Standing Cable Row vs Bent Over Row Strength Standards
Compare your standing cable row and bent-over 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 used for Standing Cable Row and Total barbell weight for Bent Over Row. Use the selected cable resistance for the standing row setup and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged 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.
Standing Cable Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing cable row and barbell bent-over 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 standing cable row and barbell bent-over 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 Standing Cable Row / Bent-Over 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 Standing Cable Row vs Bent-Over Row Standards
How to read the table: The first number is Standing Cable Row; the second is Bent-Over 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 | 62 / 91 lb 28.1 / 41.3 kg | 92 / 119 lb 41.7 / 54 kg | 126 / 160 lb 57.2 / 72.6 kg | 162 / 203 lb 73.5 / 92.1 kg |
| 130 lb 59 kg | 65 / 96 lb 29.5 / 43.5 kg | 97 / 126 lb 44 / 57.2 kg | 133 / 169 lb 60.3 / 76.7 kg | 171 / 214 lb 77.6 / 97.1 kg |
| 140 lb 63.5 kg | 69 / 101 lb 31.3 / 45.8 kg | 102 / 132 lb 46.3 / 59.9 kg | 140 / 178 lb 63.5 / 80.7 kg | 179 / 225 lb 81.2 / 102.1 kg |
| 150 lb 68 kg | 72 / 106 lb 32.7 / 48.1 kg | 107 / 138 lb 48.5 / 62.6 kg | 146 / 186 lb 66.2 / 84.4 kg | 188 / 236 lb 85.3 / 107 kg |
| 160 lb 72.6 kg | 75 / 111 lb 34 / 50.3 kg | 111 / 144 lb 50.3 / 65.3 kg | 152 / 194 lb 68.9 / 88 kg | 196 / 246 lb 88.9 / 111.6 kg |
| 170 lb 77.1 kg | 78 / 115 lb 35.4 / 52.2 kg | 116 / 150 lb 52.6 / 68 kg | 159 / 202 lb 72.1 / 91.6 kg | 204 / 256 lb 92.5 / 116.1 kg |
| 180 lb 81.6 kg | 81 / 120 lb 36.7 / 54.4 kg | 121 / 156 lb 54.9 / 70.8 kg | 165 / 210 lb 74.8 / 95.3 kg | 212 / 266 lb 96.2 / 120.7 kg |
| 190 lb 86.2 kg | 84 / 124 lb 38.1 / 56.2 kg | 125 / 162 lb 56.7 / 73.5 kg | 171 / 218 lb 77.6 / 98.9 kg | 220 / 276 lb 99.8 / 125.2 kg |
| 200 lb 90.7 kg | 87 / 128 lb 39.5 / 58.1 kg | 129 / 168 lb 58.5 / 76.2 kg | 177 / 226 lb 80.3 / 102.5 kg | 228 / 286 lb 103.4 / 129.7 kg |
| 210 lb 95.3 kg | 90 / 133 lb 40.8 / 60.3 kg | 134 / 173 lb 60.8 / 78.5 kg | 183 / 233 lb 83 / 105.7 kg | 235 / 295 lb 106.6 / 133.8 kg |
| 220 lb 99.8 kg | 93 / 137 lb 42.2 / 62.1 kg | 138 / 179 lb 62.6 / 81.2 kg | 189 / 240 lb 85.7 / 108.9 kg | 243 / 304 lb 110.2 / 137.9 kg |
| 230 lb 104.3 kg | 95 / 141 lb 43.1 / 64 kg | 142 / 184 lb 64.4 / 83.5 kg | 194 / 248 lb 88 / 112.5 kg | 250 / 313 lb 113.4 / 142 kg |
| 240 lb 108.9 kg | 98 / 145 lb 44.5 / 65.8 kg | 146 / 189 lb 66.2 / 85.7 kg | 200 / 255 lb 90.7 / 115.7 kg | 257 / 323 lb 116.6 / 146.5 kg |
| 250 lb 113.4 kg | 101 / 149 lb 45.8 / 67.6 kg | 150 / 195 lb 68 / 88.5 kg | 205 / 262 lb 93 / 118.8 kg | 264 / 331 lb 119.7 / 150.1 kg |
| 260 lb 117.9 kg | 104 / 153 lb 47.2 / 69.4 kg | 154 / 200 lb 69.9 / 90.7 kg | 211 / 269 lb 95.7 / 122 kg | 271 / 340 lb 122.9 / 154.2 kg |
| 270 lb 122.5 kg | 106 / 157 lb 48.1 / 71.2 kg | 158 / 205 lb 71.7 / 93 kg | 216 / 276 lb 98 / 125.2 kg | 278 / 349 lb 126.1 / 158.3 kg |
| 280 lb 127 kg | 109 / 161 lb 49.4 / 73 kg | 162 / 210 lb 73.5 / 95.3 kg | 221 / 282 lb 100.2 / 127.9 kg | 285 / 357 lb 129.3 / 161.9 kg |
| 290 lb 131.5 kg | 111 / 164 lb 50.3 / 74.4 kg | 166 / 215 lb 75.3 / 97.5 kg | 227 / 289 lb 103 / 131.1 kg | 292 / 366 lb 132.4 / 166 kg |
| 300 lb 136.1 kg | 114 / 168 lb 51.7 / 76.2 kg | 169 / 220 lb 76.7 / 99.8 kg | 232 / 296 lb 105.2 / 134.3 kg | 298 / 374 lb 135.2 / 169.6 kg |
Women’s Standing Cable Row vs Bent-Over Row Standards
How to read the table: The first number is Standing Cable Row; the second is Bent-Over 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 | 34 / 63 lb 15.4 / 28.6 kg | 53 / 86 lb 24 / 39 kg | 76 / 114 lb 34.5 / 51.7 kg | 98 / 143 lb 44.5 / 64.9 kg |
| 110 lb 49.9 kg | 37 / 67 lb 16.8 / 30.4 kg | 56 / 92 lb 25.4 / 41.7 kg | 81 / 122 lb 36.7 / 55.3 kg | 105 / 153 lb 47.6 / 69.4 kg |
| 120 lb 54.4 kg | 39 / 72 lb 17.7 / 32.7 kg | 59 / 97 lb 26.8 / 44 kg | 85 / 129 lb 38.6 / 58.5 kg | 111 / 162 lb 50.3 / 73.5 kg |
| 130 lb 59 kg | 41 / 75 lb 18.6 / 34 kg | 63 / 103 lb 28.6 / 46.7 kg | 90 / 136 lb 40.8 / 61.7 kg | 117 / 171 lb 53.1 / 77.6 kg |
| 140 lb 63.5 kg | 43 / 79 lb 19.5 / 35.8 kg | 66 / 108 lb 29.9 / 49 kg | 95 / 143 lb 43.1 / 64.9 kg | 123 / 180 lb 55.8 / 81.6 kg |
| 150 lb 68 kg | 45 / 83 lb 20.4 / 37.6 kg | 69 / 113 lb 31.3 / 51.3 kg | 99 / 150 lb 44.9 / 68 kg | 129 / 188 lb 58.5 / 85.3 kg |
| 160 lb 72.6 kg | 47 / 87 lb 21.3 / 39.5 kg | 72 / 118 lb 32.7 / 53.5 kg | 103 / 157 lb 46.7 / 71.2 kg | 135 / 196 lb 61.2 / 88.9 kg |
| 170 lb 77.1 kg | 49 / 90 lb 22.2 / 40.8 kg | 75 / 123 lb 34 / 55.8 kg | 108 / 163 lb 49 / 73.9 kg | 140 / 204 lb 63.5 / 92.5 kg |
| 180 lb 81.6 kg | 51 / 94 lb 23.1 / 42.6 kg | 78 / 128 lb 35.4 / 58.1 kg | 112 / 169 lb 50.8 / 76.7 kg | 146 / 212 lb 66.2 / 96.2 kg |
| 190 lb 86.2 kg | 53 / 97 lb 24 / 44 kg | 81 / 132 lb 36.7 / 59.9 kg | 116 / 176 lb 52.6 / 79.8 kg | 151 / 220 lb 68.5 / 99.8 kg |
| 200 lb 90.7 kg | 55 / 101 lb 24.9 / 45.8 kg | 84 / 137 lb 38.1 / 62.1 kg | 120 / 182 lb 54.4 / 82.6 kg | 156 / 228 lb 70.8 / 103.4 kg |
| 210 lb 95.3 kg | 56 / 104 lb 25.4 / 47.2 kg | 86 / 141 lb 39 / 64 kg | 124 / 188 lb 56.2 / 85.3 kg | 161 / 235 lb 73 / 106.6 kg |
| 220 lb 99.8 kg | 58 / 107 lb 26.3 / 48.5 kg | 89 / 146 lb 40.4 / 66.2 kg | 128 / 194 lb 58.1 / 88 kg | 167 / 243 lb 75.7 / 110.2 kg |
| 230 lb 104.3 kg | 60 / 110 lb 27.2 / 49.9 kg | 92 / 150 lb 41.7 / 68 kg | 132 / 199 lb 59.9 / 90.3 kg | 172 / 250 lb 78 / 113.4 kg |
| 240 lb 108.9 kg | 62 / 114 lb 28.1 / 51.7 kg | 94 / 155 lb 42.6 / 70.3 kg | 135 / 205 lb 61.2 / 93 kg | 176 / 257 lb 79.8 / 116.6 kg |
How Your Standing Cable Row vs Bent Over 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 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.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 without pound-for-pound scaling.
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 standing cable row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Standing Cable Row and Bent Over 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 bent-over row standard is higher; below zero means the standing 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 → 34.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the standing cable row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +29 lb +13.2 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +31 lb +14 kg | +29 lb +13.2 kg | +36 lb +16.4 kg | +43 lb +19.5 kg |
| 140 lb 63.5 kg | +32 lb +14.5 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +34 lb +15.4 kg | +31 lb +14.1 kg | +40 lb +18.2 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +36 lb +16.3 kg | +33 lb +15 kg | +42 lb +19.1 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +37 lb +16.8 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +39 lb +17.7 kg | +35 lb +15.9 kg | +45 lb +20.5 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +40 lb +18.1 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +41 lb +18.6 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +43 lb +19.5 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +60 lb +27.2 kg |
| 220 lb 99.8 kg | +44 lb +19.9 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +61 lb +27.7 kg |
| 230 lb 104.3 kg | +46 lb +20.9 kg | +42 lb +19.1 kg | +54 lb +24.5 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +47 lb +21.3 kg | +43 lb +19.5 kg | +55 lb +25 kg | +66 lb +29.9 kg |
| 250 lb 113.4 kg | +48 lb +21.8 kg | +45 lb +20.5 kg | +57 lb +25.8 kg | +67 lb +30.4 kg |
| 260 lb 117.9 kg | +49 lb +22.2 kg | +46 lb +20.8 kg | +58 lb +26.3 kg | +69 lb +31.3 kg |
| 270 lb 122.5 kg | +51 lb +23.1 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +71 lb +32.2 kg |
| 280 lb 127 kg | +52 lb +23.6 kg | +48 lb +21.8 kg | +61 lb +27.7 kg | +72 lb +32.6 kg |
| 290 lb 131.5 kg | +53 lb +24.1 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +74 lb +33.6 kg |
| 300 lb 136.1 kg | +54 lb +24.5 kg | +51 lb +23.1 kg | +64 lb +29.1 kg | +76 lb +34.4 kg |
How Women’s Standing Cable Row and Bent Over 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.
20.4 → 36.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the standing cable row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.2 kg | +33 lb +15 kg | +38 lb +17.2 kg | +45 lb +20.4 kg |
| 110 lb 49.9 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | +38 lb +17.2 kg | +44 lb +19.9 kg | +51 lb +23.2 kg |
| 130 lb 59 kg | +34 lb +15.4 kg | +40 lb +18.1 kg | +46 lb +20.9 kg | +54 lb +24.5 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +42 lb +19.1 kg | +48 lb +21.8 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +38 lb +17.2 kg | +44 lb +20 kg | +51 lb +23.1 kg | +59 lb +26.8 kg |
| 160 lb 72.6 kg | +40 lb +18.2 kg | +46 lb +20.8 kg | +54 lb +24.5 kg | +61 lb +27.7 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +48 lb +21.8 kg | +55 lb +24.9 kg | +64 lb +29 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +50 lb +22.7 kg | +57 lb +25.9 kg | +66 lb +30 kg |
| 190 lb 86.2 kg | +44 lb +20 kg | +51 lb +23.2 kg | +60 lb +27.2 kg | +69 lb +31.3 kg |
| 200 lb 90.7 kg | +46 lb +20.9 kg | +53 lb +24 kg | +62 lb +28.2 kg | +72 lb +32.6 kg |
| 210 lb 95.3 kg | +48 lb +21.8 kg | +55 lb +25 kg | +64 lb +29.1 kg | +74 lb +33.6 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +57 lb +25.8 kg | +66 lb +29.9 kg | +76 lb +34.5 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +58 lb +26.3 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +61 lb +27.7 kg | +70 lb +31.8 kg | +81 lb +36.8 kg |
Standing Cable Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict standing cable row test and a strict barbell bent-over row. Use strict canonical Standing Cable Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Standing Cable Row result and one recent Bent Over Row result
Use each exercise’s canonical input: Weight used for Standing Cable Row and Total barbell weight for Bent Over Row.
Related Tools
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Seated Cable 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.
- Low 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.