Renegade Row vs Seated Cable Row Strength Standards
Compare your renegade 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, repeatable renegade row test using the canonical setup, range, and finish rules 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.
Renegade Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the renegade 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 renegade 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 Renegade 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 Renegade Row vs Seated Cable Row Standards
How to read the table: The first number is Renegade 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 | 25 / 56 lb 11.3 / 25.4 kg | 39 / 77 lb 17.7 / 34.9 kg | 56 / 105 lb 25.4 / 47.6 kg | 76 / 133 lb 34.5 / 60.3 kg |
| 130 lb 59 kg | 26 / 59 lb 11.8 / 26.8 kg | 41 / 82 lb 18.6 / 37.2 kg | 59 / 111 lb 26.8 / 50.3 kg | 80 / 141 lb 36.3 / 64 kg |
| 140 lb 63.5 kg | 28 / 62 lb 12.7 / 28.1 kg | 43 / 86 lb 19.5 / 39 kg | 62 / 117 lb 28.1 / 53.1 kg | 84 / 148 lb 38.1 / 67.1 kg |
| 150 lb 68 kg | 29 / 65 lb 13.2 / 29.5 kg | 45 / 90 lb 20.4 / 40.8 kg | 65 / 122 lb 29.5 / 55.3 kg | 88 / 155 lb 39.9 / 70.3 kg |
| 160 lb 72.6 kg | 30 / 68 lb 13.6 / 30.8 kg | 47 / 94 lb 21.3 / 42.6 kg | 68 / 128 lb 30.8 / 58.1 kg | 92 / 161 lb 41.7 / 73 kg |
| 170 lb 77.1 kg | 32 / 71 lb 14.5 / 32.2 kg | 49 / 97 lb 22.2 / 44 kg | 71 / 133 lb 32.2 / 60.3 kg | 96 / 168 lb 43.5 / 76.2 kg |
| 180 lb 81.6 kg | 33 / 73 lb 15 / 33.1 kg | 51 / 101 lb 23.1 / 45.8 kg | 73 / 138 lb 33.1 / 62.6 kg | 99 / 175 lb 44.9 / 79.4 kg |
| 190 lb 86.2 kg | 34 / 76 lb 15.4 / 34.5 kg | 53 / 105 lb 24 / 47.6 kg | 76 / 143 lb 34.5 / 64.9 kg | 103 / 181 lb 46.7 / 82.1 kg |
| 200 lb 90.7 kg | 35 / 79 lb 15.9 / 35.8 kg | 55 / 109 lb 24.9 / 49.4 kg | 79 / 148 lb 35.8 / 67.1 kg | 107 / 187 lb 48.5 / 84.8 kg |
| 210 lb 95.3 kg | 36 / 81 lb 16.3 / 36.7 kg | 57 / 112 lb 25.9 / 50.8 kg | 81 / 153 lb 36.7 / 69.4 kg | 110 / 193 lb 49.9 / 87.5 kg |
| 220 lb 99.8 kg | 37 / 84 lb 16.8 / 38.1 kg | 58 / 116 lb 26.3 / 52.6 kg | 84 / 158 lb 38.1 / 71.7 kg | 114 / 200 lb 51.7 / 90.7 kg |
| 230 lb 104.3 kg | 39 / 86 lb 17.7 / 39 kg | 60 / 119 lb 27.2 / 54 kg | 86 / 162 lb 39 / 73.5 kg | 117 / 206 lb 53.1 / 93.4 kg |
| 240 lb 108.9 kg | 40 / 89 lb 18.1 / 40.4 kg | 62 / 123 lb 28.1 / 55.8 kg | 89 / 167 lb 40.4 / 75.7 kg | 120 / 212 lb 54.4 / 96.2 kg |
| 250 lb 113.4 kg | 41 / 91 lb 18.6 / 41.3 kg | 64 / 126 lb 29 / 57.2 kg | 91 / 172 lb 41.3 / 78 kg | 124 / 217 lb 56.2 / 98.4 kg |
| 260 lb 117.9 kg | 42 / 94 lb 19.1 / 42.6 kg | 65 / 129 lb 29.5 / 58.5 kg | 94 / 176 lb 42.6 / 79.8 kg | 127 / 223 lb 57.6 / 101.2 kg |
| 270 lb 122.5 kg | 43 / 96 lb 19.5 / 43.5 kg | 67 / 133 lb 30.4 / 60.3 kg | 96 / 181 lb 43.5 / 82.1 kg | 130 / 229 lb 59 / 103.9 kg |
| 280 lb 127 kg | 44 / 98 lb 20 / 44.5 kg | 69 / 136 lb 31.3 / 61.7 kg | 98 / 185 lb 44.5 / 83.9 kg | 133 / 234 lb 60.3 / 106.1 kg |
| 290 lb 131.5 kg | 45 / 101 lb 20.4 / 45.8 kg | 70 / 139 lb 31.8 / 63 kg | 101 / 190 lb 45.8 / 86.2 kg | 137 / 240 lb 62.1 / 108.9 kg |
| 300 lb 136.1 kg | 46 / 103 lb 20.9 / 46.7 kg | 72 / 142 lb 32.7 / 64.4 kg | 103 / 194 lb 46.7 / 88 kg | 140 / 245 lb 63.5 / 111.1 kg |
Women’s Renegade Row vs Seated Cable Row Standards
How to read the table: The first number is Renegade 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 | 16 / 40 lb 7.3 / 18.1 kg | 25 / 57 lb 11.3 / 25.9 kg | 37 / 75 lb 16.8 / 34 kg | 50 / 92 lb 22.7 / 41.7 kg |
| 110 lb 49.9 kg | 17 / 43 lb 7.7 / 19.5 kg | 27 / 61 lb 12.2 / 27.7 kg | 39 / 80 lb 17.7 / 36.3 kg | 53 / 98 lb 24 / 44.5 kg |
| 120 lb 54.4 kg | 18 / 46 lb 8.2 / 20.9 kg | 28 / 65 lb 12.7 / 29.5 kg | 41 / 84 lb 18.6 / 38.1 kg | 56 / 103 lb 25.4 / 46.7 kg |
| 130 lb 59 kg | 19 / 48 lb 8.6 / 21.8 kg | 30 / 68 lb 13.6 / 30.8 kg | 44 / 89 lb 20 / 40.4 kg | 59 / 109 lb 26.8 / 49.4 kg |
| 140 lb 63.5 kg | 20 / 51 lb 9.1 / 23.1 kg | 32 / 72 lb 14.5 / 32.7 kg | 46 / 94 lb 20.9 / 42.6 kg | 62 / 115 lb 28.1 / 52.2 kg |
| 150 lb 68 kg | 21 / 53 lb 9.5 / 24 kg | 33 / 75 lb 15 / 34 kg | 48 / 98 lb 21.8 / 44.5 kg | 65 / 120 lb 29.5 / 54.4 kg |
| 160 lb 72.6 kg | 22 / 55 lb 10 / 24.9 kg | 34 / 78 lb 15.4 / 35.4 kg | 50 / 102 lb 22.7 / 46.3 kg | 68 / 125 lb 30.8 / 56.7 kg |
| 170 lb 77.1 kg | 23 / 58 lb 10.4 / 26.3 kg | 36 / 82 lb 16.3 / 37.2 kg | 52 / 107 lb 23.6 / 48.5 kg | 71 / 130 lb 32.2 / 59 kg |
| 180 lb 81.6 kg | 24 / 60 lb 10.9 / 27.2 kg | 37 / 85 lb 16.8 / 38.6 kg | 54 / 111 lb 24.5 / 50.3 kg | 73 / 136 lb 33.1 / 61.7 kg |
| 190 lb 86.2 kg | 25 / 62 lb 11.3 / 28.1 kg | 39 / 88 lb 17.7 / 39.9 kg | 56 / 115 lb 25.4 / 52.2 kg | 76 / 140 lb 34.5 / 63.5 kg |
| 200 lb 90.7 kg | 25 / 64 lb 11.3 / 29 kg | 40 / 91 lb 18.1 / 41.3 kg | 58 / 119 lb 26.3 / 54 kg | 79 / 145 lb 35.8 / 65.8 kg |
| 210 lb 95.3 kg | 26 / 66 lb 11.8 / 29.9 kg | 41 / 94 lb 18.6 / 42.6 kg | 60 / 123 lb 27.2 / 55.8 kg | 81 / 150 lb 36.7 / 68 kg |
| 220 lb 99.8 kg | 27 / 68 lb 12.2 / 30.8 kg | 43 / 97 lb 19.5 / 44 kg | 62 / 127 lb 28.1 / 57.6 kg | 84 / 155 lb 38.1 / 70.3 kg |
| 230 lb 104.3 kg | 28 / 70 lb 12.7 / 31.8 kg | 44 / 100 lb 20 / 45.4 kg | 64 / 130 lb 29 / 59 kg | 86 / 160 lb 39 / 72.6 kg |
| 240 lb 108.9 kg | 29 / 73 lb 13.2 / 33.1 kg | 45 / 103 lb 20.4 / 46.7 kg | 66 / 134 lb 29.9 / 60.8 kg | 89 / 164 lb 40.4 / 74.4 kg |
How Your Renegade 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 renegade row strength level
The standards use the sex-specific targets from the individual Renegade 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.
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 renegade row | Adjust renegade 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 Renegade 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 renegade 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.
25.8 → 47.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the renegade row standard. A plus sign means the seated cable row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +31 lb +14.1 kg | +38 lb +17.2 kg | +49 lb +22.2 kg | +57 lb +25.8 kg |
| 130 lb 59 kg | +33 lb +15 kg | +41 lb +18.6 kg | +52 lb +23.5 kg | +61 lb +27.7 kg |
| 140 lb 63.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +55 lb +25 kg | +64 lb +29 kg |
| 150 lb 68 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +57 lb +25.8 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | +38 lb +17.2 kg | +47 lb +21.3 kg | +60 lb +27.3 kg | +69 lb +31.3 kg |
| 170 lb 77.1 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +72 lb +32.7 kg |
| 180 lb 81.6 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +76 lb +34.5 kg |
| 190 lb 86.2 kg | +42 lb +19.1 kg | +52 lb +23.6 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +80 lb +36.3 kg |
| 210 lb 95.3 kg | +45 lb +20.4 kg | +55 lb +24.9 kg | +72 lb +32.7 kg | +83 lb +37.6 kg |
| 220 lb 99.8 kg | +47 lb +21.3 kg | +58 lb +26.3 kg | +74 lb +33.6 kg | +86 lb +39 kg |
| 230 lb 104.3 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +76 lb +34.5 kg | +89 lb +40.3 kg |
| 240 lb 108.9 kg | +49 lb +22.3 kg | +61 lb +27.7 kg | +78 lb +35.3 kg | +92 lb +41.8 kg |
| 250 lb 113.4 kg | +50 lb +22.7 kg | +62 lb +28.2 kg | +81 lb +36.7 kg | +93 lb +42.2 kg |
| 260 lb 117.9 kg | +52 lb +23.5 kg | +64 lb +29 kg | +82 lb +37.2 kg | +96 lb +43.6 kg |
| 270 lb 122.5 kg | +53 lb +24 kg | +66 lb +29.9 kg | +85 lb +38.6 kg | +99 lb +44.9 kg |
| 280 lb 127 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +87 lb +39.4 kg | +101 lb +45.8 kg |
| 290 lb 131.5 kg | +56 lb +25.4 kg | +69 lb +31.2 kg | +89 lb +40.4 kg | +103 lb +46.8 kg |
| 300 lb 136.1 kg | +57 lb +25.8 kg | +70 lb +31.7 kg | +91 lb +41.3 kg | +105 lb +47.6 kg |
How Women’s Renegade 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.
19 → 34 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the renegade row standard. A plus sign means the seated cable row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +24 lb +10.8 kg | +32 lb +14.6 kg | +38 lb +17.2 kg | +42 lb +19 kg |
| 110 lb 49.9 kg | +26 lb +11.8 kg | +34 lb +15.5 kg | +41 lb +18.6 kg | +45 lb +20.5 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +43 lb +19.5 kg | +47 lb +21.3 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +45 lb +20.4 kg | +50 lb +22.6 kg |
| 140 lb 63.5 kg | +31 lb +14 kg | +40 lb +18.2 kg | +48 lb +21.7 kg | +53 lb +24.1 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +42 lb +19 kg | +50 lb +22.7 kg | +55 lb +24.9 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +44 lb +20 kg | +52 lb +23.6 kg | +57 lb +25.9 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +55 lb +24.9 kg | +59 lb +26.8 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +57 lb +25.8 kg | +63 lb +28.6 kg |
| 190 lb 86.2 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +59 lb +26.8 kg | +64 lb +29 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +51 lb +23.2 kg | +61 lb +27.7 kg | +66 lb +30 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +53 lb +24 kg | +63 lb +28.6 kg | +69 lb +31.3 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +65 lb +29.5 kg | +71 lb +32.2 kg |
| 230 lb 104.3 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +66 lb +30 kg | +74 lb +33.6 kg |
| 240 lb 108.9 kg | +44 lb +19.9 kg | +58 lb +26.3 kg | +68 lb +30.9 kg | +75 lb +34 kg |
Renegade Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a strict seated cable row. Use strict canonical Renegade Row and Seated Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Renegade Row
Follow the individual Renegade Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Renegade 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
- Renegade Row — View the individual Renegade Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay 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.