Barbell Bent-Over Row vs Cable Rear Delt Row Strength Standards

Bent Over Row vs Cable Rear Delt Row Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell bent-over row and cable rear delt 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 Bent-Over Row / Cable Rear Delt Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bent-Over Row vs Cable Rear Delt 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 Bent-Over Row vs Cable Rear Delt 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 Bent Over Row vs Cable Rear Delt 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

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Bent Over Row vs Cable Rear Delt 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 barbell bent-over row strength level

For barbell bent-over 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the cable rear delt row strength level

The cable rear delt 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

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.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Bent Over Row and Cable Rear Delt Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Rear Delt Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Cable Rear Delt Row standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Bent Over Row and Cable Rear Delt Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Rear Delt Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Cable Rear Delt Row standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Bent Over Row and Cable Rear Delt Row Exercises Used by This Calculator

The calculator expects repeatable barbell bent-over row and cable rear delt row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bent Over Row and Cable Rear Delt 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 Barbell Bent-Over Row setup and load convention

Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.

Use the Cable Rear Delt Row setup and load convention

The selected cable resistance for the rear-delt row attachment and station setup. Valid Cable Rear Delt Row reps. Row toward the shoulder or upper-chest line with the approved elbow path and no lat-row drift, face-pull substitution, torso swing, or stack bounce. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Bent Over Row result and one recent Cable Rear Delt 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

• Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
• Cable Rear Delt Row — View the individual Cable Rear Delt Row standards and next strength-level target.
• Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Rear Delt Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.