Seated Cable Row vs Barbell Seal Row Strength Standards
Compare your seated cable 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.
Use each exercise's canonical input: Selected cable-stack weight for Seated Cable Row and External load for Barbell Seal Row. Use 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 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.
Seated Cable Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable 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 seated cable 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 Seated Cable 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 Seated Cable Row vs Barbell Seal Row Standards
How to read the table: The first number is Seated Cable 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 | 56 / 70 lb 25.4 / 31.8 kg | 77 / 101 lb 34.9 / 45.8 kg | 105 / 137 lb 47.6 / 62.1 kg | 133 / 174 lb 60.3 / 78.9 kg |
| 130 lb 59 kg | 59 / 74 lb 26.8 / 33.6 kg | 82 / 106 lb 37.2 / 48.1 kg | 111 / 144 lb 50.3 / 65.3 kg | 141 / 183 lb 64 / 83 kg |
| 140 lb 63.5 kg | 62 / 78 lb 28.1 / 35.4 kg | 86 / 112 lb 39 / 50.8 kg | 117 / 152 lb 53.1 / 68.9 kg | 148 / 193 lb 67.1 / 87.5 kg |
| 150 lb 68 kg | 65 / 81 lb 29.5 / 36.7 kg | 90 / 117 lb 40.8 / 53.1 kg | 122 / 159 lb 55.3 / 72.1 kg | 155 / 202 lb 70.3 / 91.6 kg |
| 160 lb 72.6 kg | 68 / 85 lb 30.8 / 38.6 kg | 94 / 122 lb 42.6 / 55.3 kg | 128 / 166 lb 58.1 / 75.3 kg | 161 / 210 lb 73 / 95.3 kg |
| 170 lb 77.1 kg | 71 / 88 lb 32.2 / 39.9 kg | 97 / 127 lb 44 / 57.6 kg | 133 / 173 lb 60.3 / 78.5 kg | 168 / 219 lb 76.2 / 99.3 kg |
| 180 lb 81.6 kg | 73 / 92 lb 33.1 / 41.7 kg | 101 / 132 lb 45.8 / 59.9 kg | 138 / 179 lb 62.6 / 81.2 kg | 175 / 228 lb 79.4 / 103.4 kg |
| 190 lb 86.2 kg | 76 / 95 lb 34.5 / 43.1 kg | 105 / 137 lb 47.6 / 62.1 kg | 143 / 186 lb 64.9 / 84.4 kg | 181 / 236 lb 82.1 / 107 kg |
| 200 lb 90.7 kg | 79 / 98 lb 35.8 / 44.5 kg | 109 / 142 lb 49.4 / 64.4 kg | 148 / 192 lb 67.1 / 87.1 kg | 187 / 244 lb 84.8 / 110.7 kg |
| 210 lb 95.3 kg | 81 / 102 lb 36.7 / 46.3 kg | 112 / 146 lb 50.8 / 66.2 kg | 153 / 199 lb 69.4 / 90.3 kg | 193 / 252 lb 87.5 / 114.3 kg |
| 220 lb 99.8 kg | 84 / 105 lb 38.1 / 47.6 kg | 116 / 151 lb 52.6 / 68.5 kg | 158 / 205 lb 71.7 / 93 kg | 200 / 260 lb 90.7 / 117.9 kg |
| 230 lb 104.3 kg | 86 / 108 lb 39 / 49 kg | 119 / 156 lb 54 / 70.8 kg | 162 / 211 lb 73.5 / 95.7 kg | 206 / 268 lb 93.4 / 121.6 kg |
| 240 lb 108.9 kg | 89 / 111 lb 40.4 / 50.3 kg | 123 / 160 lb 55.8 / 72.6 kg | 167 / 217 lb 75.7 / 98.4 kg | 212 / 276 lb 96.2 / 125.2 kg |
| 250 lb 113.4 kg | 91 / 114 lb 41.3 / 51.7 kg | 126 / 165 lb 57.2 / 74.8 kg | 172 / 223 lb 78 / 101.2 kg | 217 / 283 lb 98.4 / 128.4 kg |
| 260 lb 117.9 kg | 94 / 117 lb 42.6 / 53.1 kg | 129 / 169 lb 58.5 / 76.7 kg | 176 / 229 lb 79.8 / 103.9 kg | 223 / 291 lb 101.2 / 132 kg |
| 270 lb 122.5 kg | 96 / 120 lb 43.5 / 54.4 kg | 133 / 173 lb 60.3 / 78.5 kg | 181 / 235 lb 82.1 / 106.6 kg | 229 / 298 lb 103.9 / 135.2 kg |
| 280 lb 127 kg | 98 / 123 lb 44.5 / 55.8 kg | 136 / 177 lb 61.7 / 80.3 kg | 185 / 241 lb 83.9 / 109.3 kg | 234 / 306 lb 106.1 / 138.8 kg |
| 290 lb 131.5 kg | 101 / 126 lb 45.8 / 57.2 kg | 139 / 182 lb 63 / 82.6 kg | 190 / 247 lb 86.2 / 112 kg | 240 / 313 lb 108.9 / 142 kg |
| 300 lb 136.1 kg | 103 / 129 lb 46.7 / 58.5 kg | 142 / 186 lb 64.4 / 84.4 kg | 194 / 252 lb 88 / 114.3 kg | 245 / 320 lb 111.1 / 145.1 kg |
Women’s Seated Cable Row vs Barbell Seal Row Standards
How to read the table: The first number is Seated Cable 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 | 40 / 37 lb 18.1 / 16.8 kg | 57 / 55 lb 25.9 / 24.9 kg | 75 / 78 lb 34 / 35.4 kg | 92 / 101 lb 41.7 / 45.8 kg |
| 110 lb 49.9 kg | 43 / 39 lb 19.5 / 17.7 kg | 61 / 59 lb 27.7 / 26.8 kg | 80 / 83 lb 36.3 / 37.6 kg | 98 / 107 lb 44.5 / 48.5 kg |
| 120 lb 54.4 kg | 46 / 41 lb 20.9 / 18.6 kg | 65 / 62 lb 29.5 / 28.1 kg | 84 / 88 lb 38.1 / 39.9 kg | 103 / 114 lb 46.7 / 51.7 kg |
| 130 lb 59 kg | 48 / 44 lb 21.8 / 20 kg | 68 / 65 lb 30.8 / 29.5 kg | 89 / 93 lb 40.4 / 42.2 kg | 109 / 120 lb 49.4 / 54.4 kg |
| 140 lb 63.5 kg | 51 / 46 lb 23.1 / 20.9 kg | 72 / 69 lb 32.7 / 31.3 kg | 94 / 97 lb 42.6 / 44 kg | 115 / 126 lb 52.2 / 57.2 kg |
| 150 lb 68 kg | 53 / 48 lb 24 / 21.8 kg | 75 / 72 lb 34 / 32.7 kg | 98 / 102 lb 44.5 / 46.3 kg | 120 / 132 lb 54.4 / 59.9 kg |
| 160 lb 72.6 kg | 55 / 50 lb 24.9 / 22.7 kg | 78 / 75 lb 35.4 / 34 kg | 102 / 106 lb 46.3 / 48.1 kg | 125 / 138 lb 56.7 / 62.6 kg |
| 170 lb 77.1 kg | 58 / 52 lb 26.3 / 23.6 kg | 82 / 78 lb 37.2 / 35.4 kg | 107 / 111 lb 48.5 / 50.3 kg | 130 / 143 lb 59 / 64.9 kg |
| 180 lb 81.6 kg | 60 / 54 lb 27.2 / 24.5 kg | 85 / 81 lb 38.6 / 36.7 kg | 111 / 115 lb 50.3 / 52.2 kg | 136 / 149 lb 61.7 / 67.6 kg |
| 190 lb 86.2 kg | 62 / 56 lb 28.1 / 25.4 kg | 88 / 84 lb 39.9 / 38.1 kg | 115 / 119 lb 52.2 / 54 kg | 140 / 155 lb 63.5 / 70.3 kg |
| 200 lb 90.7 kg | 64 / 58 lb 29 / 26.3 kg | 91 / 87 lb 41.3 / 39.5 kg | 119 / 124 lb 54 / 56.2 kg | 145 / 160 lb 65.8 / 72.6 kg |
| 210 lb 95.3 kg | 66 / 60 lb 29.9 / 27.2 kg | 94 / 90 lb 42.6 / 40.8 kg | 123 / 128 lb 55.8 / 58.1 kg | 150 / 165 lb 68 / 74.8 kg |
| 220 lb 99.8 kg | 68 / 62 lb 30.8 / 28.1 kg | 97 / 93 lb 44 / 42.2 kg | 127 / 132 lb 57.6 / 59.9 kg | 155 / 170 lb 70.3 / 77.1 kg |
| 230 lb 104.3 kg | 70 / 64 lb 31.8 / 29 kg | 100 / 96 lb 45.4 / 43.5 kg | 130 / 136 lb 59 / 61.7 kg | 160 / 176 lb 72.6 / 79.8 kg |
| 240 lb 108.9 kg | 73 / 66 lb 33.1 / 29.9 kg | 103 / 98 lb 46.7 / 44.5 kg | 134 / 140 lb 60.8 / 63.5 kg | 164 / 181 lb 74.4 / 82.1 kg |
How Your Seated Cable 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 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.
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 seated cable row | Adjust seated cable row 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 Seated Cable 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 seated cable 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.
18.6 → 34 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the seated cable row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +33 lb +15 kg | +42 lb +19 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +35 lb +15.8 kg | +45 lb +20.4 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +27 lb +12.3 kg | +37 lb +16.8 kg | +47 lb +21.3 kg |
| 160 lb 72.6 kg | +17 lb +7.8 kg | +28 lb +12.7 kg | +38 lb +17.2 kg | +49 lb +22.3 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +51 lb +23.1 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +53 lb +24 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +55 lb +24.9 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +33 lb +15 kg | +44 lb +20 kg | +57 lb +25.9 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +34 lb +15.4 kg | +46 lb +20.9 kg | +59 lb +26.8 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +60 lb +27.2 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +62 lb +28.2 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +64 lb +29 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +39 lb +17.6 kg | +51 lb +23.2 kg | +66 lb +30 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +40 lb +18.2 kg | +53 lb +24.1 kg | +68 lb +30.8 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +40 lb +18.2 kg | +54 lb +24.5 kg | +69 lb +31.3 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +72 lb +32.7 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +43 lb +19.6 kg | +57 lb +25.8 kg | +73 lb +33.1 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +44 lb +20 kg | +58 lb +26.3 kg | +75 lb +34 kg |
How Women’s Seated Cable Row and Barbell Seal Row Standards Differ
What the women’s data shows:
The seated cable row and barbell seal row standards are within 3 lb at 100 lb.
Advanced and Elite at every displayed bodyweight.
4.1 → 7.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the seated cable row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.3 kg | −2 lb −1 kg | +3 lb +1.4 kg | +9 lb +4.1 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | +3 lb +1.3 kg | +9 lb +4 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −3 lb −1.4 kg | +4 lb +1.8 kg | +11 lb +5 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −3 lb −1.3 kg | +4 lb +1.8 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | −5 lb −2.2 kg | −3 lb −1.4 kg | +3 lb +1.4 kg | +11 lb +5 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −3 lb −1.3 kg | +4 lb +1.8 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | −5 lb −2.2 kg | −3 lb −1.4 kg | +4 lb +1.8 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +4 lb +1.8 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −4 lb −1.9 kg | +4 lb +1.9 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +4 lb +1.8 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +5 lb +2.2 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +5 lb +2.3 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +5 lb +2.3 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | −6 lb −2.8 kg | −4 lb −1.9 kg | +6 lb +2.7 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −5 lb −2.2 kg | +6 lb +2.7 kg | +17 lb +7.7 kg |
Seated Cable Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict barbell seal row. Use strict canonical Seated Cable Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
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 Seated Cable Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Selected cable-stack weight for Seated Cable Row and External load for Barbell Seal Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable 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.