Landmine Row vs Seated Cable Row Strength Standards
Compare your landmine row and seated cable row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range and 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. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Landmine Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine 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 landmine 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 Landmine 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 Landmine Row vs Seated Cable Row Standards
How to read the table: The first number is Landmine 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 | 112 / 77 lb 50.8 / 34.9 kg | 151 / 105 lb 68.5 / 47.6 kg | 190 / 133 lb 86.2 / 60.3 kg |
| 130 lb 59 kg | 82 / 59 lb 37.2 / 26.8 kg | 118 / 82 lb 53.5 / 37.2 kg | 159 / 111 lb 72.1 / 50.3 kg | 200 / 141 lb 90.7 / 64 kg |
| 140 lb 63.5 kg | 86 / 62 lb 39 / 28.1 kg | 124 / 86 lb 56.2 / 39 kg | 167 / 117 lb 75.7 / 53.1 kg | 210 / 148 lb 95.3 / 67.1 kg |
| 150 lb 68 kg | 90 / 65 lb 40.8 / 29.5 kg | 130 / 90 lb 59 / 40.8 kg | 175 / 122 lb 79.4 / 55.3 kg | 220 / 155 lb 99.8 / 70.3 kg |
| 160 lb 72.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 136 / 94 lb 61.7 / 42.6 kg | 183 / 128 lb 83 / 58.1 kg | 230 / 161 lb 104.3 / 73 kg |
| 170 lb 77.1 kg | 97 / 71 lb 44 / 32.2 kg | 141 / 97 lb 64 / 44 kg | 190 / 133 lb 86.2 / 60.3 kg | 240 / 168 lb 108.9 / 76.2 kg |
| 180 lb 81.6 kg | 101 / 73 lb 45.8 / 33.1 kg | 147 / 101 lb 66.7 / 45.8 kg | 198 / 138 lb 89.8 / 62.6 kg | 249 / 175 lb 112.9 / 79.4 kg |
| 190 lb 86.2 kg | 105 / 76 lb 47.6 / 34.5 kg | 152 / 105 lb 68.9 / 47.6 kg | 205 / 143 lb 93 / 64.9 kg | 258 / 181 lb 117 / 82.1 kg |
| 200 lb 90.7 kg | 109 / 79 lb 49.4 / 35.8 kg | 157 / 109 lb 71.2 / 49.4 kg | 212 / 148 lb 96.2 / 67.1 kg | 267 / 187 lb 121.1 / 84.8 kg |
| 210 lb 95.3 kg | 112 / 81 lb 50.8 / 36.7 kg | 162 / 112 lb 73.5 / 50.8 kg | 219 / 153 lb 99.3 / 69.4 kg | 276 / 193 lb 125.2 / 87.5 kg |
| 220 lb 99.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 168 / 116 lb 76.2 / 52.6 kg | 226 / 158 lb 102.5 / 71.7 kg | 284 / 200 lb 128.8 / 90.7 kg |
| 230 lb 104.3 kg | 119 / 86 lb 54 / 39 kg | 173 / 119 lb 78.5 / 54 kg | 233 / 162 lb 105.7 / 73.5 kg | 293 / 206 lb 132.9 / 93.4 kg |
| 240 lb 108.9 kg | 123 / 89 lb 55.8 / 40.4 kg | 178 / 123 lb 80.7 / 55.8 kg | 240 / 167 lb 108.9 / 75.7 kg | 301 / 212 lb 136.5 / 96.2 kg |
| 250 lb 113.4 kg | 126 / 91 lb 57.2 / 41.3 kg | 183 / 126 lb 83 / 57.2 kg | 246 / 172 lb 111.6 / 78 kg | 310 / 217 lb 140.6 / 98.4 kg |
| 260 lb 117.9 kg | 129 / 94 lb 58.5 / 42.6 kg | 187 / 129 lb 84.8 / 58.5 kg | 253 / 176 lb 114.8 / 79.8 kg | 318 / 223 lb 144.2 / 101.2 kg |
| 270 lb 122.5 kg | 133 / 96 lb 60.3 / 43.5 kg | 192 / 133 lb 87.1 / 60.3 kg | 259 / 181 lb 117.5 / 82.1 kg | 326 / 229 lb 147.9 / 103.9 kg |
| 280 lb 127 kg | 136 / 98 lb 61.7 / 44.5 kg | 197 / 136 lb 89.4 / 61.7 kg | 265 / 185 lb 120.2 / 83.9 kg | 334 / 234 lb 151.5 / 106.1 kg |
| 290 lb 131.5 kg | 139 / 101 lb 63 / 45.8 kg | 201 / 139 lb 91.2 / 63 kg | 272 / 190 lb 123.4 / 86.2 kg | 342 / 240 lb 155.1 / 108.9 kg |
| 300 lb 136.1 kg | 142 / 103 lb 64.4 / 46.7 kg | 206 / 142 lb 93.4 / 64.4 kg | 278 / 194 lb 126.1 / 88 kg | 350 / 245 lb 158.8 / 111.1 kg |
Women’s Landmine Row vs Seated Cable Row Standards
How to read the table: The first number is Landmine 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 | 43 / 40 lb 19.5 / 18.1 kg | 66 / 57 lb 29.9 / 25.9 kg | 92 / 75 lb 41.7 / 34 kg | 118 / 92 lb 53.5 / 41.7 kg |
| 110 lb 49.9 kg | 46 / 43 lb 20.9 / 19.5 kg | 71 / 61 lb 32.2 / 27.7 kg | 98 / 80 lb 44.5 / 36.3 kg | 126 / 98 lb 57.2 / 44.5 kg |
| 120 lb 54.4 kg | 49 / 46 lb 22.2 / 20.9 kg | 75 / 65 lb 34 / 29.5 kg | 103 / 84 lb 46.7 / 38.1 kg | 134 / 103 lb 60.8 / 46.7 kg |
| 130 lb 59 kg | 52 / 48 lb 23.6 / 21.8 kg | 79 / 68 lb 35.8 / 30.8 kg | 109 / 89 lb 49.4 / 40.4 kg | 141 / 109 lb 64 / 49.4 kg |
| 140 lb 63.5 kg | 54 / 51 lb 24.5 / 23.1 kg | 83 / 72 lb 37.6 / 32.7 kg | 115 / 94 lb 52.2 / 42.6 kg | 148 / 115 lb 67.1 / 52.2 kg |
| 150 lb 68 kg | 57 / 53 lb 25.9 / 24 kg | 87 / 75 lb 39.5 / 34 kg | 120 / 98 lb 54.4 / 44.5 kg | 155 / 120 lb 70.3 / 54.4 kg |
| 160 lb 72.6 kg | 60 / 55 lb 27.2 / 24.9 kg | 91 / 78 lb 41.3 / 35.4 kg | 125 / 102 lb 56.7 / 46.3 kg | 162 / 125 lb 73.5 / 56.7 kg |
| 170 lb 77.1 kg | 62 / 58 lb 28.1 / 26.3 kg | 95 / 82 lb 43.1 / 37.2 kg | 130 / 107 lb 59 / 48.5 kg | 168 / 130 lb 76.2 / 59 kg |
| 180 lb 81.6 kg | 64 / 60 lb 29 / 27.2 kg | 98 / 85 lb 44.5 / 38.6 kg | 136 / 111 lb 61.7 / 50.3 kg | 175 / 136 lb 79.4 / 61.7 kg |
| 190 lb 86.2 kg | 67 / 62 lb 30.4 / 28.1 kg | 102 / 88 lb 46.3 / 39.9 kg | 140 / 115 lb 63.5 / 52.2 kg | 181 / 140 lb 82.1 / 63.5 kg |
| 200 lb 90.7 kg | 69 / 64 lb 31.3 / 29 kg | 105 / 91 lb 47.6 / 41.3 kg | 145 / 119 lb 65.8 / 54 kg | 188 / 145 lb 85.3 / 65.8 kg |
| 210 lb 95.3 kg | 71 / 66 lb 32.2 / 29.9 kg | 109 / 94 lb 49.4 / 42.6 kg | 150 / 123 lb 68 / 55.8 kg | 194 / 150 lb 88 / 68 kg |
| 220 lb 99.8 kg | 74 / 68 lb 33.6 / 30.8 kg | 112 / 97 lb 50.8 / 44 kg | 155 / 127 lb 70.3 / 57.6 kg | 200 / 155 lb 90.7 / 70.3 kg |
| 230 lb 104.3 kg | 76 / 70 lb 34.5 / 31.8 kg | 116 / 100 lb 52.6 / 45.4 kg | 160 / 130 lb 72.6 / 59 kg | 206 / 160 lb 93.4 / 72.6 kg |
| 240 lb 108.9 kg | 78 / 73 lb 35.4 / 33.1 kg | 119 / 103 lb 54 / 46.7 kg | 164 / 134 lb 74.4 / 60.8 kg | 212 / 164 lb 96.2 / 74.4 kg |
How Your Landmine 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 landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine 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 free-end landmine load without requiring strength to increase pound for pound.
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 landmine row | Adjust free-end-load landmine 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 Landmine 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 landmine 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.
25.9 → 47.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the landmine row standard. A plus sign means the seated cable row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −35 lb −15.9 kg | −46 lb −20.9 kg | −57 lb −25.9 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −59 lb −26.7 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −50 lb −22.6 kg | −62 lb −28.2 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −40 lb −18.2 kg | −53 lb −24.1 kg | −65 lb −29.5 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −42 lb −19.1 kg | −55 lb −24.9 kg | −69 lb −31.3 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −44 lb −20 kg | −57 lb −25.9 kg | −72 lb −32.7 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −74 lb −33.5 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −47 lb −21.3 kg | −62 lb −28.1 kg | −77 lb −34.9 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −48 lb −21.8 kg | −64 lb −29.1 kg | −80 lb −36.3 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −50 lb −22.7 kg | −66 lb −29.9 kg | −83 lb −37.7 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −52 lb −23.6 kg | −68 lb −30.8 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −54 lb −24.5 kg | −71 lb −32.2 kg | −87 lb −39.5 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −55 lb −24.9 kg | −73 lb −33.2 kg | −89 lb −40.3 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −57 lb −25.8 kg | −74 lb −33.6 kg | −93 lb −42.2 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −58 lb −26.3 kg | −77 lb −35 kg | −95 lb −43 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −59 lb −26.8 kg | −78 lb −35.4 kg | −97 lb −44 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −61 lb −27.7 kg | −80 lb −36.3 kg | −100 lb −45.4 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −62 lb −28.2 kg | −82 lb −37.2 kg | −102 lb −46.2 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −64 lb −29 kg | −84 lb −38.1 kg | −105 lb −47.7 kg |
How Women’s Landmine Row and Seated Cable Row Standards Differ
What the women’s data shows:
The landmine row and seated cable row standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.8 → 21.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the landmine row standard. A plus sign means the seated cable row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −9 lb −4 kg | −17 lb −7.7 kg | −26 lb −11.8 kg |
| 110 lb 49.9 kg | −3 lb −1.4 kg | −10 lb −4.5 kg | −18 lb −8.2 kg | −28 lb −12.7 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −11 lb −5 kg | −20 lb −9 kg | −32 lb −14.6 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −11 lb −4.9 kg | −21 lb −9.6 kg | −33 lb −14.9 kg |
| 150 lb 68 kg | −4 lb −1.9 kg | −12 lb −5.5 kg | −22 lb −9.9 kg | −35 lb −15.9 kg |
| 160 lb 72.6 kg | −5 lb −2.3 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −23 lb −10.5 kg | −38 lb −17.2 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −25 lb −11.4 kg | −39 lb −17.7 kg |
| 190 lb 86.2 kg | −5 lb −2.3 kg | −14 lb −6.4 kg | −25 lb −11.3 kg | −41 lb −18.6 kg |
| 200 lb 90.7 kg | −5 lb −2.3 kg | −14 lb −6.3 kg | −26 lb −11.8 kg | −43 lb −19.5 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −15 lb −6.8 kg | −27 lb −12.2 kg | −44 lb −20 kg |
| 220 lb 99.8 kg | −6 lb −2.8 kg | −15 lb −6.8 kg | −28 lb −12.7 kg | −45 lb −20.4 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −16 lb −7.2 kg | −30 lb −13.6 kg | −46 lb −20.8 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −16 lb −7.3 kg | −30 lb −13.6 kg | −48 lb −21.8 kg |
Landmine Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict two-arm landmine row and a strict seated cable row. Use strict canonical Landmine Row and Seated Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
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 Landmine Row result and one recent Seated Cable Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.