Bench vs Seated Cable Row Strength Standards
Compare your bench press and seated 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: selected cable-stack weight 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, performed seated on a cable row station with feet braced against the platform. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Seated Cable Row Strength Standards
These bodyweight tables place the bench press and seated cable 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 Bench Press / Seated Cable Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Seated 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 |
| Seated Cable Row | 56 lb25.4 kg | 77 lb34.9 kg | 105 lb47.6 kg | 133 lb60.3 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Seated Cable Row | 59 lb26.8 kg | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Seated Cable Row | 62 lb28.1 kg | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Seated Cable Row | 65 lb29.5 kg | 90 lb40.8 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Seated Cable Row | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 161 lb73 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Seated Cable Row | 71 lb32.2 kg | 97 lb44 kg | 133 lb60.3 kg | 168 lb76.2 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Seated Cable Row | 73 lb33.1 kg | 101 lb45.8 kg | 138 lb62.6 kg | 175 lb79.4 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Seated Cable Row | 76 lb34.5 kg | 105 lb47.6 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Seated Cable Row | 79 lb35.8 kg | 109 lb49.4 kg | 148 lb67.1 kg | 187 lb84.8 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Seated Cable Row | 81 lb36.7 kg | 112 lb50.8 kg | 153 lb69.4 kg | 193 lb87.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Seated Cable Row | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Seated Cable Row | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 206 lb93.4 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Seated Cable Row | 89 lb40.4 kg | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Seated Cable Row | 91 lb41.3 kg | 126 lb57.2 kg | 172 lb78 kg | 217 lb98.4 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Seated Cable Row | 94 lb42.6 kg | 129 lb58.5 kg | 176 lb79.8 kg | 223 lb101.2 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Seated Cable Row | 96 lb43.5 kg | 133 lb60.3 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Seated Cable Row | 98 lb44.5 kg | 136 lb61.7 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Seated Cable Row | 101 lb45.8 kg | 139 lb63 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Seated Cable Row | 103 lb46.7 kg | 142 lb64.4 kg | 194 lb88 kg | 245 lb111.1 kg |
Women’s Bench Press vs Seated 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 |
| Seated Cable Row | 40 lb18.1 kg | 57 lb25.9 kg | 75 lb34 kg | 92 lb41.7 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Seated Cable Row | 43 lb19.5 kg | 61 lb27.7 kg | 80 lb36.3 kg | 98 lb44.5 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Seated Cable Row | 46 lb20.9 kg | 65 lb29.5 kg | 84 lb38.1 kg | 103 lb46.7 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Seated Cable Row | 48 lb21.8 kg | 68 lb30.8 kg | 89 lb40.4 kg | 109 lb49.4 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Seated Cable Row | 51 lb23.1 kg | 72 lb32.7 kg | 94 lb42.6 kg | 115 lb52.2 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Seated Cable Row | 53 lb24 kg | 75 lb34 kg | 98 lb44.5 kg | 120 lb54.4 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Seated Cable Row | 55 lb24.9 kg | 78 lb35.4 kg | 102 lb46.3 kg | 125 lb56.7 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Seated Cable Row | 58 lb26.3 kg | 82 lb37.2 kg | 107 lb48.5 kg | 130 lb59 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Seated Cable Row | 60 lb27.2 kg | 85 lb38.6 kg | 111 lb50.3 kg | 136 lb61.7 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Seated Cable Row | 62 lb28.1 kg | 88 lb39.9 kg | 115 lb52.2 kg | 140 lb63.5 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Seated Cable Row | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg | 145 lb65.8 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Seated Cable Row | 66 lb29.9 kg | 94 lb42.6 kg | 123 lb55.8 kg | 150 lb68 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Seated Cable Row | 68 lb30.8 kg | 97 lb44 kg | 127 lb57.6 kg | 155 lb70.3 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Seated Cable Row | 70 lb31.8 kg | 100 lb45.4 kg | 130 lb59 kg | 160 lb72.6 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Seated Cable Row | 73 lb33.1 kg | 103 lb46.7 kg | 134 lb60.8 kg | 164 lb74.4 kg |
How Your Barbell Bench Press vs Seated Cable 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)
Use recent Bench Press and Seated 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 bench press strength level
For bench press, 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds 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 Seated 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 58.1 kg at 120 lb and 107.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Seated 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 Seated 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 24.1 kg at 100 lb and 43.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Seated 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 Seated Cable Row Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict seated cable row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Seated 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 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.
Enter one recent Barbell Bench Press result and one recent Seated Cable Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: selected cable-stack weight and 1–12 strict reps. Pounds or kilograms.
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