Bench vs Underhand Seated Cable Row Strength Standards
Compare your bench press and underhand seated cable row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see 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 to full elbow extension without trunk-angle change. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Underhand Seated Cable Row Strength Standards
These bodyweight tables place the bench press and underhand 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 / Underhand 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 Underhand 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 |
| Underhand Seated Cable Row | 59 lb26.8 kg | 81 lb36.7 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Underhand Seated Cable Row | 62 lb28.1 kg | 85 lb38.6 kg | 116 lb52.6 kg | 148 lb67.1 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Underhand Seated Cable Row | 65 lb29.5 kg | 90 lb40.8 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Underhand Seated Cable Row | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 162 lb73.5 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Underhand Seated Cable Row | 71 lb32.2 kg | 98 lb44.5 kg | 134 lb60.8 kg | 169 lb76.7 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Underhand Seated Cable Row | 74 lb33.6 kg | 102 lb46.3 kg | 139 lb63 kg | 176 lb79.8 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Underhand Seated Cable Row | 77 lb34.9 kg | 106 lb48.1 kg | 145 lb65.8 kg | 183 lb83 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Underhand Seated Cable Row | 80 lb36.3 kg | 110 lb49.9 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Underhand Seated Cable Row | 83 lb37.6 kg | 114 lb51.7 kg | 155 lb70.3 kg | 197 lb89.4 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Underhand Seated Cable Row | 86 lb39 kg | 118 lb53.5 kg | 160 lb72.6 kg | 203 lb92.1 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Underhand Seated Cable Row | 88 lb39.9 kg | 121 lb54.9 kg | 165 lb74.8 kg | 210 lb95.3 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Underhand Seated Cable Row | 91 lb41.3 kg | 125 lb56.7 kg | 170 lb77.1 kg | 216 lb98 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Underhand Seated Cable Row | 93 lb42.2 kg | 129 lb58.5 kg | 175 lb79.4 kg | 222 lb100.7 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Underhand Seated Cable Row | 96 lb43.5 kg | 132 lb59.9 kg | 180 lb81.6 kg | 228 lb103.4 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Underhand Seated Cable Row | 99 lb44.9 kg | 136 lb61.7 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Underhand Seated Cable Row | 101 lb45.8 kg | 139 lb63 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Underhand Seated Cable Row | 104 lb47.2 kg | 142 lb64.4 kg | 194 lb88 kg | 246 lb111.6 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Underhand Seated Cable Row | 106 lb48.1 kg | 146 lb66.2 kg | 199 lb90.3 kg | 252 lb114.3 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Underhand Seated Cable Row | 108 lb49 kg | 149 lb67.6 kg | 203 lb92.1 kg | 258 lb117 kg |
Women’s Bench Press vs Underhand 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 |
| Underhand Seated Cable Row | 42 lb19.1 kg | 60 lb27.2 kg | 78 lb35.4 kg | 96 lb43.5 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Underhand Seated Cable Row | 45 lb20.4 kg | 64 lb29 kg | 83 lb37.6 kg | 102 lb46.3 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Underhand Seated Cable Row | 47 lb21.3 kg | 68 lb30.8 kg | 88 lb39.9 kg | 109 lb49.4 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Underhand Seated Cable Row | 50 lb22.7 kg | 72 lb32.7 kg | 93 lb42.2 kg | 115 lb52.2 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Underhand Seated Cable Row | 53 lb24 kg | 75 lb34 kg | 97 lb44 kg | 120 lb54.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Underhand Seated Cable Row | 55 lb24.9 kg | 79 lb35.8 kg | 102 lb46.3 kg | 126 lb57.2 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Underhand Seated Cable Row | 57 lb25.9 kg | 82 lb37.2 kg | 106 lb48.1 kg | 132 lb59.9 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Underhand Seated Cable Row | 60 lb27.2 kg | 86 lb39 kg | 111 lb50.3 kg | 137 lb62.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Underhand Seated Cable Row | 62 lb28.1 kg | 89 lb40.4 kg | 115 lb52.2 kg | 142 lb64.4 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Underhand Seated Cable Row | 64 lb29 kg | 92 lb41.7 kg | 119 lb54 kg | 148 lb67.1 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Underhand Seated Cable Row | 67 lb30.4 kg | 96 lb43.5 kg | 124 lb56.2 kg | 153 lb69.4 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Underhand Seated Cable Row | 69 lb31.3 kg | 99 lb44.9 kg | 128 lb58.1 kg | 158 lb71.7 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Underhand Seated Cable Row | 71 lb32.2 kg | 102 lb46.3 kg | 132 lb59.9 kg | 163 lb73.9 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Underhand Seated Cable Row | 73 lb33.1 kg | 105 lb47.6 kg | 136 lb61.7 kg | 168 lb76.2 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Underhand Seated Cable Row | 75 lb34 kg | 108 lb49 kg | 140 lb63.5 kg | 172 lb78 kg |
How Your Barbell Bench Press vs Underhand 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
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)
For the most useful Barbell Bench Press vs Underhand Seated Cable 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 bench press strength level
The bench press 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.
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 underhand seated cable row strength level
The standards use the sex-specific thresholds from the individual Underhand 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.
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.
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 underhand seated 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Underhand Seated Cable Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 54.9 to 101.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Underhand Seated Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Underhand 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 Underhand 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.
22.3 → 39.9 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Underhand Seated Cable Row standard minus the Bench Press standard: zero means equal, above zero means the Underhand 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 Underhand Seated Cable Row Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict underhand seated cable row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Underhand 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 Underhand Seated Cable Row setup and load convention
Use one low cable and rigid straight bar. Inline-measure resistance at full reach; enter measured attachment resistance, not stack mass. Use a fully supinated thumb-around grip with hand centers 40 cm plus or minus 2 cm. Sit with feet symmetrically braced, knees 20 degrees plus or minus 5, trunk vertical within 5 degrees, elbows extended, and shoulders protracted under control. Pull to bar contact at the navel with elbows within 20 degrees of the trunk. Return to full elbow extension without trunk-angle change. Count 1–12 simultaneous reps. Chalk, belt, and wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Barbell Bench Press result and one recent Underhand Seated 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
- Underhand Seated Cable Row — View the individual Underhand Seated 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.