Seated One Arm Cable Row vs Double Kettlebell Row Strength Standards
Compare your seated one arm 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: displayed machine or cable resistance and 1–12 strict reps. Second lift: total weight of both kettlebells 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, 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 One Arm Cable Row vs Double Kettlebell Row Strength Standards by Bodyweight
The paired standards below show what the seated one arm cable row and double kettlebell 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 / Double Kettlebell Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated One Arm Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Seated One Arm 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 | 45 / 70 lb 20.4 / 31.8 kg | 64 / 101 lb 29 / 45.8 kg | 88 / 134 lb 39.9 / 60.8 kg | 115 / 168 lb 52.2 / 76.2 kg |
| 130 lb 59 kg | 47 / 74 lb 21.3 / 33.6 kg | 68 / 106 lb 30.8 / 48.1 kg | 93 / 141 lb 42.2 / 64 kg | 121 / 177 lb 54.9 / 80.3 kg |
| 140 lb 63.5 kg | 50 / 78 lb 22.7 / 35.4 kg | 71 / 112 lb 32.2 / 50.8 kg | 98 / 148 lb 44.5 / 67.1 kg | 127 / 186 lb 57.6 / 84.4 kg |
| 150 lb 68 kg | 52 / 81 lb 23.6 / 36.7 kg | 74 / 117 lb 33.6 / 53.1 kg | 103 / 155 lb 46.7 / 70.3 kg | 133 / 195 lb 60.3 / 88.5 kg |
| 160 lb 72.6 kg | 54 / 85 lb 24.5 / 38.6 kg | 78 / 122 lb 35.4 / 55.3 kg | 107 / 162 lb 48.5 / 73.5 kg | 139 / 203 lb 63 / 92.1 kg |
| 170 lb 77.1 kg | 57 / 88 lb 25.9 / 39.9 kg | 81 / 127 lb 36.7 / 57.6 kg | 111 / 169 lb 50.3 / 76.7 kg | 145 / 212 lb 65.8 / 96.2 kg |
| 180 lb 81.6 kg | 59 / 92 lb 26.8 / 41.7 kg | 84 / 132 lb 38.1 / 59.9 kg | 116 / 176 lb 52.6 / 79.8 kg | 150 / 220 lb 68 / 99.8 kg |
| 190 lb 86.2 kg | 61 / 95 lb 27.7 / 43.1 kg | 87 / 137 lb 39.5 / 62.1 kg | 120 / 182 lb 54.4 / 82.6 kg | 156 / 228 lb 70.8 / 103.4 kg |
| 200 lb 90.7 kg | 63 / 98 lb 28.6 / 44.5 kg | 90 / 142 lb 40.8 / 64.4 kg | 124 / 188 lb 56.2 / 85.3 kg | 161 / 236 lb 73 / 107 kg |
| 210 lb 95.3 kg | 65 / 102 lb 29.5 / 46.3 kg | 93 / 146 lb 42.2 / 66.2 kg | 128 / 195 lb 58.1 / 88.5 kg | 167 / 244 lb 75.7 / 110.7 kg |
| 220 lb 99.8 kg | 67 / 105 lb 30.4 / 47.6 kg | 96 / 151 lb 43.5 / 68.5 kg | 132 / 201 lb 59.9 / 91.2 kg | 172 / 251 lb 78 / 113.9 kg |
| 230 lb 104.3 kg | 69 / 108 lb 31.3 / 49 kg | 99 / 156 lb 44.9 / 70.8 kg | 136 / 207 lb 61.7 / 93.9 kg | 177 / 259 lb 80.3 / 117.5 kg |
| 240 lb 108.9 kg | 71 / 111 lb 32.2 / 50.3 kg | 102 / 160 lb 46.3 / 72.6 kg | 140 / 213 lb 63.5 / 96.6 kg | 182 / 266 lb 82.6 / 120.7 kg |
| 250 lb 113.4 kg | 73 / 114 lb 33.1 / 51.7 kg | 104 / 165 lb 47.2 / 74.8 kg | 144 / 219 lb 65.3 / 99.3 kg | 187 / 274 lb 84.8 / 124.3 kg |
| 260 lb 117.9 kg | 75 / 117 lb 34 / 53.1 kg | 107 / 169 lb 48.5 / 76.7 kg | 148 / 224 lb 67.1 / 101.6 kg | 192 / 281 lb 87.1 / 127.5 kg |
| 270 lb 122.5 kg | 77 / 120 lb 34.9 / 54.4 kg | 110 / 173 lb 49.9 / 78.5 kg | 152 / 230 lb 68.9 / 104.3 kg | 197 / 288 lb 89.4 / 130.6 kg |
| 280 lb 127 kg | 79 / 123 lb 35.8 / 55.8 kg | 113 / 177 lb 51.3 / 80.3 kg | 155 / 236 lb 70.3 / 107 kg | 202 / 295 lb 91.6 / 133.8 kg |
| 290 lb 131.5 kg | 81 / 126 lb 36.7 / 57.2 kg | 115 / 182 lb 52.2 / 82.6 kg | 159 / 241 lb 72.1 / 109.3 kg | 207 / 302 lb 93.9 / 137 kg |
| 300 lb 136.1 kg | 83 / 129 lb 37.6 / 58.5 kg | 118 / 186 lb 53.5 / 84.4 kg | 163 / 247 lb 73.9 / 112 kg | 212 / 309 lb 96.2 / 140.2 kg |
Women’s Seated One Arm Cable Row vs Double Kettlebell Row Standards
How to read the table: The first number is Seated One Arm 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 | 30 / 39 lb 13.6 / 17.7 kg | 43 / 57 lb 19.5 / 25.9 kg | 60 / 80 lb 27.2 / 36.3 kg | 78 / 103 lb 35.4 / 46.7 kg |
| 110 lb 49.9 kg | 32 / 41 lb 14.5 / 18.6 kg | 46 / 61 lb 20.9 / 27.7 kg | 63 / 85 lb 28.6 / 38.6 kg | 83 / 110 lb 37.6 / 49.9 kg |
| 120 lb 54.4 kg | 34 / 44 lb 15.4 / 20 kg | 49 / 65 lb 22.2 / 29.5 kg | 67 / 90 lb 30.4 / 40.8 kg | 88 / 116 lb 39.9 / 52.6 kg |
| 130 lb 59 kg | 35 / 46 lb 15.9 / 20.9 kg | 52 / 68 lb 23.6 / 30.8 kg | 71 / 95 lb 32.2 / 43.1 kg | 93 / 123 lb 42.2 / 55.8 kg |
| 140 lb 63.5 kg | 37 / 49 lb 16.8 / 22.2 kg | 54 / 72 lb 24.5 / 32.7 kg | 74 / 100 lb 33.6 / 45.4 kg | 97 / 129 lb 44 / 58.5 kg |
| 150 lb 68 kg | 39 / 51 lb 17.7 / 23.1 kg | 57 / 75 lb 25.9 / 34 kg | 78 / 105 lb 35.4 / 47.6 kg | 102 / 135 lb 46.3 / 61.2 kg |
| 160 lb 72.6 kg | 41 / 53 lb 18.6 / 24 kg | 60 / 78 lb 27.2 / 35.4 kg | 81 / 110 lb 36.7 / 49.9 kg | 106 / 141 lb 48.1 / 64 kg |
| 170 lb 77.1 kg | 42 / 55 lb 19.1 / 24.9 kg | 62 / 82 lb 28.1 / 37.2 kg | 85 / 114 lb 38.6 / 51.7 kg | 111 / 147 lb 50.3 / 66.7 kg |
| 180 lb 81.6 kg | 44 / 58 lb 20 / 26.3 kg | 64 / 85 lb 29 / 38.6 kg | 88 / 119 lb 39.9 / 54 kg | 115 / 152 lb 52.2 / 68.9 kg |
| 190 lb 86.2 kg | 46 / 60 lb 20.9 / 27.2 kg | 67 / 88 lb 30.4 / 39.9 kg | 91 / 123 lb 41.3 / 55.8 kg | 119 / 158 lb 54 / 71.7 kg |
| 200 lb 90.7 kg | 47 / 62 lb 21.3 / 28.1 kg | 69 / 91 lb 31.3 / 41.3 kg | 94 / 127 lb 42.6 / 57.6 kg | 124 / 164 lb 56.2 / 74.4 kg |
| 210 lb 95.3 kg | 49 / 64 lb 22.2 / 29 kg | 71 / 94 lb 32.2 / 42.6 kg | 98 / 131 lb 44.5 / 59.4 kg | 128 / 169 lb 58.1 / 76.7 kg |
| 220 lb 99.8 kg | 50 / 66 lb 22.7 / 29.9 kg | 74 / 97 lb 33.6 / 44 kg | 101 / 136 lb 45.8 / 61.7 kg | 132 / 174 lb 59.9 / 78.9 kg |
| 230 lb 104.3 kg | 52 / 68 lb 23.6 / 30.8 kg | 76 / 100 lb 34.5 / 45.4 kg | 104 / 140 lb 47.2 / 63.5 kg | 136 / 180 lb 61.7 / 81.6 kg |
| 240 lb 108.9 kg | 53 / 70 lb 24 / 31.8 kg | 78 / 103 lb 35.4 / 46.7 kg | 107 / 144 lb 48.5 / 65.3 kg | 140 / 185 lb 63.5 / 83.9 kg |
How Your Seated One Arm Cable Row vs Double Kettlebell Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
For the most useful Seated One Arm 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 one arm cable row strength level
The seated one arm 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.
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
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.
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 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 One Arm 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 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.
24 → 44 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the double kettlebell row standard minus the seated one arm cable row standard. A plus sign means the double kettlebell 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 | +25 lb +11.4 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +53 lb +24 kg |
| 130 lb 59 kg | +27 lb +12.3 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +56 lb +25.4 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +50 lb +22.6 kg | +59 lb +26.8 kg |
| 150 lb 68 kg | +29 lb +13.1 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +62 lb +28.2 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +44 lb +19.9 kg | +55 lb +25 kg | +64 lb +29.1 kg |
| 170 lb 77.1 kg | +31 lb +14 kg | +46 lb +20.9 kg | +58 lb +26.4 kg | +67 lb +30.4 kg |
| 180 lb 81.6 kg | +33 lb +14.9 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +70 lb +31.8 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +50 lb +22.6 kg | +62 lb +28.2 kg | +72 lb +32.6 kg |
| 200 lb 90.7 kg | +35 lb +15.9 kg | +52 lb +23.6 kg | +64 lb +29.1 kg | +75 lb +34 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +53 lb +24 kg | +67 lb +30.4 kg | +77 lb +35 kg |
| 220 lb 99.8 kg | +38 lb +17.2 kg | +55 lb +25 kg | +69 lb +31.3 kg | +79 lb +35.9 kg |
| 230 lb 104.3 kg | +39 lb +17.7 kg | +57 lb +25.9 kg | +71 lb +32.2 kg | +82 lb +37.2 kg |
| 240 lb 108.9 kg | +40 lb +18.1 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +84 lb +38.1 kg |
| 250 lb 113.4 kg | +41 lb +18.6 kg | +61 lb +27.6 kg | +75 lb +34 kg | +87 lb +39.5 kg |
| 260 lb 117.9 kg | +42 lb +19.1 kg | +62 lb +28.2 kg | +76 lb +34.5 kg | +89 lb +40.4 kg |
| 270 lb 122.5 kg | +43 lb +19.5 kg | +63 lb +28.6 kg | +78 lb +35.4 kg | +91 lb +41.2 kg |
| 280 lb 127 kg | +44 lb +20 kg | +64 lb +29 kg | +81 lb +36.7 kg | +93 lb +42.2 kg |
| 290 lb 131.5 kg | +45 lb +20.5 kg | +67 lb +30.4 kg | +82 lb +37.2 kg | +95 lb +43.1 kg |
| 300 lb 136.1 kg | +46 lb +20.9 kg | +68 lb +30.9 kg | +84 lb +38.1 kg | +97 lb +44 kg |
How Women’s Seated One Arm Cable Row and Double Kettlebell Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Double Kettlebell Row for Novice, Intermediate, Advanced, and Elite throughout the table.
11.3 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the double kettlebell row standard minus the seated one arm cable row standard. A plus sign means the double kettlebell 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 | +9 lb +4.1 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +22 lb +10 kg | +27 lb +12.3 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +11 lb +5 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +27 lb +12.2 kg | +33 lb +14.9 kg |
| 160 lb 72.6 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +29 lb +13.2 kg | +35 lb +15.9 kg |
| 170 lb 77.1 kg | +13 lb +5.8 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +36 lb +16.4 kg |
| 180 lb 81.6 kg | +14 lb +6.3 kg | +21 lb +9.6 kg | +31 lb +14.1 kg | +37 lb +16.7 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +22 lb +10 kg | +33 lb +15 kg | +40 lb +18.2 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +33 lb +14.9 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +44 lb +19.9 kg |
| 240 lb 108.9 kg | +17 lb +7.8 kg | +25 lb +11.3 kg | +37 lb +16.8 kg | +45 lb +20.4 kg |
Seated One Arm Cable Row and Double Kettlebell Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the seated one arm cable row and double kettlebell row setup consistent with their individual rules. Use strict, repeatable Seated One Arm 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 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 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 One Arm 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
- Seated One Arm Cable Row — View the individual Seated One Arm 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.
- 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.
- Kettlebell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.