Bent Over Row vs Seated Cable Row Strength Standards
Compare your bent-over row and seated cable row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Bent Over Row, enter total barbell weight. For Seated Cable Row, enter selected stack weight. Use a strict unsupported barbell bent-over row with a fixed hinge and controlled touch to the torso; use a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the bent-over row and seated cable row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your bent-over row and seated cable row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Bent-Over Row / Seated Cable Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Bent-Over Row vs Seated Cable Row Standards
How to read the table: The first number is Bent-Over Row; the second is Seated Cable Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 56 lb 41.3 / 25.4 kg | 119 / 77 lb 54 / 34.9 kg | 160 / 105 lb 72.6 / 47.6 kg | 203 / 133 lb 92.1 / 60.3 kg |
| 130 lb 59 kg | 96 / 59 lb 43.5 / 26.8 kg | 126 / 82 lb 57.2 / 37.2 kg | 169 / 111 lb 76.7 / 50.3 kg | 214 / 141 lb 97.1 / 64 kg |
| 140 lb 63.5 kg | 101 / 62 lb 45.8 / 28.1 kg | 132 / 86 lb 59.9 / 39 kg | 178 / 117 lb 80.7 / 53.1 kg | 225 / 148 lb 102.1 / 67.1 kg |
| 150 lb 68 kg | 106 / 65 lb 48.1 / 29.5 kg | 138 / 90 lb 62.6 / 40.8 kg | 186 / 122 lb 84.4 / 55.3 kg | 236 / 155 lb 107 / 70.3 kg |
| 160 lb 72.6 kg | 111 / 68 lb 50.3 / 30.8 kg | 144 / 94 lb 65.3 / 42.6 kg | 194 / 128 lb 88 / 58.1 kg | 246 / 161 lb 111.6 / 73 kg |
| 170 lb 77.1 kg | 115 / 71 lb 52.2 / 32.2 kg | 150 / 97 lb 68 / 44 kg | 202 / 133 lb 91.6 / 60.3 kg | 256 / 168 lb 116.1 / 76.2 kg |
| 180 lb 81.6 kg | 120 / 73 lb 54.4 / 33.1 kg | 156 / 101 lb 70.8 / 45.8 kg | 210 / 138 lb 95.3 / 62.6 kg | 266 / 175 lb 120.7 / 79.4 kg |
| 190 lb 86.2 kg | 124 / 76 lb 56.2 / 34.5 kg | 162 / 105 lb 73.5 / 47.6 kg | 218 / 143 lb 98.9 / 64.9 kg | 276 / 181 lb 125.2 / 82.1 kg |
| 200 lb 90.7 kg | 128 / 79 lb 58.1 / 35.8 kg | 168 / 109 lb 76.2 / 49.4 kg | 226 / 148 lb 102.5 / 67.1 kg | 286 / 187 lb 129.7 / 84.8 kg |
| 210 lb 95.3 kg | 133 / 81 lb 60.3 / 36.7 kg | 173 / 112 lb 78.5 / 50.8 kg | 233 / 153 lb 105.7 / 69.4 kg | 295 / 193 lb 133.8 / 87.5 kg |
| 220 lb 99.8 kg | 137 / 84 lb 62.1 / 38.1 kg | 179 / 116 lb 81.2 / 52.6 kg | 240 / 158 lb 108.9 / 71.7 kg | 304 / 200 lb 137.9 / 90.7 kg |
| 230 lb 104.3 kg | 141 / 86 lb 64 / 39 kg | 184 / 119 lb 83.5 / 54 kg | 248 / 162 lb 112.5 / 73.5 kg | 313 / 206 lb 142 / 93.4 kg |
| 240 lb 108.9 kg | 145 / 89 lb 65.8 / 40.4 kg | 189 / 123 lb 85.7 / 55.8 kg | 255 / 167 lb 115.7 / 75.7 kg | 323 / 212 lb 146.5 / 96.2 kg |
| 250 lb 113.4 kg | 149 / 91 lb 67.6 / 41.3 kg | 195 / 126 lb 88.5 / 57.2 kg | 262 / 172 lb 118.8 / 78 kg | 331 / 217 lb 150.1 / 98.4 kg |
| 260 lb 117.9 kg | 153 / 94 lb 69.4 / 42.6 kg | 200 / 129 lb 90.7 / 58.5 kg | 269 / 176 lb 122 / 79.8 kg | 340 / 223 lb 154.2 / 101.2 kg |
| 270 lb 122.5 kg | 157 / 96 lb 71.2 / 43.5 kg | 205 / 133 lb 93 / 60.3 kg | 276 / 181 lb 125.2 / 82.1 kg | 349 / 229 lb 158.3 / 103.9 kg |
| 280 lb 127 kg | 161 / 98 lb 73 / 44.5 kg | 210 / 136 lb 95.3 / 61.7 kg | 282 / 185 lb 127.9 / 83.9 kg | 357 / 234 lb 161.9 / 106.1 kg |
| 290 lb 131.5 kg | 164 / 101 lb 74.4 / 45.8 kg | 215 / 139 lb 97.5 / 63 kg | 289 / 190 lb 131.1 / 86.2 kg | 366 / 240 lb 166 / 108.9 kg |
| 300 lb 136.1 kg | 168 / 103 lb 76.2 / 46.7 kg | 220 / 142 lb 99.8 / 64.4 kg | 296 / 194 lb 134.3 / 88 kg | 374 / 245 lb 169.6 / 111.1 kg |
Women’s Bent-Over Row vs Seated Cable Row Standards
How to read the table: The first number is Bent-Over Row; the second is Seated Cable Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 63 / 40 lb 28.6 / 18.1 kg | 86 / 57 lb 39 / 25.9 kg | 114 / 75 lb 51.7 / 34 kg | 143 / 92 lb 64.9 / 41.7 kg |
| 110 lb 49.9 kg | 67 / 43 lb 30.4 / 19.5 kg | 92 / 61 lb 41.7 / 27.7 kg | 122 / 80 lb 55.3 / 36.3 kg | 153 / 98 lb 69.4 / 44.5 kg |
| 120 lb 54.4 kg | 72 / 46 lb 32.7 / 20.9 kg | 97 / 65 lb 44 / 29.5 kg | 129 / 84 lb 58.5 / 38.1 kg | 162 / 103 lb 73.5 / 46.7 kg |
| 130 lb 59 kg | 75 / 48 lb 34 / 21.8 kg | 103 / 68 lb 46.7 / 30.8 kg | 136 / 89 lb 61.7 / 40.4 kg | 171 / 109 lb 77.6 / 49.4 kg |
| 140 lb 63.5 kg | 79 / 51 lb 35.8 / 23.1 kg | 108 / 72 lb 49 / 32.7 kg | 143 / 94 lb 64.9 / 42.6 kg | 180 / 115 lb 81.6 / 52.2 kg |
| 150 lb 68 kg | 83 / 53 lb 37.6 / 24 kg | 113 / 75 lb 51.3 / 34 kg | 150 / 98 lb 68 / 44.5 kg | 188 / 120 lb 85.3 / 54.4 kg |
| 160 lb 72.6 kg | 87 / 55 lb 39.5 / 24.9 kg | 118 / 78 lb 53.5 / 35.4 kg | 157 / 102 lb 71.2 / 46.3 kg | 196 / 125 lb 88.9 / 56.7 kg |
| 170 lb 77.1 kg | 90 / 58 lb 40.8 / 26.3 kg | 123 / 82 lb 55.8 / 37.2 kg | 163 / 107 lb 73.9 / 48.5 kg | 204 / 130 lb 92.5 / 59 kg |
| 180 lb 81.6 kg | 94 / 60 lb 42.6 / 27.2 kg | 128 / 85 lb 58.1 / 38.6 kg | 169 / 111 lb 76.7 / 50.3 kg | 212 / 136 lb 96.2 / 61.7 kg |
| 190 lb 86.2 kg | 97 / 62 lb 44 / 28.1 kg | 132 / 88 lb 59.9 / 39.9 kg | 176 / 115 lb 79.8 / 52.2 kg | 220 / 140 lb 99.8 / 63.5 kg |
| 200 lb 90.7 kg | 101 / 64 lb 45.8 / 29 kg | 137 / 91 lb 62.1 / 41.3 kg | 182 / 119 lb 82.6 / 54 kg | 228 / 145 lb 103.4 / 65.8 kg |
| 210 lb 95.3 kg | 104 / 66 lb 47.2 / 29.9 kg | 141 / 94 lb 64 / 42.6 kg | 188 / 123 lb 85.3 / 55.8 kg | 235 / 150 lb 106.6 / 68 kg |
| 220 lb 99.8 kg | 107 / 68 lb 48.5 / 30.8 kg | 146 / 97 lb 66.2 / 44 kg | 194 / 127 lb 88 / 57.6 kg | 243 / 155 lb 110.2 / 70.3 kg |
| 230 lb 104.3 kg | 110 / 70 lb 49.9 / 31.8 kg | 150 / 100 lb 68 / 45.4 kg | 199 / 130 lb 90.3 / 59 kg | 250 / 160 lb 113.4 / 72.6 kg |
| 240 lb 108.9 kg | 114 / 73 lb 51.7 / 33.1 kg | 155 / 103 lb 70.3 / 46.7 kg | 205 / 134 lb 93 / 60.8 kg | 257 / 164 lb 116.6 / 74.4 kg |
How Your Bent Over Row vs Seated Cable Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the bent-over row strength level
The bent-over row standards use the exercise-specific targets from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.
3. Find the seated cable row strength level
The standards use the sex-specific targets from the individual Seated Cable Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 bent-over row | Adjust bent-over row 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Bent Over Row and Seated Cable Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the seated cable row standard is higher; below zero means the bent-over row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.8 → 58.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the bent-over row standard. A plus sign means the seated cable row standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −42 lb −19.1 kg | −55 lb −25 kg | −70 lb −31.8 kg |
| 130 lb 59 kg | −37 lb −16.7 kg | −44 lb −20 kg | −58 lb −26.4 kg | −73 lb −33.1 kg |
| 140 lb 63.5 kg | −39 lb −17.7 kg | −46 lb −20.9 kg | −61 lb −27.6 kg | −77 lb −35 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −48 lb −21.8 kg | −64 lb −29.1 kg | −81 lb −36.7 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −66 lb −29.9 kg | −85 lb −38.6 kg |
| 170 lb 77.1 kg | −44 lb −20 kg | −53 lb −24 kg | −69 lb −31.3 kg | −88 lb −39.9 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −55 lb −25 kg | −72 lb −32.7 kg | −91 lb −41.3 kg |
| 190 lb 86.2 kg | −48 lb −21.7 kg | −57 lb −25.9 kg | −75 lb −34 kg | −95 lb −43.1 kg |
| 200 lb 90.7 kg | −49 lb −22.3 kg | −59 lb −26.8 kg | −78 lb −35.4 kg | −99 lb −44.9 kg |
| 210 lb 95.3 kg | −52 lb −23.6 kg | −61 lb −27.7 kg | −80 lb −36.3 kg | −102 lb −46.3 kg |
| 220 lb 99.8 kg | −53 lb −24 kg | −63 lb −28.6 kg | −82 lb −37.2 kg | −104 lb −47.2 kg |
| 230 lb 104.3 kg | −55 lb −25 kg | −65 lb −29.5 kg | −86 lb −39 kg | −107 lb −48.6 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −66 lb −29.9 kg | −88 lb −40 kg | −111 lb −50.3 kg |
| 250 lb 113.4 kg | −58 lb −26.3 kg | −69 lb −31.3 kg | −90 lb −40.8 kg | −114 lb −51.7 kg |
| 260 lb 117.9 kg | −59 lb −26.8 kg | −71 lb −32.2 kg | −93 lb −42.2 kg | −117 lb −53 kg |
| 270 lb 122.5 kg | −61 lb −27.7 kg | −72 lb −32.7 kg | −95 lb −43.1 kg | −120 lb −54.4 kg |
| 280 lb 127 kg | −63 lb −28.5 kg | −74 lb −33.6 kg | −97 lb −44 kg | −123 lb −55.8 kg |
| 290 lb 131.5 kg | −63 lb −28.6 kg | −76 lb −34.5 kg | −99 lb −44.9 kg | −126 lb −57.1 kg |
| 300 lb 136.1 kg | −65 lb −29.5 kg | −78 lb −35.4 kg | −102 lb −46.3 kg | −129 lb −58.5 kg |
How Women’s Bent Over Row and Seated Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.2 → 42.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the bent-over row standard. A plus sign means the seated cable row standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −23 lb −10.5 kg | −29 lb −13.1 kg | −39 lb −17.7 kg | −51 lb −23.2 kg |
| 110 lb 49.9 kg | −24 lb −10.9 kg | −31 lb −14 kg | −42 lb −19 kg | −55 lb −24.9 kg |
| 120 lb 54.4 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −59 lb −26.8 kg |
| 130 lb 59 kg | −27 lb −12.2 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −62 lb −28.2 kg |
| 140 lb 63.5 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −49 lb −22.3 kg | −65 lb −29.4 kg |
| 150 lb 68 kg | −30 lb −13.6 kg | −38 lb −17.3 kg | −52 lb −23.5 kg | −68 lb −30.9 kg |
| 160 lb 72.6 kg | −32 lb −14.6 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −71 lb −32.2 kg |
| 170 lb 77.1 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −74 lb −33.5 kg |
| 180 lb 81.6 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −58 lb −26.4 kg | −76 lb −34.5 kg |
| 190 lb 86.2 kg | −35 lb −15.9 kg | −44 lb −20 kg | −61 lb −27.6 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −37 lb −16.8 kg | −46 lb −20.8 kg | −63 lb −28.6 kg | −83 lb −37.6 kg |
| 210 lb 95.3 kg | −38 lb −17.3 kg | −47 lb −21.4 kg | −65 lb −29.5 kg | −85 lb −38.6 kg |
| 220 lb 99.8 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −67 lb −30.4 kg | −88 lb −39.9 kg |
| 230 lb 104.3 kg | −40 lb −18.1 kg | −50 lb −22.6 kg | −69 lb −31.3 kg | −90 lb −40.8 kg |
| 240 lb 108.9 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −71 lb −32.2 kg | −93 lb −42.2 kg |
Bent Over Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict seated cable row. Use strict Bent Over Row and Seated Cable Row sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Keep a fixed hinge during the barbell bent-over row
Hold a repeatable unsupported hinged position, pull the bar to the lower chest or upper abdomen, and lower it under control while the torso angle stays stable. Do not enter a Pendlay row, Yates row, chest-supported row, machine row, partial pull, hitched rep, or hip-driven heave.
Use the same cable station and strict upright range
Keep the feet braced and torso upright, begin from full arm extension, and pull the handle to the lower ribs or upper abdomen. Enter the selected stack weight. Do not use backward lean, leg drive, jerking, partial reps, assistance, or a different pulley setup without treating it as a new baseline.
Enter one recent Bent Over Row set and one recent Seated Cable Row set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.