / 90 lb 46.7 / 40.8 kg | 128 / 117 lb 58.1 / 53.1 kg |
| 140 lb 63.5 kg | 57 / 43 lb 25.9 / 19.5 kg | 80 / 66 lb 36.3 / 29.9 kg | 108 / 95 lb 49 / 43.1 kg | 135 / 123 lb 61.2 / 55.8 kg |
| 150 lb 68 kg | 60 / 45 lb 27.2 / 20.4 kg | 84 / 69 lb 38.1 / 31.3 kg | 113 / 99 lb 51.3 / 44.9 kg | 141 / 129 lb 64 / 58.5 kg |
| 160 lb 72.6 kg | 63 / 47 lb 28.6 / 21.3 kg | 88 / 72 lb 39.9 / 32.7 kg | 118 / 103 lb 53.5 / 46.7 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 170 lb 77.1 kg | 65 / 49 lb 29.5 / 22.2 kg | 91 / 75 lb 41.3 / 34 kg | 123 / 108 lb 55.8 / 49 kg | 153 / 140 lb 69.4 / 63.5 kg |
| 180 lb 81.6 kg | 68 / 51 lb 30.8 / 23.1 kg | 95 / 78 lb 43.1 / 35.4 kg | 128 / 112 lb 58.1 / 50.8 kg | 159 / 146 lb 72.1 / 66.2 kg |
| 190 lb 86.2 kg | 70 / 53 lb 31.8 / 24 kg | 98 / 81 lb 44.5 / 36.7 kg | 132 / 116 lb 59.9 / 52.6 kg | 165 / 151 lb 74.8 / 68.5 kg |
| 200 lb 90.7 kg | 73 / 55 lb 33.1 / 24.9 kg | 102 / 84 lb 46.3 / 38.1 kg | 137 / 120 lb 62.1 / 54.4 kg | 171 / 156 lb 77.6 / 70.8 kg |
| 210 lb 95.3 kg | 75 / 56 lb 34 / 25.4 kg | 105 / 86 lb 47.6 / 39 kg | 141 / 124 lb 64 / 56.2 kg | 176 / 161 lb 79.8 / 73 kg |
| 220 lb 99.8 kg | 77 / 58 lb 34.9 / 26.3 kg | 108 / 89 lb 49 / 40.4 kg | 146 / 128 lb 66.2 / 58.1 kg | 182 / 167 lb 82.6 / 75.7 kg |
| 230 lb 104.3 kg | 80 / 60 lb 36.3 / 27.2 kg | 112 / 92 lb 50.8 / 41.7 kg | 150 / 132 lb 68 / 59.9 kg | 187 / 172 lb 84.8 / 78 kg |
| 240 lb 108.9 kg | 82 / 62 lb 37.2 / 28.1 kg | 115 / 94 lb 52.2 / 42.6 kg | 155 / 135 lb 70.3 / 61.2 kg | 193 / 176 lb 87.5 / 79.8 kg |
How Your Plate Loaded Row vs Standing Cable Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Row and Standing Cable 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 row strength level
For plate loaded 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 standing cable row strength level
The standing cable row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 plate loaded row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing cable 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 Row and Standing 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 standing cable row standard is higher; below zero means the plate loaded 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.
The higher target remains with Standing Cable Row for Advanced and Elite throughout the table.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the plate loaded row standard. A plus sign means the standing cable row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −5 lb −2.3 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4.1 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | 0 lb 0 kg | +4 lb +1.8 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | 0 lb 0 kg | +3 lb +1.3 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | 0 lb 0 kg | +4 lb +1.8 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | 0 lb 0 kg | +4 lb +1.8 kg | +10 lb +4.6 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | 0 lb 0 kg | +4 lb +1.9 kg | +11 lb +5 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | −7 lb −3.2 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | 0 lb 0 kg | +5 lb +2.2 kg | +13 lb +5.9 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | 0 lb 0 kg | +4 lb +1.8 kg | +13 lb +5.9 kg |
| 240 lb 108.9 kg | −8 lb −3.6 kg | 0 lb 0 kg | +5 lb +2.2 kg | +13 lb +5.9 kg |
| 250 lb 113.4 kg | −8 lb −3.6 kg | 0 lb 0 kg | +4 lb +1.8 kg | +13 lb +5.8 kg |
| 260 lb 117.9 kg | −8 lb −3.6 kg | 0 lb 0 kg | +5 lb +2.3 kg | +13 lb +5.9 kg |
| 270 lb 122.5 kg | −9 lb −4.1 kg | 0 lb 0 kg | +5 lb +2.3 kg | +14 lb +6.4 kg |
| 280 lb 127 kg | −9 lb −4.1 kg | 0 lb 0 kg | +5 lb +2.2 kg | +14 lb +6.4 kg |
| 290 lb 131.5 kg | −10 lb −4.6 kg | 0 lb 0 kg | +6 lb +2.8 kg | +15 lb +6.8 kg |
| 300 lb 136.1 kg | −9 lb −4.1 kg | 0 lb 0 kg | +6 lb +2.7 kg | +15 lb +6.8 kg |
How Women’s Plate Loaded Row and Standing Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.5 → 7.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the plate loaded row standard. A plus sign means the standing cable row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.5 kg | −11 lb −5 kg | −10 lb −4.5 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −11 lb −5 kg | −10 lb −4.6 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −12 lb −5.4 kg | −11 lb −5 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −14 lb −6.4 kg | −14 lb −6.4 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −14 lb −6.4 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −16 lb −7.2 kg | −15 lb −6.8 kg | −12 lb −5.5 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −15 lb −6.8 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −16 lb −7.3 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | −17 lb −7.8 kg | −17 lb −7.8 kg | −16 lb −7.3 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −17 lb −7.8 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −18 lb −8.1 kg | −15 lb −6.9 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −20 lb −9.1 kg | −18 lb −8.1 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −21 lb −9.6 kg | −20 lb −9.1 kg | −17 lb −7.7 kg |
Plate Loaded Row and Standing Cable Row Exercises Used by This Calculator
For a useful comparison, perform a strict plate loaded row and a strict standing cable row using the setup and load rules below. Use strict, repeatable Plate Loaded Row and Standing Cable 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 Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Use the 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.
Enter one recent Plate Loaded Row result and one recent Standing Cable 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 Row — View the individual Plate Loaded Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Row — 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.