Renegade Row vs Single Arm Cable High Row Strength Standards
Compare your renegade row and single arm cable high row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a strict, repeatable renegade row test using the canonical setup, range, and finish rules; entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station's converted force, or a different implement's load.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Renegade Row vs Single Arm Cable High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the renegade row and single arm cable high 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 single arm cable high 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 / Single Arm Cable High 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 Single Arm Cable High Row Standards
How to read the table: The first number is Renegade Row; the second is Single Arm Cable High 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 / 36 lb 11.3 / 16.3 kg | 39 / 56 lb 17.7 / 25.4 kg | 56 / 81 lb 25.4 / 36.7 kg | 76 / 109 lb 34.5 / 49.4 kg |
| 130 lb 59 kg | 26 / 38 lb 11.8 / 17.2 kg | 41 / 59 lb 18.6 / 26.8 kg | 59 / 85 lb 26.8 / 38.6 kg | 80 / 115 lb 36.3 / 52.2 kg |
| 140 lb 63.5 kg | 28 / 40 lb 12.7 / 18.1 kg | 43 / 62 lb 19.5 / 28.1 kg | 62 / 90 lb 28.1 / 40.8 kg | 84 / 121 lb 38.1 / 54.9 kg |
| 150 lb 68 kg | 29 / 42 lb 13.2 / 19.1 kg | 45 / 65 lb 20.4 / 29.5 kg | 65 / 94 lb 29.5 / 42.6 kg | 88 / 126 lb 39.9 / 57.2 kg |
| 160 lb 72.6 kg | 30 / 44 lb 13.6 / 20 kg | 47 / 68 lb 21.3 / 30.8 kg | 68 / 98 lb 30.8 / 44.5 kg | 92 / 132 lb 41.7 / 59.9 kg |
| 170 lb 77.1 kg | 32 / 45 lb 14.5 / 20.4 kg | 49 / 71 lb 22.2 / 32.2 kg | 71 / 102 lb 32.2 / 46.3 kg | 96 / 137 lb 43.5 / 62.1 kg |
| 180 lb 81.6 kg | 33 / 47 lb 15 / 21.3 kg | 51 / 73 lb 23.1 / 33.1 kg | 73 / 106 lb 33.1 / 48.1 kg | 99 / 143 lb 44.9 / 64.9 kg |
| 190 lb 86.2 kg | 34 / 49 lb 15.4 / 22.2 kg | 53 / 76 lb 24 / 34.5 kg | 76 / 110 lb 34.5 / 49.9 kg | 103 / 148 lb 46.7 / 67.1 kg |
| 200 lb 90.7 kg | 35 / 51 lb 15.9 / 23.1 kg | 55 / 79 lb 24.9 / 35.8 kg | 79 / 114 lb 35.8 / 51.7 kg | 107 / 153 lb 48.5 / 69.4 kg |
| 210 lb 95.3 kg | 36 / 52 lb 16.3 / 23.6 kg | 57 / 81 lb 25.9 / 36.7 kg | 81 / 118 lb 36.7 / 53.5 kg | 110 / 158 lb 49.9 / 71.7 kg |
| 220 lb 99.8 kg | 37 / 54 lb 16.8 / 24.5 kg | 58 / 84 lb 26.3 / 38.1 kg | 84 / 121 lb 38.1 / 54.9 kg | 114 / 163 lb 51.7 / 73.9 kg |
| 230 lb 104.3 kg | 39 / 56 lb 17.7 / 25.4 kg | 60 / 86 lb 27.2 / 39 kg | 86 / 125 lb 39 / 56.7 kg | 117 / 168 lb 53.1 / 76.2 kg |
| 240 lb 108.9 kg | 40 / 57 lb 18.1 / 25.9 kg | 62 / 89 lb 28.1 / 40.4 kg | 89 / 129 lb 40.4 / 58.5 kg | 120 / 173 lb 54.4 / 78.5 kg |
| 250 lb 113.4 kg | 41 / 59 lb 18.6 / 26.8 kg | 64 / 91 lb 29 / 41.3 kg | 91 / 132 lb 41.3 / 59.9 kg | 124 / 178 lb 56.2 / 80.7 kg |
| 260 lb 117.9 kg | 42 / 60 lb 19.1 / 27.2 kg | 65 / 94 lb 29.5 / 42.6 kg | 94 / 136 lb 42.6 / 61.7 kg | 127 / 182 lb 57.6 / 82.6 kg |
| 270 lb 122.5 kg | 43 / 62 lb 19.5 / 28.1 kg | 67 / 96 lb 30.4 / 43.5 kg | 96 / 139 lb 43.5 / 63 kg | 130 / 187 lb 59 / 84.8 kg |
| 280 lb 127 kg | 44 / 63 lb 20 / 28.6 kg | 69 / 98 lb 31.3 / 44.5 kg | 98 / 142 lb 44.5 / 64.4 kg | 133 / 192 lb 60.3 / 87.1 kg |
| 290 lb 131.5 kg | 45 / 65 lb 20.4 / 29.5 kg | 70 / 101 lb 31.8 / 45.8 kg | 101 / 146 lb 45.8 / 66.2 kg | 137 / 196 lb 62.1 / 88.9 kg |
| 300 lb 136.1 kg | 46 / 66 lb 20.9 / 29.9 kg | 72 / 103 lb 32.7 / 46.7 kg | 103 / 149 lb 46.7 / 67.6 kg | 140 / 201 lb 63.5 / 91.2 kg |
Women’s Renegade Row vs Single Arm Cable High Row Standards
How to read the table: The first number is Renegade Row; the second is Single Arm Cable High 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 / 21 lb 7.3 / 9.5 kg | 25 / 34 lb 11.3 / 15.4 kg | 37 / 48 lb 16.8 / 21.8 kg | 50 / 66 lb 22.7 / 29.9 kg |
| 110 lb 49.9 kg | 17 / 22 lb 7.7 / 10 kg | 27 / 36 lb 12.2 / 16.3 kg | 39 / 51 lb 17.7 / 23.1 kg | 53 / 71 lb 24 / 32.2 kg |
| 120 lb 54.4 kg | 18 / 23 lb 8.2 / 10.4 kg | 28 / 38 lb 12.7 / 17.2 kg | 41 / 54 lb 18.6 / 24.5 kg | 56 / 75 lb 25.4 / 34 kg |
| 130 lb 59 kg | 19 / 25 lb 8.6 / 11.3 kg | 30 / 40 lb 13.6 / 18.1 kg | 44 / 57 lb 20 / 25.9 kg | 59 / 79 lb 26.8 / 35.8 kg |
| 140 lb 63.5 kg | 20 / 26 lb 9.1 / 11.8 kg | 32 / 42 lb 14.5 / 19.1 kg | 46 / 60 lb 20.9 / 27.2 kg | 62 / 83 lb 28.1 / 37.6 kg |
| 150 lb 68 kg | 21 / 27 lb 9.5 / 12.2 kg | 33 / 44 lb 15 / 20 kg | 48 / 63 lb 21.8 / 28.6 kg | 65 / 87 lb 29.5 / 39.5 kg |
| 160 lb 72.6 kg | 22 / 28 lb 10 / 12.7 kg | 34 / 46 lb 15.4 / 20.9 kg | 50 / 66 lb 22.7 / 29.9 kg | 68 / 91 lb 30.8 / 41.3 kg |
| 170 lb 77.1 kg | 23 / 29 lb 10.4 / 13.2 kg | 36 / 48 lb 16.3 / 21.8 kg | 52 / 68 lb 23.6 / 30.8 kg | 71 / 95 lb 32.2 / 43.1 kg |
| 180 lb 81.6 kg | 24 / 30 lb 10.9 / 13.6 kg | 37 / 50 lb 16.8 / 22.7 kg | 54 / 71 lb 24.5 / 32.2 kg | 73 / 98 lb 33.1 / 44.5 kg |
| 190 lb 86.2 kg | 25 / 32 lb 11.3 / 14.5 kg | 39 / 52 lb 17.7 / 23.6 kg | 56 / 74 lb 25.4 / 33.6 kg | 76 / 102 lb 34.5 / 46.3 kg |
| 200 lb 90.7 kg | 25 / 33 lb 11.3 / 15 kg | 40 / 53 lb 18.1 / 24 kg | 58 / 76 lb 26.3 / 34.5 kg | 79 / 105 lb 35.8 / 47.6 kg |
| 210 lb 95.3 kg | 26 / 34 lb 11.8 / 15.4 kg | 41 / 55 lb 18.6 / 24.9 kg | 60 / 79 lb 27.2 / 35.8 kg | 81 / 109 lb 36.7 / 49.4 kg |
| 220 lb 99.8 kg | 27 / 35 lb 12.2 / 15.9 kg | 43 / 57 lb 19.5 / 25.9 kg | 62 / 81 lb 28.1 / 36.7 kg | 84 / 112 lb 38.1 / 50.8 kg |
| 230 lb 104.3 kg | 28 / 36 lb 12.7 / 16.3 kg | 44 / 59 lb 20 / 26.8 kg | 64 / 84 lb 29 / 38.1 kg | 86 / 116 lb 39 / 52.6 kg |
| 240 lb 108.9 kg | 29 / 37 lb 13.2 / 16.8 kg | 45 / 60 lb 20.4 / 27.2 kg | 66 / 86 lb 29.9 / 39 kg | 89 / 119 lb 40.4 / 54 kg |
How Your Renegade Row vs Single Arm Cable High 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 single arm cable high row strength level
The standards use the sex-specific thresholds from the individual Single Arm Cable High 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 renegade row | Adjust renegade row targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm cable high 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 Renegade Row and Single Arm Cable High 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 single arm cable high 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.
14.9 → 27.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the renegade row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +33 lb +14.9 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +35 lb +15.9 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +37 lb +16.8 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +38 lb +17.3 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +30 lb +13.7 kg | +40 lb +18.2 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +22 lb +10 kg | +31 lb +14.1 kg | +41 lb +18.6 kg |
| 180 lb 81.6 kg | +14 lb +6.3 kg | +22 lb +10 kg | +33 lb +15 kg | +44 lb +20 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +34 lb +15.4 kg | +45 lb +20.4 kg |
| 200 lb 90.7 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +46 lb +20.9 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +24 lb +10.8 kg | +37 lb +16.8 kg | +48 lb +21.8 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +49 lb +22.2 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +51 lb +23.1 kg |
| 240 lb 108.9 kg | +17 lb +7.8 kg | +27 lb +12.3 kg | +40 lb +18.1 kg | +53 lb +24.1 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +27 lb +12.3 kg | +41 lb +18.6 kg | +54 lb +24.5 kg |
| 260 lb 117.9 kg | +18 lb +8.1 kg | +29 lb +13.1 kg | +42 lb +19.1 kg | +55 lb +25 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +43 lb +19.5 kg | +57 lb +25.8 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +44 lb +19.9 kg | +59 lb +26.8 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +31 lb +14 kg | +45 lb +20.4 kg | +59 lb +26.8 kg |
| 300 lb 136.1 kg | +20 lb +9 kg | +31 lb +14 kg | +46 lb +20.9 kg | +61 lb +27.7 kg |
How Women’s Renegade Row and Single Arm Cable High 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.
7.2 → 13.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the renegade row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +18 lb +8.2 kg |
| 120 lb 54.4 kg | +5 lb +2.2 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +20 lb +9 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +21 lb +9.5 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +11 lb +5 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +12 lb +5.5 kg | +16 lb +7.2 kg | +23 lb +10.5 kg |
| 170 lb 77.1 kg | +6 lb +2.8 kg | +12 lb +5.5 kg | +16 lb +7.2 kg | +24 lb +10.9 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +25 lb +11.4 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +26 lb +11.8 kg |
| 200 lb 90.7 kg | +8 lb +3.7 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +26 lb +11.8 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +14 lb +6.3 kg | +19 lb +8.6 kg | +28 lb +12.7 kg |
| 220 lb 99.8 kg | +8 lb +3.7 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +28 lb +12.7 kg |
| 230 lb 104.3 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +30 lb +13.6 kg |
| 240 lb 108.9 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +30 lb +13.6 kg |
Renegade Row and Single Arm Cable High Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a strict single arm cable high row test. Use strict canonical Renegade Row and Single Arm Cable High 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 the canonical Single Arm Cable High Row setup and load convention
entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict high-row standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Renegade Row result and one recent Single Arm Cable High Row result
Enter the canonical working weight 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.
- Single Arm Cable High Row — View the individual Single Arm Cable High 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.