Seated One Arm Cable Row vs Standing Cable Row Strength Standards
Compare your seated one arm cable row and standing cable 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: 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, the working arm begins each rep from full reach with the shoulder controlled and the elbow extended. 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.
Seated One Arm Cable Row vs Standing Cable Row Strength Standards by Bodyweight
The paired standards below show what the seated one arm cable row and standing cable row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Seated One Arm Cable Row / Standing Cable Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated One Arm Cable Row vs Standing Cable Row Standards
How to read the table: The first number is Seated One Arm Cable 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 | 45 / 62 lb 20.4 / 28.1 kg | 64 / 92 lb 29 / 41.7 kg | 88 / 126 lb 39.9 / 57.2 kg | 115 / 162 lb 52.2 / 73.5 kg |
| 130 lb 59 kg | 47 / 65 lb 21.3 / 29.5 kg | 68 / 97 lb 30.8 / 44 kg | 93 / 133 lb 42.2 / 60.3 kg | 121 / 171 lb 54.9 / 77.6 kg |
| 140 lb 63.5 kg | 50 / 69 lb 22.7 / 31.3 kg | 71 / 102 lb 32.2 / 46.3 kg | 98 / 140 lb 44.5 / 63.5 kg | 127 / 179 lb 57.6 / 81.2 kg |
| 150 lb 68 kg | 52 / 72 lb 23.6 / 32.7 kg | 74 / 107 lb 33.6 / 48.5 kg | 103 / 146 lb 46.7 / 66.2 kg | 133 / 188 lb 60.3 / 85.3 kg |
| 160 lb 72.6 kg | 54 / 75 lb 24.5 / 34 kg | 78 / 111 lb 35.4 / 50.3 kg | 107 / 152 lb 48.5 / 68.9 kg | 139 / 196 lb 63 / 88.9 kg |
| 170 lb 77.1 kg | 57 / 78 lb 25.9 / 35.4 kg | 81 / 116 lb 36.7 / 52.6 kg | 111 / 159 lb 50.3 / 72.1 kg | 145 / 204 lb 65.8 / 92.5 kg |
| 180 lb 81.6 kg | 59 / 81 lb 26.8 / 36.7 kg | 84 / 121 lb 38.1 / 54.9 kg | 116 / 165 lb 52.6 / 74.8 kg | 150 / 212 lb 68 / 96.2 kg |
| 190 lb 86.2 kg | 61 / 84 lb 27.7 / 38.1 kg | 87 / 125 lb 39.5 / 56.7 kg | 120 / 171 lb 54.4 / 77.6 kg | 156 / 220 lb 70.8 / 99.8 kg |
| 200 lb 90.7 kg | 63 / 87 lb 28.6 / 39.5 kg | 90 / 129 lb 40.8 / 58.5 kg | 124 / 177 lb 56.2 / 80.3 kg | 161 / 228 lb 73 / 103.4 kg |
| 210 lb 95.3 kg | 65 / 90 lb 29.5 / 40.8 kg | 93 / 134 lb 42.2 / 60.8 kg | 128 / 183 lb 58.1 / 83 kg | 167 / 235 lb 75.7 / 106.6 kg |
| 220 lb 99.8 kg | 67 / 93 lb 30.4 / 42.2 kg | 96 / 138 lb 43.5 / 62.6 kg | 132 / 189 lb 59.9 / 85.7 kg | 172 / 243 lb 78 / 110.2 kg |
| 230 lb 104.3 kg | 69 / 95 lb 31.3 / 43.1 kg | 99 / 142 lb 44.9 / 64.4 kg | 136 / 194 lb 61.7 / 88 kg | 177 / 250 lb 80.3 / 113.4 kg |
| 240 lb 108.9 kg | 71 / 98 lb 32.2 / 44.5 kg | 102 / 146 lb 46.3 / 66.2 kg | 140 / 200 lb 63.5 / 90.7 kg | 182 / 257 lb 82.6 / 116.6 kg |
| 250 lb 113.4 kg | 73 / 101 lb 33.1 / 45.8 kg | 104 / 150 lb 47.2 / 68 kg | 144 / 205 lb 65.3 / 93 kg | 187 / 264 lb 84.8 / 119.7 kg |
| 260 lb 117.9 kg | 75 / 104 lb 34 / 47.2 kg | 107 / 154 lb 48.5 / 69.9 kg | 148 / 211 lb 67.1 / 95.7 kg | 192 / 271 lb 87.1 / 122.9 kg |
| 270 lb 122.5 kg | 77 / 106 lb 34.9 / 48.1 kg | 110 / 158 lb 49.9 / 71.7 kg | 152 / 216 lb 68.9 / 98 kg | 197 / 278 lb 89.4 / 126.1 kg |
| 280 lb 127 kg | 79 / 109 lb 35.8 / 49.4 kg | 113 / 162 lb 51.3 / 73.5 kg | 155 / 221 lb 70.3 / 100.2 kg | 202 / 285 lb 91.6 / 129.3 kg |
| 290 lb 131.5 kg | 81 / 111 lb 36.7 / 50.3 kg | 115 / 166 lb 52.2 / 75.3 kg | 159 / 227 lb 72.1 / 103 kg | 207 / 292 lb 93.9 / 132.4 kg |
| 300 lb 136.1 kg | 83 / 114 lb 37.6 / 51.7 kg | 118 / 169 lb 53.5 / 76.7 kg | 163 / 232 lb 73.9 / 105.2 kg | 212 / 298 lb 96.2 / 135.2 kg |
Women’s Seated One Arm Cable Row vs Standing Cable Row Standards
How to read the table: The first number is Seated One Arm Cable 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 | 30 / 34 lb 13.6 / 15.4 kg | 43 / 53 lb 19.5 / 24 kg | 60 / 76 lb 27.2 / 34.5 kg | 78 / 98 lb 35.4 / 44.5 kg |
| 110 lb 49.9 kg | 32 / 37 lb 14.5 / 16.8 kg | 46 / 56 lb 20.9 / 25.4 kg | 63 / 81 lb 28.6 / 36.7 kg | 83 / 105 lb 37.6 / 47.6 kg |
| 120 lb 54.4 kg | 34 / 39 lb 15.4 / 17.7 kg | 49 / 59 lb 22.2 / 26.8 kg | 67 / 85 lb 30.4 / 38.6 kg | 88 / 111 lb 39.9 / 50.3 kg |
| 130 lb 59 kg | 35 / 41 lb 15.9 / 18.6 kg | 52 / 63 lb 23.6 / 28.6 kg | 71 / 90 lb 32.2 / 40.8 kg | 93 / 117 lb 42.2 / 53.1 kg |
| 140 lb 63.5 kg | 37 / 43 lb 16.8 / 19.5 kg | 54 / 66 lb 24.5 / 29.9 kg | 74 / 95 lb 33.6 / 43.1 kg | 97 / 123 lb 44 / 55.8 kg |
| 150 lb 68 kg | 39 / 45 lb 17.7 / 20.4 kg | 57 / 69 lb 25.9 / 31.3 kg | 78 / 99 lb 35.4 / 44.9 kg | 102 / 129 lb 46.3 / 58.5 kg |
| 160 lb 72.6 kg | 41 / 47 lb 18.6 / 21.3 kg | 60 / 72 lb 27.2 / 32.7 kg | 81 / 103 lb 36.7 / 46.7 kg | 106 / 135 lb 48.1 / 61.2 kg |
| 170 lb 77.1 kg | 42 / 49 lb 19.1 / 22.2 kg | 62 / 75 lb 28.1 / 34 kg | 85 / 108 lb 38.6 / 49 kg | 111 / 140 lb 50.3 / 63.5 kg |
| 180 lb 81.6 kg | 44 / 51 lb 20 / 23.1 kg | 64 / 78 lb 29 / 35.4 kg | 88 / 112 lb 39.9 / 50.8 kg | 115 / 146 lb 52.2 / 66.2 kg |
| 190 lb 86.2 kg | 46 / 53 lb 20.9 / 24 kg | 67 / 81 lb 30.4 / 36.7 kg | 91 / 116 lb 41.3 / 52.6 kg | 119 / 151 lb 54 / 68.5 kg |
| 200 lb 90.7 kg | 47 / 55 lb 21.3 / 24.9 kg | 69 / 84 lb 31.3 / 38.1 kg | 94 / 120 lb 42.6 / 54.4 kg | 124 / 156 lb 56.2 / 70.8 kg |
| 210 lb 95.3 kg | 49 / 56 lb 22.2 / 25.4 kg | 71 / 86 lb 32.2 / 39 kg | 98 / 124 lb 44.5 / 56.2 kg | 128 / 161 lb 58.1 / 73 kg |
| 220 lb 99.8 kg | 50 / 58 lb 22.7 / 26.3 kg | 74 / 89 lb 33.6 / 40.4 kg | 101 / 128 lb 45.8 / 58.1 kg | 132 / 167 lb 59.9 / 75.7 kg |
| 230 lb 104.3 kg | 52 / 60 lb 23.6 / 27.2 kg | 76 / 92 lb 34.5 / 41.7 kg | 104 / 132 lb 47.2 / 59.9 kg | 136 / 172 lb 61.7 / 78 kg |
| 240 lb 108.9 kg | 53 / 62 lb 24 / 28.1 kg | 78 / 94 lb 35.4 / 42.6 kg | 107 / 135 lb 48.5 / 61.2 kg | 140 / 176 lb 63.5 / 79.8 kg |
How Your Seated One Arm Cable Row vs Standing Cable 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Seated One Arm Cable 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 seated one arm cable row strength level
For seated one arm cable 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.
3. Find the standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing 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.
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
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.
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 one arm cable 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 Seated One Arm Cable 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 seated one arm 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
21.3 → 39 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the seated one arm cable row standard. A plus sign means the standing cable row standard is higher. A minus sign means the seated one arm cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +38 lb +17.3 kg | +47 lb +21.3 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +29 lb +13.2 kg | +40 lb +18.1 kg | +50 lb +22.7 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +31 lb +14.1 kg | +42 lb +19 kg | +52 lb +23.6 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +33 lb +14.9 kg | +43 lb +19.5 kg | +55 lb +25 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +33 lb +14.9 kg | +45 lb +20.4 kg | +57 lb +25.9 kg |
| 170 lb 77.1 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +48 lb +21.8 kg | +59 lb +26.7 kg |
| 180 lb 81.6 kg | +22 lb +9.9 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +62 lb +28.2 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +38 lb +17.2 kg | +51 lb +23.2 kg | +64 lb +29 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +53 lb +24.1 kg | +67 lb +30.4 kg |
| 210 lb 95.3 kg | +25 lb +11.3 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +68 lb +30.9 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +42 lb +19.1 kg | +57 lb +25.8 kg | +71 lb +32.2 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +73 lb +33.1 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +44 lb +19.9 kg | +60 lb +27.2 kg | +75 lb +34 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +46 lb +20.8 kg | +61 lb +27.7 kg | +77 lb +34.9 kg |
| 260 lb 117.9 kg | +29 lb +13.2 kg | +47 lb +21.4 kg | +63 lb +28.6 kg | +79 lb +35.8 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +48 lb +21.8 kg | +64 lb +29.1 kg | +81 lb +36.7 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +83 lb +37.7 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +51 lb +23.1 kg | +68 lb +30.9 kg | +85 lb +38.5 kg |
| 300 lb 136.1 kg | +31 lb +14.1 kg | +51 lb +23.2 kg | +69 lb +31.3 kg | +86 lb +39 kg |
How Women’s Seated One Arm Cable Row and Standing Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Standing Cable Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 9.1 to 16.3 kg.
How to read the table: Every number is the standing cable row standard minus the seated one arm cable row standard. A plus sign means the standing cable row standard is higher. A minus sign means the seated one arm cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.8 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +18 lb +8.1 kg | +22 lb +10 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +18 lb +8.2 kg | +23 lb +10.4 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +11 lb +5 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +27 lb +12.2 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +12 lb +5.5 kg | +22 lb +10 kg | +29 lb +13.1 kg |
| 170 lb 77.1 kg | +7 lb +3.1 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +29 lb +13.2 kg |
| 180 lb 81.6 kg | +7 lb +3.1 kg | +14 lb +6.4 kg | +24 lb +10.9 kg | +31 lb +14 kg |
| 190 lb 86.2 kg | +7 lb +3.1 kg | +14 lb +6.3 kg | +25 lb +11.3 kg | +32 lb +14.5 kg |
| 200 lb 90.7 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +32 lb +14.6 kg |
| 210 lb 95.3 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +26 lb +11.7 kg | +33 lb +14.9 kg |
| 220 lb 99.8 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +27 lb +12.3 kg | +35 lb +15.8 kg |
| 230 lb 104.3 kg | +8 lb +3.6 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +36 lb +16.3 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +36 lb +16.3 kg |
Seated One Arm Cable Row and Standing Cable Row Exercises Used by This Calculator
Valid results depend on using the specified seated one arm cable row and standing cable row technique and load convention. Use strict, repeatable Seated One Arm Cable 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 Seated One Arm Cable Row setup and load convention
Movement is performed seated at a cable row station using one handle and one arm at a time. Load must be entered as the selected cable stack load used by the working arm. Load is not doubled for unilateral testing. The lifter sits with feet braced and hips square to the cable station. The torso must remain upright or slightly forward with a stable neutral spine throughout the set. The working arm begins each rep from full reach with the shoulder controlled and the elbow extended. The handle must travel in a consistent horizontal pulling path toward the lower ribs, waist, or side of the torso. The elbow must drive behind the torso without the shoulder dumping forward or shrugging upward. The shoulder blade must retract under control at the finish of each rep. The non-working arm may hold the station only for balance, not to twist, brace excessively, or assist the pull. Torso rotation must remain minimal and may not be used to initiate or finish the repetition. Seat position, foot placement, handle attachment, and cable height must remain consistent across the full test set. Full range of motion is required on every rep, from controlled arm extension to clear elbow drive behind the torso. Reps must be controlled through both the pulling and return phases. No deliberate layback, hip drive, leg drive, trunk rotation, shoulder shrugging, or jerking the handle allowed. No bouncing out of the stretched position or using cable recoil to start the next rep. No partial reps, shortened reach, shortened finish position, assisted reps, or grip-switching mid-set. The weaker side should define the valid test load if left and right sides differ. Allowed equipment: seated cable row station, single D-handle or similar one-hand cable handle, optional lifting straps, optional wrist wraps, and optional belt. Disallowed variation 1: bilateral seated cable row. Disallowed variation 2: chest-supported row, machine row, T-bar row, or plate-loaded row. Disallowed variation 3: one-arm dumbbell row, landmine row, barbell row, or bent-over row. Disallowed variation 4: standing one-arm cable row, kneeling cable row, or rotational cable row. Disallowed variation 5: lat pulldown, high-to-low cable row, face pull, or pullover variation. Disallowed variation 6: partial reps, torso-twist reps, layback reps, leg-drive reps, grip-assisted reps, or momentum-assisted reps. Rep is complete when the handle reaches the torso-side finish position under control with the elbow behind the body, scapula retracted, and torso stable without rotation or excessive layback.
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 Seated One Arm Cable 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
- Seated One Arm Cable Row — View the individual Seated One Arm Cable Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Seated Cable 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.
- Dumbbell Bent-Over 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.