Dumbbell Bent Over Row vs Seated Cable Row Strength Standards
Compare your dumbbell 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 priority.
Enter weight per dumbbell for the dumbbell bent-over row and selected cable-stack weight for the seated cable row. Testing: a bilateral dumbbell bent-over row using two matched dumbbells, a stable hip hinge and neutral spine, lower-rib or waist touch, and full arm extension; a seated cable row with braced feet, neutral upright torso, full arm extension, controlled lower-rib or upper-abdomen contact, and elbows behind the torso. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Bent Over Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Bent-Over Row vs Seated Cable Row Standards
How to read the table: The first number is Dumbbell 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 | 77 / 56 lb 34.9 / 25.4 kg | 98 / 77 lb 44.5 / 34.9 kg | 140 / 105 lb 63.5 / 47.6 kg | 175 / 133 lb 79.4 / 60.3 kg |
| 130 lb 59 kg | 82 / 59 lb 37.2 / 26.8 kg | 103 / 82 lb 46.7 / 37.2 kg | 148 / 111 lb 67.1 / 50.3 kg | 185 / 141 lb 83.9 / 64 kg |
| 140 lb 63.5 kg | 86 / 62 lb 39 / 28.1 kg | 109 / 86 lb 49.4 / 39 kg | 155 / 117 lb 70.3 / 53.1 kg | 194 / 148 lb 88 / 67.1 kg |
| 150 lb 68 kg | 90 / 65 lb 40.8 / 29.5 kg | 114 / 90 lb 51.7 / 40.8 kg | 162 / 122 lb 73.5 / 55.3 kg | 203 / 155 lb 92.1 / 70.3 kg |
| 160 lb 72.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 119 / 94 lb 54 / 42.6 kg | 169 / 128 lb 76.7 / 58.1 kg | 212 / 161 lb 96.2 / 73 kg |
| 170 lb 77.1 kg | 97 / 71 lb 44 / 32.2 kg | 123 / 97 lb 55.8 / 44 kg | 176 / 133 lb 79.8 / 60.3 kg | 221 / 168 lb 100.2 / 76.2 kg |
| 180 lb 81.6 kg | 101 / 73 lb 45.8 / 33.1 kg | 128 / 101 lb 58.1 / 45.8 kg | 183 / 138 lb 83 / 62.6 kg | 230 / 175 lb 104.3 / 79.4 kg |
| 190 lb 86.2 kg | 105 / 76 lb 47.6 / 34.5 kg | 133 / 105 lb 60.3 / 47.6 kg | 190 / 143 lb 86.2 / 64.9 kg | 238 / 181 lb 108 / 82.1 kg |
| 200 lb 90.7 kg | 109 / 79 lb 49.4 / 35.8 kg | 138 / 109 lb 62.6 / 49.4 kg | 197 / 148 lb 89.4 / 67.1 kg | 246 / 187 lb 111.6 / 84.8 kg |
| 210 lb 95.3 kg | 112 / 81 lb 50.8 / 36.7 kg | 142 / 112 lb 64.4 / 50.8 kg | 203 / 153 lb 92.1 / 69.4 kg | 254 / 193 lb 115.2 / 87.5 kg |
| 220 lb 99.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 147 / 116 lb 66.7 / 52.6 kg | 210 / 158 lb 95.3 / 71.7 kg | 262 / 200 lb 118.8 / 90.7 kg |
| 230 lb 104.3 kg | 119 / 86 lb 54 / 39 kg | 151 / 119 lb 68.5 / 54 kg | 216 / 162 lb 98 / 73.5 kg | 270 / 206 lb 122.5 / 93.4 kg |
| 240 lb 108.9 kg | 123 / 89 lb 55.8 / 40.4 kg | 155 / 123 lb 70.3 / 55.8 kg | 222 / 167 lb 100.7 / 75.7 kg | 278 / 212 lb 126.1 / 96.2 kg |
| 250 lb 113.4 kg | 126 / 91 lb 57.2 / 41.3 kg | 160 / 126 lb 72.6 / 57.2 kg | 228 / 172 lb 103.4 / 78 kg | 286 / 217 lb 129.7 / 98.4 kg |
| 260 lb 117.9 kg | 129 / 94 lb 58.5 / 42.6 kg | 164 / 129 lb 74.4 / 58.5 kg | 234 / 176 lb 106.1 / 79.8 kg | 293 / 223 lb 132.9 / 101.2 kg |
| 270 lb 122.5 kg | 133 / 96 lb 60.3 / 43.5 kg | 168 / 133 lb 76.2 / 60.3 kg | 240 / 181 lb 108.9 / 82.1 kg | 301 / 229 lb 136.5 / 103.9 kg |
| 280 lb 127 kg | 136 / 98 lb 61.7 / 44.5 kg | 172 / 136 lb 78 / 61.7 kg | 246 / 185 lb 111.6 / 83.9 kg | 308 / 234 lb 139.7 / 106.1 kg |
| 290 lb 131.5 kg | 139 / 101 lb 63 / 45.8 kg | 176 / 139 lb 79.8 / 63 kg | 252 / 190 lb 114.3 / 86.2 kg | 316 / 240 lb 143.3 / 108.9 kg |
| 300 lb 136.1 kg | 142 / 103 lb 64.4 / 46.7 kg | 180 / 142 lb 81.6 / 64.4 kg | 258 / 194 lb 117 / 88 kg | 323 / 245 lb 146.5 / 111.1 kg |
Women’s Dumbbell Bent-Over Row vs Seated Cable Row Standards
How to read the table: The first number is Dumbbell 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 | 52 / 40 lb 23.6 / 18.1 kg | 75 / 57 lb 34 / 25.9 kg | 98 / 75 lb 44.5 / 34 kg | 121 / 92 lb 54.9 / 41.7 kg |
| 110 lb 49.9 kg | 55 / 43 lb 24.9 / 19.5 kg | 80 / 61 lb 36.3 / 27.7 kg | 104 / 80 lb 47.2 / 36.3 kg | 128 / 98 lb 58.1 / 44.5 kg |
| 120 lb 54.4 kg | 59 / 46 lb 26.8 / 20.9 kg | 84 / 65 lb 38.1 / 29.5 kg | 110 / 84 lb 49.9 / 38.1 kg | 136 / 103 lb 61.7 / 46.7 kg |
| 130 lb 59 kg | 62 / 48 lb 28.1 / 21.8 kg | 89 / 68 lb 40.4 / 30.8 kg | 116 / 89 lb 52.6 / 40.4 kg | 144 / 109 lb 65.3 / 49.4 kg |
| 140 lb 63.5 kg | 65 / 51 lb 29.5 / 23.1 kg | 94 / 72 lb 42.6 / 32.7 kg | 122 / 94 lb 55.3 / 42.6 kg | 151 / 115 lb 68.5 / 52.2 kg |
| 150 lb 68 kg | 68 / 53 lb 30.8 / 24 kg | 98 / 75 lb 44.5 / 34 kg | 128 / 98 lb 58.1 / 44.5 kg | 158 / 120 lb 71.7 / 54.4 kg |
| 160 lb 72.6 kg | 71 / 55 lb 32.2 / 24.9 kg | 102 / 78 lb 46.3 / 35.4 kg | 134 / 102 lb 60.8 / 46.3 kg | 165 / 125 lb 74.8 / 56.7 kg |
| 170 lb 77.1 kg | 74 / 58 lb 33.6 / 26.3 kg | 107 / 82 lb 48.5 / 37.2 kg | 139 / 107 lb 63 / 48.5 kg | 172 / 130 lb 78 / 59 kg |
| 180 lb 81.6 kg | 77 / 60 lb 34.9 / 27.2 kg | 111 / 85 lb 50.3 / 38.6 kg | 145 / 111 lb 65.8 / 50.3 kg | 178 / 136 lb 80.7 / 61.7 kg |
| 190 lb 86.2 kg | 80 / 62 lb 36.3 / 28.1 kg | 115 / 88 lb 52.2 / 39.9 kg | 150 / 115 lb 68 / 52.2 kg | 185 / 140 lb 83.9 / 63.5 kg |
| 200 lb 90.7 kg | 82 / 64 lb 37.2 / 29 kg | 119 / 91 lb 54 / 41.3 kg | 155 / 119 lb 70.3 / 54 kg | 191 / 145 lb 86.6 / 65.8 kg |
| 210 lb 95.3 kg | 85 / 66 lb 38.6 / 29.9 kg | 123 / 94 lb 55.8 / 42.6 kg | 160 / 123 lb 72.6 / 55.8 kg | 198 / 150 lb 89.8 / 68 kg |
| 220 lb 99.8 kg | 88 / 68 lb 39.9 / 30.8 kg | 127 / 97 lb 57.6 / 44 kg | 165 / 127 lb 74.8 / 57.6 kg | 204 / 155 lb 92.5 / 70.3 kg |
| 230 lb 104.3 kg | 90 / 70 lb 40.8 / 31.8 kg | 130 / 100 lb 59 / 45.4 kg | 170 / 130 lb 77.1 / 59 kg | 210 / 160 lb 95.3 / 72.6 kg |
| 240 lb 108.9 kg | 93 / 73 lb 42.2 / 33.1 kg | 134 / 103 lb 60.8 / 46.7 kg | 175 / 134 lb 79.4 / 60.8 kg | 216 / 164 lb 98 / 74.4 kg |
How Your Dumbbell 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 dumbbell bent-over row strength level
The standards use the sex-specific bilateral dumbbell bent-over row thresholds 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 calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.
3. Find the seated cable row strength level
The seated cable row standards use the sex-specific standards 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 row more selected resistance 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 dumbbell bent-over row | Use two-dumbbell load and adjust 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 Dumbbell 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 dumbbell 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.
19.1 → 35.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the dumbbell bent-over row standard. A plus sign means the seated cable row standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −21 lb −9.6 kg | −35 lb −15.9 kg | −42 lb −19.1 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −21 lb −9.5 kg | −37 lb −16.8 kg | −44 lb −19.9 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −23 lb −10.4 kg | −38 lb −17.2 kg | −46 lb −20.9 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −24 lb −10.9 kg | −40 lb −18.2 kg | −48 lb −21.8 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −25 lb −11.4 kg | −41 lb −18.6 kg | −51 lb −23.2 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −43 lb −19.5 kg | −53 lb −24 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −27 lb −12.3 kg | −45 lb −20.4 kg | −55 lb −24.9 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −28 lb −12.7 kg | −47 lb −21.3 kg | −57 lb −25.9 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −29 lb −13.2 kg | −49 lb −22.3 kg | −59 lb −26.8 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −30 lb −13.6 kg | −50 lb −22.7 kg | −61 lb −27.7 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −31 lb −14.1 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −32 lb −14.5 kg | −54 lb −24.5 kg | −64 lb −29.1 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −32 lb −14.5 kg | −55 lb −25 kg | −66 lb −29.9 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −34 lb −15.4 kg | −56 lb −25.4 kg | −69 lb −31.3 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −35 lb −15.9 kg | −58 lb −26.3 kg | −70 lb −31.7 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −35 lb −15.9 kg | −59 lb −26.8 kg | −72 lb −32.6 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −36 lb −16.3 kg | −61 lb −27.7 kg | −74 lb −33.6 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −37 lb −16.8 kg | −62 lb −28.1 kg | −76 lb −34.4 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −38 lb −17.2 kg | −64 lb −29 kg | −78 lb −35.4 kg |
How Women’s Dumbbell 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.
13.2 → 23.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the dumbbell bent-over row standard. A plus sign means the seated cable row standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.5 kg | −18 lb −8.1 kg | −23 lb −10.5 kg | −29 lb −13.2 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −15 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −27 lb −12.2 kg | −35 lb −15.9 kg |
| 140 lb 63.5 kg | −14 lb −6.4 kg | −22 lb −9.9 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −40 lb −18.1 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −42 lb −19 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −26 lb −11.7 kg | −34 lb −15.5 kg | −42 lb −19 kg |
| 190 lb 86.2 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −35 lb −15.8 kg | −45 lb −20.4 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −46 lb −20.8 kg |
| 210 lb 95.3 kg | −19 lb −8.7 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −48 lb −21.8 kg |
| 220 lb 99.8 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −49 lb −22.2 kg |
| 230 lb 104.3 kg | −20 lb −9 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −50 lb −22.7 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −52 lb −23.6 kg |
Dumbbell Bent Over Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a strict seated cable row. Do not enter combined dumbbell-pair weight, a single-arm or chest-supported dumbbell row, barbell row, plate-loaded machine row, pulley-adjusted force, torso-driven cable row, or partial rep. Each entry keeps its own load convention.
Use two matched dumbbells from a stable hip hinge
Enter the weight of one dumbbell. Hold two matched dumbbells, keep a stable bent-over hinge and neutral spine, row both weights simultaneously toward the lower ribs or waist, and return to full arm extension. Do not enter combined pair weight, a single-arm row, barbell row, chest-supported row, machine row, partial rep, or torso-heaved rep.
Use one seated cable row station without torso drive
Brace the feet, keep a neutral upright torso, begin at full arm extension, pull the handle to the lower ribs or upper abdomen with the elbows behind the torso, and return under control. Enter selected stack weight only. Do not enter pulley-adjusted force, a machine plate total, bodyweight shift, leg drive, partial rep, or jerked handle.
Enter one recent dumbbell bent-over row set and one recent seated cable row set
Enter weight per dumbbell for the bilateral dumbbell row, selected stack weight for the cable row, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets with the body positions and ranges shown.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.