Chest Supported Row vs Barbell Seal Row Strength Standards
Compare your chest supported row and barbell seal 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 bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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.
Chest Supported Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported row and barbell seal 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 chest supported row and barbell seal 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 Chest Supported Row / Barbell Seal 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 Chest Supported Row vs Barbell Seal Row Standards
How to read the table: The first number is Chest Supported Row; the second is Barbell Seal 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 / 70 lb 34.9 / 31.8 kg | 104 / 101 lb 47.2 / 45.8 kg | 140 / 137 lb 63.5 / 62.1 kg | 179 / 174 lb 81.2 / 78.9 kg |
| 130 lb 59 kg | 82 / 74 lb 37.2 / 33.6 kg | 109 / 106 lb 49.4 / 48.1 kg | 148 / 144 lb 67.1 / 65.3 kg | 189 / 183 lb 85.7 / 83 kg |
| 140 lb 63.5 kg | 86 / 78 lb 39 / 35.4 kg | 115 / 112 lb 52.2 / 50.8 kg | 155 / 152 lb 70.3 / 68.9 kg | 198 / 193 lb 89.8 / 87.5 kg |
| 150 lb 68 kg | 90 / 81 lb 40.8 / 36.7 kg | 120 / 117 lb 54.4 / 53.1 kg | 162 / 159 lb 73.5 / 72.1 kg | 208 / 202 lb 94.3 / 91.6 kg |
| 160 lb 72.6 kg | 94 / 85 lb 42.6 / 38.6 kg | 126 / 122 lb 57.2 / 55.3 kg | 169 / 166 lb 76.7 / 75.3 kg | 217 / 210 lb 98.4 / 95.3 kg |
| 170 lb 77.1 kg | 97 / 88 lb 44 / 39.9 kg | 131 / 127 lb 59.4 / 57.6 kg | 176 / 173 lb 79.8 / 78.5 kg | 226 / 219 lb 102.5 / 99.3 kg |
| 180 lb 81.6 kg | 101 / 92 lb 45.8 / 41.7 kg | 136 / 132 lb 61.7 / 59.9 kg | 183 / 179 lb 83 / 81.2 kg | 234 / 228 lb 106.1 / 103.4 kg |
| 190 lb 86.2 kg | 105 / 95 lb 47.6 / 43.1 kg | 141 / 137 lb 64 / 62.1 kg | 190 / 186 lb 86.2 / 84.4 kg | 243 / 236 lb 110.2 / 107 kg |
| 200 lb 90.7 kg | 109 / 98 lb 49.4 / 44.5 kg | 146 / 142 lb 66.2 / 64.4 kg | 197 / 192 lb 89.4 / 87.1 kg | 251 / 244 lb 113.9 / 110.7 kg |
| 210 lb 95.3 kg | 112 / 102 lb 50.8 / 46.3 kg | 151 / 146 lb 68.5 / 66.2 kg | 203 / 199 lb 92.1 / 90.3 kg | 260 / 252 lb 117.9 / 114.3 kg |
| 220 lb 99.8 kg | 116 / 105 lb 52.6 / 47.6 kg | 155 / 151 lb 70.3 / 68.5 kg | 210 / 205 lb 95.3 / 93 kg | 268 / 260 lb 121.6 / 117.9 kg |
| 230 lb 104.3 kg | 119 / 108 lb 54 / 49 kg | 160 / 156 lb 72.6 / 70.8 kg | 216 / 211 lb 98 / 95.7 kg | 276 / 268 lb 125.2 / 121.6 kg |
| 240 lb 108.9 kg | 123 / 111 lb 55.8 / 50.3 kg | 165 / 160 lb 74.8 / 72.6 kg | 222 / 217 lb 100.7 / 98.4 kg | 284 / 276 lb 128.8 / 125.2 kg |
| 250 lb 113.4 kg | 126 / 114 lb 57.2 / 51.7 kg | 169 / 165 lb 76.7 / 74.8 kg | 228 / 223 lb 103.4 / 101.2 kg | 292 / 283 lb 132.4 / 128.4 kg |
| 260 lb 117.9 kg | 129 / 117 lb 58.5 / 53.1 kg | 174 / 169 lb 78.9 / 76.7 kg | 234 / 229 lb 106.1 / 103.9 kg | 300 / 291 lb 136.1 / 132 kg |
| 270 lb 122.5 kg | 133 / 120 lb 60.3 / 54.4 kg | 178 / 173 lb 80.7 / 78.5 kg | 240 / 235 lb 108.9 / 106.6 kg | 307 / 298 lb 139.3 / 135.2 kg |
| 280 lb 127 kg | 136 / 123 lb 61.7 / 55.8 kg | 183 / 177 lb 83 / 80.3 kg | 246 / 241 lb 111.6 / 109.3 kg | 315 / 306 lb 142.9 / 138.8 kg |
| 290 lb 131.5 kg | 139 / 126 lb 63 / 57.2 kg | 187 / 182 lb 84.8 / 82.6 kg | 252 / 247 lb 114.3 / 112 kg | 322 / 313 lb 146.1 / 142 kg |
| 300 lb 136.1 kg | 142 / 129 lb 64.4 / 58.5 kg | 191 / 186 lb 86.6 / 84.4 kg | 258 / 252 lb 117 / 114.3 kg | 329 / 320 lb 149.2 / 145.1 kg |
Women’s Chest Supported Row vs Barbell Seal Row Standards
How to read the table: The first number is Chest Supported Row; the second is Barbell Seal 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 | 53 / 37 lb 24 / 16.8 kg | 72 / 55 lb 32.7 / 24.9 kg | 98 / 78 lb 44.5 / 35.4 kg | 124 / 101 lb 56.2 / 45.8 kg |
| 110 lb 49.9 kg | 56 / 39 lb 25.4 / 17.7 kg | 77 / 59 lb 34.9 / 26.8 kg | 104 / 83 lb 47.2 / 37.6 kg | 132 / 107 lb 59.9 / 48.5 kg |
| 120 lb 54.4 kg | 59 / 41 lb 26.8 / 18.6 kg | 82 / 62 lb 37.2 / 28.1 kg | 110 / 88 lb 49.9 / 39.9 kg | 140 / 114 lb 63.5 / 51.7 kg |
| 130 lb 59 kg | 63 / 44 lb 28.6 / 20 kg | 86 / 65 lb 39 / 29.5 kg | 116 / 93 lb 52.6 / 42.2 kg | 147 / 120 lb 66.7 / 54.4 kg |
| 140 lb 63.5 kg | 66 / 46 lb 29.9 / 20.9 kg | 91 / 69 lb 41.3 / 31.3 kg | 122 / 97 lb 55.3 / 44 kg | 155 / 126 lb 70.3 / 57.2 kg |
| 150 lb 68 kg | 69 / 48 lb 31.3 / 21.8 kg | 95 / 72 lb 43.1 / 32.7 kg | 128 / 102 lb 58.1 / 46.3 kg | 162 / 132 lb 73.5 / 59.9 kg |
| 160 lb 72.6 kg | 72 / 50 lb 32.7 / 22.7 kg | 99 / 75 lb 44.9 / 34 kg | 134 / 106 lb 60.8 / 48.1 kg | 169 / 138 lb 76.7 / 62.6 kg |
| 170 lb 77.1 kg | 75 / 52 lb 34 / 23.6 kg | 103 / 78 lb 46.7 / 35.4 kg | 139 / 111 lb 63 / 50.3 kg | 176 / 143 lb 79.8 / 64.9 kg |
| 180 lb 81.6 kg | 78 / 54 lb 35.4 / 24.5 kg | 107 / 81 lb 48.5 / 36.7 kg | 145 / 115 lb 65.8 / 52.2 kg | 183 / 149 lb 83 / 67.6 kg |
| 190 lb 86.2 kg | 81 / 56 lb 36.7 / 25.4 kg | 111 / 84 lb 50.3 / 38.1 kg | 150 / 119 lb 68 / 54 kg | 190 / 155 lb 86.2 / 70.3 kg |
| 200 lb 90.7 kg | 84 / 58 lb 38.1 / 26.3 kg | 115 / 87 lb 52.2 / 39.5 kg | 155 / 124 lb 70.3 / 56.2 kg | 196 / 160 lb 88.9 / 72.6 kg |
| 210 lb 95.3 kg | 86 / 60 lb 39 / 27.2 kg | 119 / 90 lb 54 / 40.8 kg | 160 / 128 lb 72.6 / 58.1 kg | 203 / 165 lb 92.1 / 74.8 kg |
| 220 lb 99.8 kg | 89 / 62 lb 40.4 / 28.1 kg | 123 / 93 lb 55.8 / 42.2 kg | 165 / 132 lb 74.8 / 59.9 kg | 209 / 170 lb 94.8 / 77.1 kg |
| 230 lb 104.3 kg | 92 / 64 lb 41.7 / 29 kg | 126 / 96 lb 57.2 / 43.5 kg | 170 / 136 lb 77.1 / 61.7 kg | 215 / 176 lb 97.5 / 79.8 kg |
| 240 lb 108.9 kg | 94 / 66 lb 42.6 / 29.9 kg | 130 / 98 lb 59 / 44.5 kg | 175 / 140 lb 79.4 / 63.5 kg | 222 / 181 lb 100.7 / 82.1 kg |
How Your Chest Supported Row vs Barbell Seal 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 chest supported row strength level
The standards use the sex-specific chest supported 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 target rises more slowly than bodyweight so larger lifters are expected to row more machine resistance without requiring strength to increase pound for pound.
3. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell seal row | Adjust barbell seal 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 Chest Supported Row and Barbell Seal 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 barbell seal row standard is higher; below zero means the chest supported 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.
2.3 → 4.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the chest supported row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.1 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −5 lb −2.3 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | −9 lb −4 kg | −4 lb −1.9 kg | −3 lb −1.4 kg | −7 lb −3.1 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −4 lb −1.8 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | −9 lb −4.1 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | −11 lb −4.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg |
| 210 lb 95.3 kg | −10 lb −4.5 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.7 kg |
| 230 lb 104.3 kg | −11 lb −5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 250 lb 113.4 kg | −12 lb −5.5 kg | −4 lb −1.9 kg | −5 lb −2.2 kg | −9 lb −4 kg |
| 260 lb 117.9 kg | −12 lb −5.4 kg | −5 lb −2.2 kg | −5 lb −2.2 kg | −9 lb −4.1 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 280 lb 127 kg | −13 lb −5.9 kg | −6 lb −2.7 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 290 lb 131.5 kg | −13 lb −5.8 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 300 lb 136.1 kg | −13 lb −5.9 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
How Women’s Chest Supported Row and Barbell Seal 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.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the chest supported row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.2 kg | −17 lb −7.8 kg | −20 lb −9.1 kg | −23 lb −10.4 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −18 lb −8.1 kg | −21 lb −9.6 kg | −25 lb −11.4 kg |
| 120 lb 54.4 kg | −18 lb −8.2 kg | −20 lb −9.1 kg | −22 lb −10 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −21 lb −9.5 kg | −23 lb −10.4 kg | −27 lb −12.3 kg |
| 140 lb 63.5 kg | −20 lb −9 kg | −22 lb −10 kg | −25 lb −11.3 kg | −29 lb −13.1 kg |
| 150 lb 68 kg | −21 lb −9.5 kg | −23 lb −10.4 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −24 lb −10.9 kg | −28 lb −12.7 kg | −31 lb −14.1 kg |
| 170 lb 77.1 kg | −23 lb −10.4 kg | −25 lb −11.3 kg | −28 lb −12.7 kg | −33 lb −14.9 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −30 lb −13.6 kg | −34 lb −15.4 kg |
| 190 lb 86.2 kg | −25 lb −11.3 kg | −27 lb −12.2 kg | −31 lb −14 kg | −35 lb −15.9 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −28 lb −12.7 kg | −31 lb −14.1 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −26 lb −11.8 kg | −29 lb −13.2 kg | −32 lb −14.5 kg | −38 lb −17.3 kg |
| 220 lb 99.8 kg | −27 lb −12.3 kg | −30 lb −13.6 kg | −33 lb −14.9 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −30 lb −13.7 kg | −34 lb −15.4 kg | −39 lb −17.7 kg |
| 240 lb 108.9 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
Chest Supported Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict barbell seal row. Use strict canonical Chest Supported Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Chest Supported Row result and one recent Barbell Seal Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Barbell Bench Pull — 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.
- Barbell Bent-Over 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.