One Arm Dumbbell Row vs Seated Cable Row Strength Standards
Compare your one-arm dumbbell row and seated cable 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 one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
One Arm Dumbbell Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and seated 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 seated 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 / Seated 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 Seated Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Seated 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 / 56 lb 21.8 / 25.4 kg | 70 / 77 lb 31.8 / 34.9 kg | 98 / 105 lb 44.5 / 47.6 kg | 129 / 133 lb 58.5 / 60.3 kg |
| 130 lb 59 kg | 50 / 59 lb 22.7 / 26.8 kg | 74 / 82 lb 33.6 / 37.2 kg | 103 / 111 lb 46.7 / 50.3 kg | 136 / 141 lb 61.7 / 64 kg |
| 140 lb 63.5 kg | 53 / 62 lb 24 / 28.1 kg | 78 / 86 lb 35.4 / 39 kg | 109 / 117 lb 49.4 / 53.1 kg | 143 / 148 lb 64.9 / 67.1 kg |
| 150 lb 68 kg | 56 / 65 lb 25.4 / 29.5 kg | 81 / 90 lb 36.7 / 40.8 kg | 114 / 122 lb 51.7 / 55.3 kg | 149 / 155 lb 67.6 / 70.3 kg |
| 160 lb 72.6 kg | 58 / 68 lb 26.3 / 30.8 kg | 85 / 94 lb 38.6 / 42.6 kg | 119 / 128 lb 54 / 58.1 kg | 156 / 161 lb 70.8 / 73 kg |
| 170 lb 77.1 kg | 60 / 71 lb 27.2 / 32.2 kg | 88 / 97 lb 39.9 / 44 kg | 123 / 133 lb 55.8 / 60.3 kg | 162 / 168 lb 73.5 / 76.2 kg |
| 180 lb 81.6 kg | 63 / 73 lb 28.6 / 33.1 kg | 92 / 101 lb 41.7 / 45.8 kg | 128 / 138 lb 58.1 / 62.6 kg | 169 / 175 lb 76.7 / 79.4 kg |
| 190 lb 86.2 kg | 65 / 76 lb 29.5 / 34.5 kg | 95 / 105 lb 43.1 / 47.6 kg | 133 / 143 lb 60.3 / 64.9 kg | 175 / 181 lb 79.4 / 82.1 kg |
| 200 lb 90.7 kg | 67 / 79 lb 30.4 / 35.8 kg | 98 / 109 lb 44.5 / 49.4 kg | 138 / 148 lb 62.6 / 67.1 kg | 181 / 187 lb 82.1 / 84.8 kg |
| 210 lb 95.3 kg | 69 / 81 lb 31.3 / 36.7 kg | 102 / 112 lb 46.3 / 50.8 kg | 142 / 153 lb 64.4 / 69.4 kg | 187 / 193 lb 84.8 / 87.5 kg |
| 220 lb 99.8 kg | 72 / 84 lb 32.7 / 38.1 kg | 105 / 116 lb 47.6 / 52.6 kg | 147 / 158 lb 66.7 / 71.7 kg | 193 / 200 lb 87.5 / 90.7 kg |
| 230 lb 104.3 kg | 74 / 86 lb 33.6 / 39 kg | 108 / 119 lb 49 / 54 kg | 151 / 162 lb 68.5 / 73.5 kg | 199 / 206 lb 90.3 / 93.4 kg |
| 240 lb 108.9 kg | 76 / 89 lb 34.5 / 40.4 kg | 111 / 123 lb 50.3 / 55.8 kg | 155 / 167 lb 70.3 / 75.7 kg | 204 / 212 lb 92.5 / 96.2 kg |
| 250 lb 113.4 kg | 78 / 91 lb 35.4 / 41.3 kg | 114 / 126 lb 51.7 / 57.2 kg | 160 / 172 lb 72.6 / 78 kg | 210 / 217 lb 95.3 / 98.4 kg |
| 260 lb 117.9 kg | 80 / 94 lb 36.3 / 42.6 kg | 117 / 129 lb 53.1 / 58.5 kg | 164 / 176 lb 74.4 / 79.8 kg | 216 / 223 lb 98 / 101.2 kg |
| 270 lb 122.5 kg | 82 / 96 lb 37.2 / 43.5 kg | 120 / 133 lb 54.4 / 60.3 kg | 168 / 181 lb 76.2 / 82.1 kg | 221 / 229 lb 100.2 / 103.9 kg |
| 280 lb 127 kg | 84 / 98 lb 38.1 / 44.5 kg | 123 / 136 lb 55.8 / 61.7 kg | 172 / 185 lb 78 / 83.9 kg | 227 / 234 lb 103 / 106.1 kg |
| 290 lb 131.5 kg | 86 / 101 lb 39 / 45.8 kg | 126 / 139 lb 57.2 / 63 kg | 176 / 190 lb 79.8 / 86.2 kg | 232 / 240 lb 105.2 / 108.9 kg |
| 300 lb 136.1 kg | 88 / 103 lb 39.9 / 46.7 kg | 129 / 142 lb 58.5 / 64.4 kg | 180 / 194 lb 81.6 / 88 kg | 237 / 245 lb 107.5 / 111.1 kg |
Women’s One Arm Dumbbell Row vs Seated Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Seated 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 / 40 lb 12.2 / 18.1 kg | 41 / 57 lb 18.6 / 25.9 kg | 60 / 75 lb 27.2 / 34 kg | 80 / 92 lb 36.3 / 41.7 kg |
| 110 lb 49.9 kg | 29 / 43 lb 13.2 / 19.5 kg | 44 / 61 lb 20 / 27.7 kg | 63 / 80 lb 28.6 / 36.3 kg | 85 / 98 lb 38.6 / 44.5 kg |
| 120 lb 54.4 kg | 31 / 46 lb 14.1 / 20.9 kg | 47 / 65 lb 21.3 / 29.5 kg | 67 / 84 lb 30.4 / 38.1 kg | 90 / 103 lb 40.8 / 46.7 kg |
| 130 lb 59 kg | 33 / 48 lb 15 / 21.8 kg | 49 / 68 lb 22.2 / 30.8 kg | 71 / 89 lb 32.2 / 40.4 kg | 95 / 109 lb 43.1 / 49.4 kg |
| 140 lb 63.5 kg | 34 / 51 lb 15.4 / 23.1 kg | 52 / 72 lb 23.6 / 32.7 kg | 74 / 94 lb 33.6 / 42.6 kg | 100 / 115 lb 45.4 / 52.2 kg |
| 150 lb 68 kg | 36 / 53 lb 16.3 / 24 kg | 54 / 75 lb 24.5 / 34 kg | 78 / 98 lb 35.4 / 44.5 kg | 105 / 120 lb 47.6 / 54.4 kg |
| 160 lb 72.6 kg | 38 / 55 lb 17.2 / 24.9 kg | 56 / 78 lb 25.4 / 35.4 kg | 81 / 102 lb 36.7 / 46.3 kg | 110 / 125 lb 49.9 / 56.7 kg |
| 170 lb 77.1 kg | 39 / 58 lb 17.7 / 26.3 kg | 59 / 82 lb 26.8 / 37.2 kg | 85 / 107 lb 38.6 / 48.5 kg | 114 / 130 lb 51.7 / 59 kg |
| 180 lb 81.6 kg | 41 / 60 lb 18.6 / 27.2 kg | 61 / 85 lb 27.7 / 38.6 kg | 88 / 111 lb 39.9 / 50.3 kg | 119 / 136 lb 54 / 61.7 kg |
| 190 lb 86.2 kg | 42 / 62 lb 19.1 / 28.1 kg | 63 / 88 lb 28.6 / 39.9 kg | 91 / 115 lb 41.3 / 52.2 kg | 123 / 140 lb 55.8 / 63.5 kg |
| 200 lb 90.7 kg | 44 / 64 lb 20 / 29 kg | 65 / 91 lb 29.5 / 41.3 kg | 94 / 119 lb 42.6 / 54 kg | 127 / 145 lb 57.6 / 65.8 kg |
| 210 lb 95.3 kg | 45 / 66 lb 20.4 / 29.9 kg | 68 / 94 lb 30.8 / 42.6 kg | 98 / 123 lb 44.5 / 55.8 kg | 131 / 150 lb 59.4 / 68 kg |
| 220 lb 99.8 kg | 46 / 68 lb 20.9 / 30.8 kg | 70 / 97 lb 31.8 / 44 kg | 101 / 127 lb 45.8 / 57.6 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 230 lb 104.3 kg | 48 / 70 lb 21.8 / 31.8 kg | 72 / 100 lb 32.7 / 45.4 kg | 104 / 130 lb 47.2 / 59 kg | 140 / 160 lb 63.5 / 72.6 kg |
| 240 lb 108.9 kg | 49 / 73 lb 22.2 / 33.1 kg | 74 / 103 lb 33.6 / 46.7 kg | 107 / 134 lb 48.5 / 60.8 kg | 144 / 164 lb 65.3 / 74.4 kg |
How Your One Arm Dumbbell Row vs Seated 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 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.
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 seated cable row | Adjust seated cable 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 One Arm Dumbbell Row and Seated 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 seated 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.
1.8 → 3.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the one-arm dumbbell row standard. A plus sign means the seated 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 | +8 lb +3.6 kg | +7 lb +3.1 kg | +7 lb +3.1 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +5 lb +2.2 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | +10 lb +4.5 kg | +9 lb +4 kg | +9 lb +4.1 kg | +5 lb +2.2 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +6 lb +2.7 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +6 lb +2.7 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | +11 lb +4.9 kg | +10 lb +4.5 kg | +6 lb +2.7 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +10 lb +4.5 kg | +11 lb +5 kg | +6 lb +2.7 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +11 lb +5 kg | +11 lb +5 kg | +7 lb +3.2 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +11 lb +5 kg | +11 lb +5 kg | +7 lb +3.1 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +8 lb +3.7 kg |
| 250 lb 113.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +7 lb +3.1 kg |
| 260 lb 117.9 kg | +14 lb +6.3 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +7 lb +3.2 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +8 lb +3.7 kg |
| 280 lb 127 kg | +14 lb +6.4 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +7 lb +3.1 kg |
| 290 lb 131.5 kg | +15 lb +6.8 kg | +13 lb +5.8 kg | +14 lb +6.4 kg | +8 lb +3.7 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +8 lb +3.6 kg |
How Women’s One Arm Dumbbell Row and Seated 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.
5.4 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the one-arm dumbbell row standard. A plus sign means the seated 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 | +13 lb +5.9 kg | +16 lb +7.3 kg | +15 lb +6.8 kg | +12 lb +5.4 kg |
| 110 lb 49.9 kg | +14 lb +6.3 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +13 lb +5.9 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +17 lb +7.7 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +18 lb +8.2 kg | +14 lb +6.3 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +20 lb +9.1 kg | +20 lb +9 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +20 lb +9.1 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +22 lb +10 kg | +21 lb +9.6 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | +19 lb +8.6 kg | +23 lb +10.4 kg | +22 lb +9.9 kg | +16 lb +7.3 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +23 lb +10.4 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +20 lb +9 kg | +25 lb +11.3 kg | +24 lb +10.9 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | +26 lb +11.8 kg | +25 lb +11.4 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +25 lb +11.3 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +22 lb +9.9 kg | +27 lb +12.2 kg | +26 lb +11.8 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +28 lb +12.7 kg | +26 lb +11.8 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +27 lb +12.3 kg | +20 lb +9.1 kg |
One Arm Dumbbell Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict seated cable row. Use strict canonical One Arm Dumbbell Row and Seated 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 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.
Enter one recent One Arm Dumbbell Row result and one recent Seated Cable 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
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated 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.