Cable Rope Rear Delt Row Strength Standards Calculator
Compare your Cable Rope Rear Delt Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 76 lb at 190 lb for a man and 41 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the total selected or measured cable resistance at the attachment, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count only completed repetitions through the controlled range described below.
The calculator compares that estimated one-rep max with the Cable Rope Rear Delt Row standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Cable Rope Rear Delt Row?
A useful Endura benchmark for Cable Rope Rear Delt Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 76 lb for a 190 lb man and 41 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the total selected or measured cable resistance at the attachment. Use the same cable station and resistance convention for every comparison. Keep the same convention when comparing sets. Count only completed repetitions through the controlled range described below. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Cable Rope Rear Delt Row result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Cable Rope Rear Delt Row; it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Start position: Each rep begins from the defined Cable Rope Rear Delt Row start position with the implement controlled and the lifter stable before the counted rep starts. The same equipment, stance or body position, grip or attachment, support setup, start height, and weight convention must be used across the entered set. The entered weight follows this convention: entered weight is the selected or loaded cable resistance for the bilateral rope rear-delt row set, not per-arm weight, not lat pulldown weight, not row-machine weight, and not a free-weight equivalent. Range of motion: The movement must follow the defined Cable Rope Rear Delt Row path: rope attachment is pulled from a cable start to a controlled rear-delt row finish with elbows high or out and shoulder blades controlled. The range must be repeatable and controlled across all counted reps. Shortened range, bounced reps, uncontrolled returns, altered setup, and rep-to-rep technique changes do not count. The movement must be driven by the intended prime movers, not by momentum, body English, equipment rebound, or an adjacent stronger pattern. Lockout or finish rule: A valid finish requires the defined end position for Cable Rope Rear Delt Row, visible control of the weight, and no assistance or substituted movement pattern. The finish does not need a long pause unless the movement naturally requires one, but the weight and body position must be controlled before the next rep begins. Soft, rushed, bounced, assisted, partial, or position-shifted finishes do not count. Repetition-counting rule: Count only reps that satisfy the start, range, finish, equipment, assistance, and consistency standards in this spec. For multi-rep sets, every counted rep must use the same setup, weight, range, strictness standard, and movement identity. Stop counting once the lifter uses assistance, partial range, changed setup, rebound, spotter help, or any disallowed variation. Equipment assumptions: Allowed equipment: cable station, rope attachment, selected cable-stack or plate-loaded cable resistance, and stable standing, seated, or braced setup, plus normal safety equipment, chalk, belt, sleeves, or wraps when they do not change the movement identity. Do not enter another implement’s weight, per-side weight unless this spec explicitly defines it, bodyweight-only ability, machine or cable weight from a different movement, assisted weight, or any weight that does not match this spec’s loading meaning. Equipment and setup variants can materially change effective resistance; downstream copy should encourage consistent testing on the same setup. Assistance and cheat restrictions: No Face Pull if finish and rotation differ No Cable Rope Row No Cable High Row No Seated Cable Row No Lat Pulldown No Reverse Fly No Shrug No Upright Row No Torso-heaved reps No Stack-bounced reps No forced reps, spotter-supported positives, partial-range overloads, rebound, altered support, or weight-entry shortcuts that change the standard. Consistency rules: Use the same implement, setup, range target, start standard, finish standard, and weight-entry convention across the entered set. Results are judged by strict Cable Rope Rear Delt Row execution, not by nearby exercises or the most weight that can be moved with looser mechanics. If execution or weight interpretation is ambiguous, use the stricter interpretation or reject the attempt for this standard.
Cable Rope Rear Delt Row Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter the total selected or measured cable resistance at the attachment. Use the same cable station and resistance convention for every comparison. Count only completed repetitions through the controlled range described below.
Endura built these standards from reviewed Cable Rope Rear Delt Row targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Lat Pulldown.
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 38 lb | 56 lb | 79 lb | 104 lb+ | 126 lb+ |
| 130 lb | 40 lb | 59 lb | 83 lb | 109 lb+ | 133 lb+ |
| 140 lb | 42 lb | 62 lb | 87 lb | 115 lb+ | 140 lb+ |
| 150 lb | 44 lb | 65 lb | 91 lb | 120 lb+ | 146 lb+ |
| 160 lb | 45 lb | 68 lb | 95 lb | 126 lb+ | 152 lb+ |
| 170 lb | 47 lb | 71 lb | 99 lb | 131 lb+ | 159 lb+ |
| 180 lb | 49 lb | 73 lb | 103 lb | 136 lb+ | 165 lb+ |
| 190 lb | 51 lb | 76 lb | 107 lb | 141 lb+ | 171 lb+ |
| 200 lb | 53 lb | 79 lb | 111 lb | 146 lb+ | 177 lb+ |
| 210 lb | 55 lb | 81 lb | 114 lb | 151 lb+ | 183 lb+ |
| 220 lb | 56 lb | 84 lb | 118 lb | 155 lb+ | 189 lb+ |
| 230 lb | 58 lb | 86 lb | 122 lb | 160 lb+ | 194 lb+ |
| 240 lb | 60 lb | 89 lb | 125 lb | 165 lb+ | 200 lb+ |
| 250 lb | 61 lb | 91 lb | 128 lb | 169 lb+ | 205 lb+ |
| 260 lb | 63 lb | 94 lb | 132 lb | 174 lb+ | 211 lb+ |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 19 lb | 31 lb | 46 lb | 61 lb+ | 76 lb+ |
| 110 lb | 20 lb | 33 lb | 49 lb | 65 lb+ | 81 lb+ |
| 120 lb | 22 lb | 35 lb | 52 lb | 69 lb+ | 86 lb+ |
| 130 lb | 23 lb | 37 lb | 55 lb | 73 lb+ | 91 lb+ |
| 140 lb | 24 lb | 39 lb | 57 lb | 76 lb+ | 96 lb+ |
| 150 lb | 25 lb | 41 lb | 60 lb | 80 lb+ | 100 lb+ |
| 160 lb | 26 lb | 43 lb | 63 lb | 84 lb+ | 104 lb+ |
| 170 lb | 27 lb | 45 lb | 65 lb | 87 lb+ | 109 lb+ |
| 180 lb | 28 lb | 46 lb | 68 lb | 90 lb+ | 113 lb+ |
| 190 lb | 29 lb | 48 lb | 70 lb | 94 lb+ | 117 lb+ |
| 200 lb | 30 lb | 50 lb | 73 lb | 97 lb+ | 121 lb+ |
| 210 lb | 31 lb | 51 lb | 75 lb | 100 lb+ | 125 lb+ |
| 220 lb | 32 lb | 53 lb | 77 lb | 103 lb+ | 129 lb+ |
How the Cable Rope Rear Delt Row Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Cable Rope Rear Delt Row targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 91 lb at 150 lb bodyweight, 107 lb at 190 lb, and 122 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Cable Rope Rear Delt Row Strength Levels
Elite Cable Rope Rear Delt Row strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 120 lb | 146 lb |
| Men | 190 lb | 141 lb | 171 lb |
| Men | 230 lb | 160 lb | 194 lb |
| Women | 120 lb | 69 lb | 86 lb |
| Women | 150 lb | 80 lb | 100 lb |
| Women | 180 lb | 90 lb | 113 lb |
Cable Rope Rear Delt Row Strength Compared to Other Lifts
Use these comparisons to see how your Cable Rope Rear Delt Row strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Lat Pulldown | Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Seated Cable Row | Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Chest Supported Row | Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| One Arm Dumbbell Row | Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Bent Over Row | Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
Milestones in Cable Rope Rear Delt Row Strength
Your next Cable Rope Rear Delt Row milestone is the next strength level above your current result. Enter your sex, bodyweight, total cable resistance, and only completed repetitions through the controlled range described below to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by using more weight with the same strict movement, completing more controlled reps with the same setup, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +25 lb | +31 lb | +34 lb | +30 lb |
| Women | 150 lb | +16 lb | +19 lb | +20 lb | +20 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Cable Rope Rear Delt Row result. Each movement has its own execution rules and strength standards.
- Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
- Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
- Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
- One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
- Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Lat Pulldown | Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Seated Cable Row | Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Chest Supported Row | Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| One Arm Dumbbell Row | Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |
| Bent Over Row | Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets. | Uses its own exercise, equipment, range, and weight instructions. Compare its strength level separately from Cable Rope Rear Delt Row. |