Standing Cable Row vs Double Kettlebell Row Strength Standards
Compare your standing cable row and double kettlebell 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: weight used and 1–12 strict reps. Second lift: total weight of both kettlebells and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict standing cable row repetitions through full range with a stable setup, controlled weight, and no assistance. 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.
Standing Cable Row vs Double Kettlebell Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing cable row and double kettlebell 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 Standing Cable Row / Double Kettlebell Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Standing Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Standing 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 | 62 / 70 lb 28.1 / 31.8 kg | 92 / 101 lb 41.7 / 45.8 kg | 126 / 134 lb 57.2 / 60.8 kg | 162 / 168 lb 73.5 / 76.2 kg |
| 130 lb 59 kg | 65 / 74 lb 29.5 / 33.6 kg | 97 / 106 lb 44 / 48.1 kg | 133 / 141 lb 60.3 / 64 kg | 171 / 177 lb 77.6 / 80.3 kg |
| 140 lb 63.5 kg | 69 / 78 lb 31.3 / 35.4 kg | 102 / 112 lb 46.3 / 50.8 kg | 140 / 148 lb 63.5 / 67.1 kg | 179 / 186 lb 81.2 / 84.4 kg |
| 150 lb 68 kg | 72 / 81 lb 32.7 / 36.7 kg | 107 / 117 lb 48.5 / 53.1 kg | 146 / 155 lb 66.2 / 70.3 kg | 188 / 195 lb 85.3 / 88.5 kg |
| 160 lb 72.6 kg | 75 / 85 lb 34 / 38.6 kg | 111 / 122 lb 50.3 / 55.3 kg | 152 / 162 lb 68.9 / 73.5 kg | 196 / 203 lb 88.9 / 92.1 kg |
| 170 lb 77.1 kg | 78 / 88 lb 35.4 / 39.9 kg | 116 / 127 lb 52.6 / 57.6 kg | 159 / 169 lb 72.1 / 76.7 kg | 204 / 212 lb 92.5 / 96.2 kg |
| 180 lb 81.6 kg | 81 / 92 lb 36.7 / 41.7 kg | 121 / 132 lb 54.9 / 59.9 kg | 165 / 176 lb 74.8 / 79.8 kg | 212 / 220 lb 96.2 / 99.8 kg |
| 190 lb 86.2 kg | 84 / 95 lb 38.1 / 43.1 kg | 125 / 137 lb 56.7 / 62.1 kg | 171 / 182 lb 77.6 / 82.6 kg | 220 / 228 lb 99.8 / 103.4 kg |
| 200 lb 90.7 kg | 87 / 98 lb 39.5 / 44.5 kg | 129 / 142 lb 58.5 / 64.4 kg | 177 / 188 lb 80.3 / 85.3 kg | 228 / 236 lb 103.4 / 107 kg |
| 210 lb 95.3 kg | 90 / 102 lb 40.8 / 46.3 kg | 134 / 146 lb 60.8 / 66.2 kg | 183 / 195 lb 83 / 88.5 kg | 235 / 244 lb 106.6 / 110.7 kg |
| 220 lb 99.8 kg | 93 / 105 lb 42.2 / 47.6 kg | 138 / 151 lb 62.6 / 68.5 kg | 189 / 201 lb 85.7 / 91.2 kg | 243 / 251 lb 110.2 / 113.9 kg |
| 230 lb 104.3 kg | 95 / 108 lb 43.1 / 49 kg | 142 / 156 lb 64.4 / 70.8 kg | 194 / 207 lb 88 / 93.9 kg | 250 / 259 lb 113.4 / 117.5 kg |
| 240 lb 108.9 kg | 98 / 111 lb 44.5 / 50.3 kg | 146 / 160 lb 66.2 / 72.6 kg | 200 / 213 lb 90.7 / 96.6 kg | 257 / 266 lb 116.6 / 120.7 kg |
| 250 lb 113.4 kg | 101 / 114 lb 45.8 / 51.7 kg | 150 / 165 lb 68 / 74.8 kg | 205 / 219 lb 93 / 99.3 kg | 264 / 274 lb 119.7 / 124.3 kg |
| 260 lb 117.9 kg | 104 / 117 lb 47.2 / 53.1 kg | 154 / 169 lb 69.9 / 76.7 kg | 211 / 224 lb 95.7 / 101.6 kg | 271 / 281 lb 122.9 / 127.5 kg |
| 270 lb 122.5 kg | 106 / 120 lb 48.1 / 54.4 kg | 158 / 173 lb 71.7 / 78.5 kg | 216 / 230 lb 98 / 104.3 kg | 278 / 288 lb 126.1 / 130.6 kg |
| 280 lb 127 kg | 109 / 123 lb 49.4 / 55.8 kg | 162 / 177 lb 73.5 / 80.3 kg | 221 / 236 lb 100.2 / 107 kg | 285 / 295 lb 129.3 / 133.8 kg |
| 290 lb 131.5 kg | 111 / 126 lb 50.3 / 57.2 kg | 166 / 182 lb 75.3 / 82.6 kg | 227 / 241 lb 103 / 109.3 kg | 292 / 302 lb 132.4 / 137 kg |
| 300 lb 136.1 kg | 114 / 129 lb 51.7 / 58.5 kg | 169 / 186 lb 76.7 / 84.4 kg | 232 / 247 lb 105.2 / 112 kg | 298 / 309 lb 135.2 / 140.2 kg |
Women’s Standing Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Standing 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 | 34 / 39 lb 15.4 / 17.7 kg | 53 / 57 lb 24 / 25.9 kg | 76 / 80 lb 34.5 / 36.3 kg | 98 / 103 lb 44.5 / 46.7 kg |
| 110 lb 49.9 kg | 37 / 41 lb 16.8 / 18.6 kg | 56 / 61 lb 25.4 / 27.7 kg | 81 / 85 lb 36.7 / 38.6 kg | 105 / 110 lb 47.6 / 49.9 kg |
| 120 lb 54.4 kg | 39 / 44 lb 17.7 / 20 kg | 59 / 65 lb 26.8 / 29.5 kg | 85 / 90 lb 38.6 / 40.8 kg | 111 / 116 lb 50.3 / 52.6 kg |
| 130 lb 59 kg | 41 / 46 lb 18.6 / 20.9 kg | 63 / 68 lb 28.6 / 30.8 kg | 90 / 95 lb 40.8 / 43.1 kg | 117 / 123 lb 53.1 / 55.8 kg |
| 140 lb 63.5 kg | 43 / 49 lb 19.5 / 22.2 kg | 66 / 72 lb 29.9 / 32.7 kg | 95 / 100 lb 43.1 / 45.4 kg | 123 / 129 lb 55.8 / 58.5 kg |
| 150 lb 68 kg | 45 / 51 lb 20.4 / 23.1 kg | 69 / 75 lb 31.3 / 34 kg | 99 / 105 lb 44.9 / 47.6 kg | 129 / 135 lb 58.5 / 61.2 kg |
| 160 lb 72.6 kg | 47 / 53 lb 21.3 / 24 kg | 72 / 78 lb 32.7 / 35.4 kg | 103 / 110 lb 46.7 / 49.9 kg | 135 / 141 lb 61.2 / 64 kg |
| 170 lb 77.1 kg | 49 / 55 lb 22.2 / 24.9 kg | 75 / 82 lb 34 / 37.2 kg | 108 / 114 lb 49 / 51.7 kg | 140 / 147 lb 63.5 / 66.7 kg |
| 180 lb 81.6 kg | 51 / 58 lb 23.1 / 26.3 kg | 78 / 85 lb 35.4 / 38.6 kg | 112 / 119 lb 50.8 / 54 kg | 146 / 152 lb 66.2 / 68.9 kg |
| 190 lb 86.2 kg | 53 / 60 lb 24 / 27.2 kg | 81 / 88 lb 36.7 / 39.9 kg | 116 / 123 lb 52.6 / 55.8 kg | 151 / 158 lb 68.5 / 71.7 kg |
| 200 lb 90.7 kg | 55 / 62 lb 24.9 / 28.1 kg | 84 / 91 lb 38.1 / 41.3 kg | 120 / 127 lb 54.4 / 57.6 kg | 156 / 164 lb 70.8 / 74.4 kg |
| 210 lb 95.3 kg | 56 / 64 lb 25.4 / 29 kg | 86 / 94 lb 39 / 42.6 kg | 124 / 131 lb 56.2 / 59.4 kg | 161 / 169 lb 73 / 76.7 kg |
| 220 lb 99.8 kg | 58 / 66 lb 26.3 / 29.9 kg | 89 / 97 lb 40.4 / 44 kg | 128 / 136 lb 58.1 / 61.7 kg | 167 / 174 lb 75.7 / 78.9 kg |
| 230 lb 104.3 kg | 60 / 68 lb 27.2 / 30.8 kg | 92 / 100 lb 41.7 / 45.4 kg | 132 / 140 lb 59.9 / 63.5 kg | 172 / 180 lb 78 / 81.6 kg |
| 240 lb 108.9 kg | 62 / 70 lb 28.1 / 31.8 kg | 94 / 103 lb 42.6 / 46.7 kg | 135 / 144 lb 61.2 / 65.3 kg | 176 / 185 lb 79.8 / 83.9 kg |
How Your Standing Cable Row vs Double Kettlebell 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
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 Standing 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 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.
3. Find the double kettlebell row strength level
The double kettlebell 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.
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
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 standing cable row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Standing 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 standing 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.
2.7 → 5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the double kettlebell row standard minus the standing cable row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.7 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 150 lb 68 kg | +9 lb +4 kg | +10 lb +4.6 kg | +9 lb +4.1 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +11 lb +5 kg | +10 lb +4.6 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +11 lb +5 kg | +10 lb +4.6 kg | +8 lb +3.7 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +11 lb +5 kg | +11 lb +5 kg | +8 lb +3.6 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +12 lb +5.4 kg | +11 lb +5 kg | +8 lb +3.6 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +13 lb +5.9 kg | +11 lb +5 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +9 lb +4.1 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | +8 lb +3.7 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +13 lb +5.9 kg | +9 lb +4.1 kg |
| 240 lb 108.9 kg | +13 lb +5.8 kg | +14 lb +6.4 kg | +13 lb +5.9 kg | +9 lb +4.1 kg |
| 250 lb 113.4 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +14 lb +6.3 kg | +10 lb +4.6 kg |
| 260 lb 117.9 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +13 lb +5.9 kg | +10 lb +4.6 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | +15 lb +6.8 kg | +14 lb +6.3 kg | +10 lb +4.5 kg |
| 280 lb 127 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +10 lb +4.5 kg |
| 290 lb 131.5 kg | +15 lb +6.9 kg | +16 lb +7.3 kg | +14 lb +6.3 kg | +10 lb +4.6 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +15 lb +6.8 kg | +11 lb +5 kg |
How Women’s Standing Cable Row and Double Kettlebell Row Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
The higher target remains with Double Kettlebell Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 2.2 to 4.1 kg.
How to read the table: Every number is the double kettlebell row standard minus the standing cable row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.3 kg | +4 lb +1.9 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 110 lb 49.9 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +4 lb +1.9 kg | +5 lb +2.3 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +6 lb +2.8 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.8 kg |
| 170 lb 77.1 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +8 lb +3.7 kg |
| 220 lb 99.8 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 230 lb 104.3 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
Standing Cable Row and Double Kettlebell Row Exercises Used by This Calculator
Valid results depend on using the specified standing cable row and double kettlebell row technique and load convention. Use strict, repeatable Standing 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 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.
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 Standing Cable Row result and one recent Double Kettlebell Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Double Kettlebell Row — View the individual Double Kettlebell 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.
- Machine Seated 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.
- Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.