Seated Cable Row vs Double Kettlebell Row Strength Standards
Compare your seated cable row and double kettlebell row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: selected cable-stack weight and 1–12 strict reps. Second lift: total weight of both kettlebells and 1–12 strict reps. Pounds or kilograms. For the first exercise, performed seated on a cable row station with feet braced against the platform. For the second exercise, hold a stable bent-over position, row both kettlebells toward the lower ribs or hips together, and lower under control without standing up, shrugging only, bouncing, or alternating arms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Cable Row vs Double Kettlebell Row Strength Standards by Bodyweight
These bodyweight tables place the seated cable row and double kettlebell 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 Seated Cable Row / Double Kettlebell Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Seated Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Seated Cable Row; the second is Double Kettlebell 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 | 56 / 70 lb 25.4 / 31.8 kg | 77 / 101 lb 34.9 / 45.8 kg | 105 / 134 lb 47.6 / 60.8 kg | 133 / 168 lb 60.3 / 76.2 kg |
| 130 lb 59 kg | 59 / 74 lb 26.8 / 33.6 kg | 82 / 106 lb 37.2 / 48.1 kg | 111 / 141 lb 50.3 / 64 kg | 141 / 177 lb 64 / 80.3 kg |
| 140 lb 63.5 kg | 62 / 78 lb 28.1 / 35.4 kg | 86 / 112 lb 39 / 50.8 kg | 117 / 148 lb 53.1 / 67.1 kg | 148 / 186 lb 67.1 / 84.4 kg |
| 150 lb 68 kg | 65 / 81 lb 29.5 / 36.7 kg | 90 / 117 lb 40.8 / 53.1 kg | 122 / 155 lb 55.3 / 70.3 kg | 155 / 195 lb 70.3 / 88.5 kg |
| 160 lb 72.6 kg | 68 / 85 lb 30.8 / 38.6 kg | 94 / 122 lb 42.6 / 55.3 kg | 128 / 162 lb 58.1 / 73.5 kg | 161 / 203 lb 73 / 92.1 kg |
| 170 lb 77.1 kg | 71 / 88 lb 32.2 / 39.9 kg | 97 / 127 lb 44 / 57.6 kg | 133 / 169 lb 60.3 / 76.7 kg | 168 / 212 lb 76.2 / 96.2 kg |
| 180 lb 81.6 kg | 73 / 92 lb 33.1 / 41.7 kg | 101 / 132 lb 45.8 / 59.9 kg | 138 / 176 lb 62.6 / 79.8 kg | 175 / 220 lb 79.4 / 99.8 kg |
| 190 lb 86.2 kg | 76 / 95 lb 34.5 / 43.1 kg | 105 / 137 lb 47.6 / 62.1 kg | 143 / 182 lb 64.9 / 82.6 kg | 181 / 228 lb 82.1 / 103.4 kg |
| 200 lb 90.7 kg | 79 / 98 lb 35.8 / 44.5 kg | 109 / 142 lb 49.4 / 64.4 kg | 148 / 188 lb 67.1 / 85.3 kg | 187 / 236 lb 84.8 / 107 kg |
| 210 lb 95.3 kg | 81 / 102 lb 36.7 / 46.3 kg | 112 / 146 lb 50.8 / 66.2 kg | 153 / 195 lb 69.4 / 88.5 kg | 193 / 244 lb 87.5 / 110.7 kg |
| 220 lb 99.8 kg | 84 / 105 lb 38.1 / 47.6 kg | 116 / 151 lb 52.6 / 68.5 kg | 158 / 201 lb 71.7 / 91.2 kg | 200 / 251 lb 90.7 / 113.9 kg |
| 230 lb 104.3 kg | 86 / 108 lb 39 / 49 kg | 119 / 156 lb 54 / 70.8 kg | 162 / 207 lb 73.5 / 93.9 kg | 206 / 259 lb 93.4 / 117.5 kg |
| 240 lb 108.9 kg | 89 / 111 lb 40.4 / 50.3 kg | 123 / 160 lb 55.8 / 72.6 kg | 167 / 213 lb 75.7 / 96.6 kg | 212 / 266 lb 96.2 / 120.7 kg |
| 250 lb 113.4 kg | 91 / 114 lb 41.3 / 51.7 kg | 126 / 165 lb 57.2 / 74.8 kg | 172 / 219 lb 78 / 99.3 kg | 217 / 274 lb 98.4 / 124.3 kg |
| 260 lb 117.9 kg | 94 / 117 lb 42.6 / 53.1 kg | 129 / 169 lb 58.5 / 76.7 kg | 176 / 224 lb 79.8 / 101.6 kg | 223 / 281 lb 101.2 / 127.5 kg |
| 270 lb 122.5 kg | 96 / 120 lb 43.5 / 54.4 kg | 133 / 173 lb 60.3 / 78.5 kg | 181 / 230 lb 82.1 / 104.3 kg | 229 / 288 lb 103.9 / 130.6 kg |
| 280 lb 127 kg | 98 / 123 lb 44.5 / 55.8 kg | 136 / 177 lb 61.7 / 80.3 kg | 185 / 236 lb 83.9 / 107 kg | 234 / 295 lb 106.1 / 133.8 kg |
| 290 lb 131.5 kg | 101 / 126 lb 45.8 / 57.2 kg | 139 / 182 lb 63 / 82.6 kg | 190 / 241 lb 86.2 / 109.3 kg | 240 / 302 lb 108.9 / 137 kg |
| 300 lb 136.1 kg | 103 / 129 lb 46.7 / 58.5 kg | 142 / 186 lb 64.4 / 84.4 kg | 194 / 247 lb 88 / 112 kg | 245 / 309 lb 111.1 / 140.2 kg |
Women’s Seated Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Seated Cable Row; the second is Double Kettlebell 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 | 40 / 39 lb 18.1 / 17.7 kg | 57 / 57 lb 25.9 / 25.9 kg | 75 / 80 lb 34 / 36.3 kg | 92 / 103 lb 41.7 / 46.7 kg |
| 110 lb 49.9 kg | 43 / 41 lb 19.5 / 18.6 kg | 61 / 61 lb 27.7 / 27.7 kg | 80 / 85 lb 36.3 / 38.6 kg | 98 / 110 lb 44.5 / 49.9 kg |
| 120 lb 54.4 kg | 46 / 44 lb 20.9 / 20 kg | 65 / 65 lb 29.5 / 29.5 kg | 84 / 90 lb 38.1 / 40.8 kg | 103 / 116 lb 46.7 / 52.6 kg |
| 130 lb 59 kg | 48 / 46 lb 21.8 / 20.9 kg | 68 / 68 lb 30.8 / 30.8 kg | 89 / 95 lb 40.4 / 43.1 kg | 109 / 123 lb 49.4 / 55.8 kg |
| 140 lb 63.5 kg | 51 / 49 lb 23.1 / 22.2 kg | 72 / 72 lb 32.7 / 32.7 kg | 94 / 100 lb 42.6 / 45.4 kg | 115 / 129 lb 52.2 / 58.5 kg |
| 150 lb 68 kg | 53 / 51 lb 24 / 23.1 kg | 75 / 75 lb 34 / 34 kg | 98 / 105 lb 44.5 / 47.6 kg | 120 / 135 lb 54.4 / 61.2 kg |
| 160 lb 72.6 kg | 55 / 53 lb 24.9 / 24 kg | 78 / 78 lb 35.4 / 35.4 kg | 102 / 110 lb 46.3 / 49.9 kg | 125 / 141 lb 56.7 / 64 kg |
| 170 lb 77.1 kg | 58 / 55 lb 26.3 / 24.9 kg | 82 / 82 lb 37.2 / 37.2 kg | 107 / 114 lb 48.5 / 51.7 kg | 130 / 147 lb 59 / 66.7 kg |
| 180 lb 81.6 kg | 60 / 58 lb 27.2 / 26.3 kg | 85 / 85 lb 38.6 / 38.6 kg | 111 / 119 lb 50.3 / 54 kg | 136 / 152 lb 61.7 / 68.9 kg |
| 190 lb 86.2 kg | 62 / 60 lb 28.1 / 27.2 kg | 88 / 88 lb 39.9 / 39.9 kg | 115 / 123 lb 52.2 / 55.8 kg | 140 / 158 lb 63.5 / 71.7 kg |
| 200 lb 90.7 kg | 64 / 62 lb 29 / 28.1 kg | 91 / 91 lb 41.3 / 41.3 kg | 119 / 127 lb 54 / 57.6 kg | 145 / 164 lb 65.8 / 74.4 kg |
| 210 lb 95.3 kg | 66 / 64 lb 29.9 / 29 kg | 94 / 94 lb 42.6 / 42.6 kg | 123 / 131 lb 55.8 / 59.4 kg | 150 / 169 lb 68 / 76.7 kg |
| 220 lb 99.8 kg | 68 / 66 lb 30.8 / 29.9 kg | 97 / 97 lb 44 / 44 kg | 127 / 136 lb 57.6 / 61.7 kg | 155 / 174 lb 70.3 / 78.9 kg |
| 230 lb 104.3 kg | 70 / 68 lb 31.8 / 30.8 kg | 100 / 100 lb 45.4 / 45.4 kg | 130 / 140 lb 59 / 63.5 kg | 160 / 180 lb 72.6 / 81.6 kg |
| 240 lb 108.9 kg | 73 / 70 lb 33.1 / 31.8 kg | 103 / 103 lb 46.7 / 46.7 kg | 134 / 144 lb 60.8 / 65.3 kg | 164 / 185 lb 74.4 / 83.9 kg |
How Your Seated Cable Row vs Double Kettlebell Row Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Seated Cable Row vs Double Kettlebell Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the seated cable row strength level
The seated cable row standards use the sex-specific standards from the individual Seated Cable 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.
3. Find the double kettlebell row strength level
For double kettlebell 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the double kettlebell 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 Seated Cable Row and Double Kettlebell 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 double kettlebell row standard is higher; below zero means the seated cable 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 Double Kettlebell Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 15.9 to 29.1 kg.
How to read the table: Every number is the double kettlebell row standard minus the seated cable row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +24 lb +10.9 kg | +29 lb +13.2 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +30 lb +13.7 kg | +36 lb +16.3 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +31 lb +14 kg | +38 lb +17.3 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +27 lb +12.3 kg | +33 lb +15 kg | +40 lb +18.2 kg |
| 160 lb 72.6 kg | +17 lb +7.8 kg | +28 lb +12.7 kg | +34 lb +15.4 kg | +42 lb +19.1 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +30 lb +13.6 kg | +36 lb +16.4 kg | +44 lb +20 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +31 lb +14.1 kg | +38 lb +17.2 kg | +45 lb +20.4 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +33 lb +15 kg | +40 lb +18.2 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +34 lb +15.4 kg | +42 lb +19.1 kg | +51 lb +23.2 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +51 lb +23.2 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +53 lb +24.1 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +54 lb +24.5 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +39 lb +17.6 kg | +47 lb +21.3 kg | +57 lb +25.9 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +40 lb +18.2 kg | +48 lb +21.8 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +40 lb +18.2 kg | +49 lb +22.2 kg | +59 lb +26.7 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +43 lb +19.6 kg | +51 lb +23.1 kg | +62 lb +28.1 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +44 lb +20 kg | +53 lb +24 kg | +64 lb +29.1 kg |
How Women’s Seated Cable Row and Double Kettlebell Row Standards Differ
What the women’s data shows:
The seated cable row and double kettlebell row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
At Elite, the difference is 5 kg at 100 lb and 9.5 kg at 240 lb.
How to read the table: Every number is the double kettlebell row standard minus the seated cable row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.4 kg | 0 lb 0 kg | +5 lb +2.3 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | +5 lb +2.3 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | +6 lb +2.7 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | 0 lb 0 kg | +6 lb +2.7 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | 0 lb 0 kg | +6 lb +2.8 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | 0 lb 0 kg | +7 lb +3.1 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | 0 lb 0 kg | +8 lb +3.6 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | 0 lb 0 kg | +8 lb +3.7 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | 0 lb 0 kg | +8 lb +3.6 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | 0 lb 0 kg | +8 lb +3.6 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | 0 lb 0 kg | +8 lb +3.6 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | −2 lb −0.9 kg | 0 lb 0 kg | +9 lb +4.1 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | −2 lb −1 kg | 0 lb 0 kg | +10 lb +4.5 kg | +20 lb +9 kg |
| 240 lb 108.9 kg | −3 lb −1.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +21 lb +9.5 kg |
Seated Cable Row and Double Kettlebell Row Exercises Used by This Calculator
Valid results depend on using the specified seated cable row and double kettlebell row technique and load convention. Use strict, repeatable Seated Cable Row and Double Kettlebell 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 Seated Cable Row setup and load convention
These standards reflect the selected stack weight only (not accounting for pulley mechanics differences). Performed seated on a cable row station with feet braced against the platform. Consistent seat position, foot placement, and cable setup assumed across all tests. Neutral spine maintained throughout. Handle makes controlled contact with the lower ribs or upper abdomen. Elbows clearly travel behind the torso. Full arm extension starts each rep. Torso remains upright with no deliberate backward lean to complete reps. No bodyweight shift or leg drive. No partial reps, assisted reps, or jerking the handle. Raw lifting only.
Use the Double Kettlebell Row setup and load convention
The total combined weight of both kettlebells rowed from a bent-over position. Strict paired-kettlebell row reps. Hold a stable bent-over position, row both kettlebells toward the lower ribs or hips together, and lower under control without standing up, shrugging only, bouncing, or alternating arms. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Seated Cable Row result and one recent Double Kettlebell Row result
Use the correct input for each exercise: Selected cable-stack weight and a whole number from 1 to 12 reps for Seated Cable Row and Total weight of both kettlebells and a whole number from 1 to 12 reps for Double Kettlebell Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Double Kettlebell Row — View the individual Double Kettlebell Row standards and next strength-level target.
- Kettlebell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Arm Dumbbell 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.
- Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.