One Arm Dumbbell Row vs Standing Cable Row Strength Standards
Compare your one-arm dumbbell row and standing 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.
Use each exercise's canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Weight used for Standing Cable Row. Use a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined and the selected cable resistance for the standing row setup. 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.
One Arm Dumbbell Row vs Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and standing 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 one-arm dumbbell row and standing 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 One Arm Dumbbell Row / Standing 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 One Arm Dumbbell Row vs Standing Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Standing 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 | 48 / 62 lb 21.8 / 28.1 kg | 70 / 92 lb 31.8 / 41.7 kg | 98 / 126 lb 44.5 / 57.2 kg | 129 / 162 lb 58.5 / 73.5 kg |
| 130 lb 59 kg | 50 / 65 lb 22.7 / 29.5 kg | 74 / 97 lb 33.6 / 44 kg | 103 / 133 lb 46.7 / 60.3 kg | 136 / 171 lb 61.7 / 77.6 kg |
| 140 lb 63.5 kg | 53 / 69 lb 24 / 31.3 kg | 78 / 102 lb 35.4 / 46.3 kg | 109 / 140 lb 49.4 / 63.5 kg | 143 / 179 lb 64.9 / 81.2 kg |
| 150 lb 68 kg | 56 / 72 lb 25.4 / 32.7 kg | 81 / 107 lb 36.7 / 48.5 kg | 114 / 146 lb 51.7 / 66.2 kg | 149 / 188 lb 67.6 / 85.3 kg |
| 160 lb 72.6 kg | 58 / 75 lb 26.3 / 34 kg | 85 / 111 lb 38.6 / 50.3 kg | 119 / 152 lb 54 / 68.9 kg | 156 / 196 lb 70.8 / 88.9 kg |
| 170 lb 77.1 kg | 60 / 78 lb 27.2 / 35.4 kg | 88 / 116 lb 39.9 / 52.6 kg | 123 / 159 lb 55.8 / 72.1 kg | 162 / 204 lb 73.5 / 92.5 kg |
| 180 lb 81.6 kg | 63 / 81 lb 28.6 / 36.7 kg | 92 / 121 lb 41.7 / 54.9 kg | 128 / 165 lb 58.1 / 74.8 kg | 169 / 212 lb 76.7 / 96.2 kg |
| 190 lb 86.2 kg | 65 / 84 lb 29.5 / 38.1 kg | 95 / 125 lb 43.1 / 56.7 kg | 133 / 171 lb 60.3 / 77.6 kg | 175 / 220 lb 79.4 / 99.8 kg |
| 200 lb 90.7 kg | 67 / 87 lb 30.4 / 39.5 kg | 98 / 129 lb 44.5 / 58.5 kg | 138 / 177 lb 62.6 / 80.3 kg | 181 / 228 lb 82.1 / 103.4 kg |
| 210 lb 95.3 kg | 69 / 90 lb 31.3 / 40.8 kg | 102 / 134 lb 46.3 / 60.8 kg | 142 / 183 lb 64.4 / 83 kg | 187 / 235 lb 84.8 / 106.6 kg |
| 220 lb 99.8 kg | 72 / 93 lb 32.7 / 42.2 kg | 105 / 138 lb 47.6 / 62.6 kg | 147 / 189 lb 66.7 / 85.7 kg | 193 / 243 lb 87.5 / 110.2 kg |
| 230 lb 104.3 kg | 74 / 95 lb 33.6 / 43.1 kg | 108 / 142 lb 49 / 64.4 kg | 151 / 194 lb 68.5 / 88 kg | 199 / 250 lb 90.3 / 113.4 kg |
| 240 lb 108.9 kg | 76 / 98 lb 34.5 / 44.5 kg | 111 / 146 lb 50.3 / 66.2 kg | 155 / 200 lb 70.3 / 90.7 kg | 204 / 257 lb 92.5 / 116.6 kg |
| 250 lb 113.4 kg | 78 / 101 lb 35.4 / 45.8 kg | 114 / 150 lb 51.7 / 68 kg | 160 / 205 lb 72.6 / 93 kg | 210 / 264 lb 95.3 / 119.7 kg |
| 260 lb 117.9 kg | 80 / 104 lb 36.3 / 47.2 kg | 117 / 154 lb 53.1 / 69.9 kg | 164 / 211 lb 74.4 / 95.7 kg | 216 / 271 lb 98 / 122.9 kg |
| 270 lb 122.5 kg | 82 / 106 lb 37.2 / 48.1 kg | 120 / 158 lb 54.4 / 71.7 kg | 168 / 216 lb 76.2 / 98 kg | 221 / 278 lb 100.2 / 126.1 kg |
| 280 lb 127 kg | 84 / 109 lb 38.1 / 49.4 kg | 123 / 162 lb 55.8 / 73.5 kg | 172 / 221 lb 78 / 100.2 kg | 227 / 285 lb 103 / 129.3 kg |
| 290 lb 131.5 kg | 86 / 111 lb 39 / 50.3 kg | 126 / 166 lb 57.2 / 75.3 kg | 176 / 227 lb 79.8 / 103 kg | 232 / 292 lb 105.2 / 132.4 kg |
| 300 lb 136.1 kg | 88 / 114 lb 39.9 / 51.7 kg | 129 / 169 lb 58.5 / 76.7 kg | 180 / 232 lb 81.6 / 105.2 kg | 237 / 298 lb 107.5 / 135.2 kg |
Women’s One Arm Dumbbell Row vs Standing Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Standing 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 | 27 / 34 lb 12.2 / 15.4 kg | 41 / 53 lb 18.6 / 24 kg | 60 / 76 lb 27.2 / 34.5 kg | 80 / 98 lb 36.3 / 44.5 kg |
| 110 lb 49.9 kg | 29 / 37 lb 13.2 / 16.8 kg | 44 / 56 lb 20 / 25.4 kg | 63 / 81 lb 28.6 / 36.7 kg | 85 / 105 lb 38.6 / 47.6 kg |
| 120 lb 54.4 kg | 31 / 39 lb 14.1 / 17.7 kg | 47 / 59 lb 21.3 / 26.8 kg | 67 / 85 lb 30.4 / 38.6 kg | 90 / 111 lb 40.8 / 50.3 kg |
| 130 lb 59 kg | 33 / 41 lb 15 / 18.6 kg | 49 / 63 lb 22.2 / 28.6 kg | 71 / 90 lb 32.2 / 40.8 kg | 95 / 117 lb 43.1 / 53.1 kg |
| 140 lb 63.5 kg | 34 / 43 lb 15.4 / 19.5 kg | 52 / 66 lb 23.6 / 29.9 kg | 74 / 95 lb 33.6 / 43.1 kg | 100 / 123 lb 45.4 / 55.8 kg |
| 150 lb 68 kg | 36 / 45 lb 16.3 / 20.4 kg | 54 / 69 lb 24.5 / 31.3 kg | 78 / 99 lb 35.4 / 44.9 kg | 105 / 129 lb 47.6 / 58.5 kg |
| 160 lb 72.6 kg | 38 / 47 lb 17.2 / 21.3 kg | 56 / 72 lb 25.4 / 32.7 kg | 81 / 103 lb 36.7 / 46.7 kg | 110 / 135 lb 49.9 / 61.2 kg |
| 170 lb 77.1 kg | 39 / 49 lb 17.7 / 22.2 kg | 59 / 75 lb 26.8 / 34 kg | 85 / 108 lb 38.6 / 49 kg | 114 / 140 lb 51.7 / 63.5 kg |
| 180 lb 81.6 kg | 41 / 51 lb 18.6 / 23.1 kg | 61 / 78 lb 27.7 / 35.4 kg | 88 / 112 lb 39.9 / 50.8 kg | 119 / 146 lb 54 / 66.2 kg |
| 190 lb 86.2 kg | 42 / 53 lb 19.1 / 24 kg | 63 / 81 lb 28.6 / 36.7 kg | 91 / 116 lb 41.3 / 52.6 kg | 123 / 151 lb 55.8 / 68.5 kg |
| 200 lb 90.7 kg | 44 / 55 lb 20 / 24.9 kg | 65 / 84 lb 29.5 / 38.1 kg | 94 / 120 lb 42.6 / 54.4 kg | 127 / 156 lb 57.6 / 70.8 kg |
| 210 lb 95.3 kg | 45 / 56 lb 20.4 / 25.4 kg | 68 / 86 lb 30.8 / 39 kg | 98 / 124 lb 44.5 / 56.2 kg | 131 / 161 lb 59.4 / 73 kg |
| 220 lb 99.8 kg | 46 / 58 lb 20.9 / 26.3 kg | 70 / 89 lb 31.8 / 40.4 kg | 101 / 128 lb 45.8 / 58.1 kg | 136 / 167 lb 61.7 / 75.7 kg |
| 230 lb 104.3 kg | 48 / 60 lb 21.8 / 27.2 kg | 72 / 92 lb 32.7 / 41.7 kg | 104 / 132 lb 47.2 / 59.9 kg | 140 / 172 lb 63.5 / 78 kg |
| 240 lb 108.9 kg | 49 / 62 lb 22.2 / 28.1 kg | 74 / 94 lb 33.6 / 42.6 kg | 107 / 135 lb 48.5 / 61.2 kg | 144 / 176 lb 65.3 / 79.8 kg |
How Your One Arm Dumbbell Row vs Standing 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 one-arm dumbbell row strength level
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm Dumbbell 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 without requiring strength to increase pound for pound.
3. Find the standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing 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 larger 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 one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| Rate the standing cable row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 One Arm Dumbbell Row and Standing 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 standing cable row standard is higher; below zero means the one-arm dumbbell 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.
15 → 27.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the one-arm dumbbell row standard. A plus sign means the standing cable row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.3 kg | +22 lb +9.9 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +36 lb +16.3 kg |
| 150 lb 68 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +26 lb +11.7 kg | +33 lb +14.9 kg | +40 lb +18.1 kg |
| 170 lb 77.1 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +42 lb +19 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +37 lb +16.7 kg | +43 lb +19.5 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +45 lb +20.4 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +31 lb +14 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +33 lb +15 kg | +42 lb +19 kg | +50 lb +22.7 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +51 lb +23.1 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +53 lb +24.1 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +54 lb +24.4 kg |
| 260 lb 117.9 kg | +24 lb +10.9 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +55 lb +24.9 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +57 lb +25.9 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +51 lb +23.2 kg | +60 lb +27.2 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +52 lb +23.6 kg | +61 lb +27.7 kg |
How Women’s One Arm Dumbbell Row and Standing 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.
8.2 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the one-arm dumbbell row standard. A plus sign means the standing cable row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +18 lb +8.2 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +20 lb +9 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +22 lb +10 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +23 lb +10.4 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +24 lb +10.9 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +22 lb +10 kg | +25 lb +11.3 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +23 lb +10.4 kg | +26 lb +11.8 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +27 lb +12.2 kg |
| 190 lb 86.2 kg | +11 lb +4.9 kg | +18 lb +8.1 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 200 lb 90.7 kg | +11 lb +4.9 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +29 lb +13.2 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +18 lb +8.2 kg | +26 lb +11.7 kg | +30 lb +13.6 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +27 lb +12.3 kg | +31 lb +14 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +20 lb +9 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +20 lb +9 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
One Arm Dumbbell Row and Standing Cable Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict standing cable row test. Use strict canonical One Arm Dumbbell Row and Standing Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened reps.
Use the canonical Standing Cable Row setup and load convention
the selected cable resistance for the standing row setup valid Standing Cable Row reps row the attachment to the approved trunk finish while the feet, trunk angle, brace, and cable path stay fixed Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent One Arm Dumbbell Row result and one recent Standing Cable Row result
Use each exercise’s canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Weight used for Standing Cable Row.
Related Tools
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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 Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.