Bench vs Chest Supported Cable Row Strength Standards
Compare your bench press and chest-supported cable row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, return under control to full extension without lifting, sliding, or rebounding the chest. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Chest-Supported Cable Row Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and chest-supported 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 Bench Press / Chest-Supported Cable Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Chest-Supported Cable Row Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Chest-Supported Cable Row | 53 lb24 kg | 73 lb33.1 kg | 99 lb44.9 kg | 127 lb57.6 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Chest-Supported Cable Row | 56 lb25.4 kg | 77 lb34.9 kg | 105 lb47.6 kg | 134 lb60.8 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Chest-Supported Cable Row | 59 lb26.8 kg | 81 lb36.7 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Chest-Supported Cable Row | 62 lb28.1 kg | 85 lb38.6 kg | 115 lb52.2 kg | 147 lb66.7 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Chest-Supported Cable Row | 64 lb29 kg | 88 lb39.9 kg | 120 lb54.4 kg | 153 lb69.4 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Chest-Supported Cable Row | 67 lb30.4 kg | 92 lb41.7 kg | 125 lb56.7 kg | 160 lb72.6 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Chest-Supported Cable Row | 69 lb31.3 kg | 95 lb43.1 kg | 130 lb59 kg | 166 lb75.3 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Chest-Supported Cable Row | 72 lb32.7 kg | 99 lb44.9 kg | 135 lb61.2 kg | 172 lb78 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Chest-Supported Cable Row | 75 lb34 kg | 102 lb46.3 kg | 140 lb63.5 kg | 178 lb80.7 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Chest-Supported Cable Row | 77 lb34.9 kg | 106 lb48.1 kg | 144 lb65.3 kg | 184 lb83.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Chest-Supported Cable Row | 79 lb35.8 kg | 109 lb49.4 kg | 149 lb67.6 kg | 190 lb86.2 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Chest-Supported Cable Row | 82 lb37.2 kg | 112 lb50.8 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Chest-Supported Cable Row | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 201 lb91.2 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Chest-Supported Cable Row | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 207 lb93.9 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Chest-Supported Cable Row | 89 lb40.4 kg | 122 lb55.3 kg | 166 lb75.3 kg | 212 lb96.2 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Chest-Supported Cable Row | 91 lb41.3 kg | 125 lb56.7 kg | 171 lb77.6 kg | 217 lb98.4 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Chest-Supported Cable Row | 93 lb42.2 kg | 128 lb58.1 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Chest-Supported Cable Row | 95 lb43.1 kg | 131 lb59.4 kg | 179 lb81.2 kg | 228 lb103.4 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Chest-Supported Cable Row | 98 lb44.5 kg | 134 lb60.8 kg | 183 lb83 kg | 233 lb105.7 kg |
Women’s Bench Press vs Chest-Supported Cable Row Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Chest-Supported Cable Row | 38 lb17.2 kg | 54 lb24.5 kg | 71 lb32.2 kg | 87 lb39.5 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Chest-Supported Cable Row | 41 lb18.6 kg | 58 lb26.3 kg | 76 lb34.5 kg | 93 lb42.2 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Chest-Supported Cable Row | 43 lb19.5 kg | 61 lb27.7 kg | 80 lb36.3 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Chest-Supported Cable Row | 45 lb20.4 kg | 65 lb29.5 kg | 85 lb38.6 kg | 104 lb47.2 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Chest-Supported Cable Row | 48 lb21.8 kg | 68 lb30.8 kg | 89 lb40.4 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Chest-Supported Cable Row | 50 lb22.7 kg | 71 lb32.2 kg | 93 lb42.2 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Chest-Supported Cable Row | 52 lb23.6 kg | 74 lb33.6 kg | 97 lb44 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Chest-Supported Cable Row | 54 lb24.5 kg | 77 lb34.9 kg | 101 lb45.8 kg | 124 lb56.2 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Chest-Supported Cable Row | 56 lb25.4 kg | 80 lb36.3 kg | 105 lb47.6 kg | 129 lb58.5 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Chest-Supported Cable Row | 59 lb26.8 kg | 83 lb37.6 kg | 109 lb49.4 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Chest-Supported Cable Row | 61 lb27.7 kg | 86 lb39 kg | 113 lb51.3 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Chest-Supported Cable Row | 63 lb28.6 kg | 89 lb40.4 kg | 116 lb52.6 kg | 143 lb64.9 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Chest-Supported Cable Row | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Chest-Supported Cable Row | 66 lb29.9 kg | 94 lb42.6 kg | 124 lb56.2 kg | 152 lb68.9 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Chest-Supported Cable Row | 68 lb30.8 kg | 97 lb44 kg | 127 lb57.6 kg | 156 lb70.8 kg |
How Your Barbell Bench Press vs Chest-Supported 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)
Set quality matters for this Barbell Bench Press vs Chest-Supported Cable Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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 chest-supported cable row strength level
For chest-supported 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.
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
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the chest-supported 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Chest-Supported Cable Row Standards Differ
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.
At Elite, the difference is 60.8 kg at 120 lb and 112.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Chest-Supported Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Chest-Supported Cable Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Chest-Supported Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 26.3 kg at 100 lb and 47.1 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Chest-Supported Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Chest-Supported Cable Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Chest-Supported Cable Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and chest-supported cable row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Chest-Supported 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Chest-Supported Cable Row setup and load convention
Set a rigid bench back pad at 45 degrees facing one floor-level cable. Lie prone with sternum through xiphoid continuously supported and feet planted symmetrically. Use a rigid neutral parallel-grip handle with hand centers 40 cm plus or minus 2 cm. Inline-measure working resistance at full reach; enter that measured attachment resistance, not stack mass. Begin with elbows fully extended and shoulders protracted under control. Row simultaneously until the handle contacts the underside of the bench/lower-sternum line, keeping elbows within 30 degrees of trunk. Return under control to full extension without lifting, sliding, or rebounding the chest. Count 1–12 reps. Chalk and wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Barbell Bench Press result and one recent Chest-Supported Cable Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Chest-Supported Cable Row — View the individual Chest-Supported 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.
- Lat Pulldown (Strict) — 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.
- Cable Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.