Bench vs Seated One Arm Cable Row Strength Standards

Barbell Bench Press vs Seated One Arm Cable Row Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and seated one arm 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 / Seated One Arm Cable Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Seated One Arm 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.

Women’s Bench Press vs Seated One Arm 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.

How Your Barbell Bench Press vs Seated One Arm Cable Row Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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 Bench Press and Seated One Arm 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.

The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.

3. Find the seated one arm cable row strength level

The standards use the sex-specific thresholds from the individual Seated One Arm 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

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.

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.

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 One Arm Cable Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated One Arm Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Seated One Arm 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.

How Women’s Barbell Bench Press and Seated One Arm Cable Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Seated One Arm Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Seated One Arm 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.

Barbell Bench Press and Seated One Arm Cable Row Exercises Used by This Calculator

For a useful comparison, perform a strict bench press and a strict seated one arm cable row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Seated One Arm 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 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.

Enter one recent Barbell Bench Press result and one recent Seated One Arm Cable Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Seated One Arm Cable Row — View the individual Seated One Arm 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.
• Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Isolateral Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.