Seated Cable Row vs Barbell Reverse Grip Bent Over Row Strength Standards
Compare your seated cable row and barbell reverse grip 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: Selected cable-stack weight for Seated Cable Row and Total barbell load for Barbell Reverse Grip Bent Over 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 the entered weight for strict Barbell Reverse Grip Bent Over Row. 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 Reverse Grip Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and barbell reverse grip 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 seated cable row and barbell reverse grip 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 Seated Cable Row / Barbell Reverse Grip 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 Seated Cable Row vs Barbell Reverse Grip Bent Over Row Standards
How to read the table: The first number is Seated Cable Row; the second is Barbell Reverse Grip 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 | 56 / 73 lb 25.4 / 33.1 kg | 77 / 104 lb 34.9 / 47.2 kg | 105 / 140 lb 47.6 / 63.5 kg | 133 / 177 lb 60.3 / 80.3 kg |
| 130 lb 59 kg | 59 / 77 lb 26.8 / 34.9 kg | 82 / 109 lb 37.2 / 49.4 kg | 111 / 148 lb 50.3 / 67.1 kg | 141 / 187 lb 64 / 84.8 kg |
| 140 lb 63.5 kg | 62 / 81 lb 28.1 / 36.7 kg | 86 / 115 lb 39 / 52.2 kg | 117 / 155 lb 53.1 / 70.3 kg | 148 / 197 lb 67.1 / 89.4 kg |
| 150 lb 68 kg | 65 / 85 lb 29.5 / 38.6 kg | 90 / 120 lb 40.8 / 54.4 kg | 122 / 162 lb 55.3 / 73.5 kg | 155 / 206 lb 70.3 / 93.4 kg |
| 160 lb 72.6 kg | 68 / 88 lb 30.8 / 39.9 kg | 94 / 126 lb 42.6 / 57.2 kg | 128 / 169 lb 58.1 / 76.7 kg | 161 / 215 lb 73 / 97.5 kg |
| 170 lb 77.1 kg | 71 / 92 lb 32.2 / 41.7 kg | 97 / 131 lb 44 / 59.4 kg | 133 / 176 lb 60.3 / 79.8 kg | 168 / 224 lb 76.2 / 101.6 kg |
| 180 lb 81.6 kg | 73 / 95 lb 33.1 / 43.1 kg | 101 / 136 lb 45.8 / 61.7 kg | 138 / 183 lb 62.6 / 83 kg | 175 / 232 lb 79.4 / 105.2 kg |
| 190 lb 86.2 kg | 76 / 99 lb 34.5 / 44.9 kg | 105 / 141 lb 47.6 / 64 kg | 143 / 190 lb 64.9 / 86.2 kg | 181 / 241 lb 82.1 / 109.3 kg |
| 200 lb 90.7 kg | 79 / 102 lb 35.8 / 46.3 kg | 109 / 146 lb 49.4 / 66.2 kg | 148 / 197 lb 67.1 / 89.4 kg | 187 / 249 lb 84.8 / 112.9 kg |
| 210 lb 95.3 kg | 81 / 106 lb 36.7 / 48.1 kg | 112 / 151 lb 50.8 / 68.5 kg | 153 / 203 lb 69.4 / 92.1 kg | 193 / 258 lb 87.5 / 117 kg |
| 220 lb 99.8 kg | 84 / 109 lb 38.1 / 49.4 kg | 116 / 155 lb 52.6 / 70.3 kg | 158 / 210 lb 71.7 / 95.3 kg | 200 / 266 lb 90.7 / 120.7 kg |
| 230 lb 104.3 kg | 86 / 112 lb 39 / 50.8 kg | 119 / 160 lb 54 / 72.6 kg | 162 / 216 lb 73.5 / 98 kg | 206 / 274 lb 93.4 / 124.3 kg |
| 240 lb 108.9 kg | 89 / 116 lb 40.4 / 52.6 kg | 123 / 165 lb 55.8 / 74.8 kg | 167 / 222 lb 75.7 / 100.7 kg | 212 / 282 lb 96.2 / 127.9 kg |
| 250 lb 113.4 kg | 91 / 119 lb 41.3 / 54 kg | 126 / 169 lb 57.2 / 76.7 kg | 172 / 228 lb 78 / 103.4 kg | 217 / 289 lb 98.4 / 131.1 kg |
| 260 lb 117.9 kg | 94 / 122 lb 42.6 / 55.3 kg | 129 / 174 lb 58.5 / 78.9 kg | 176 / 234 lb 79.8 / 106.1 kg | 223 / 297 lb 101.2 / 134.7 kg |
| 270 lb 122.5 kg | 96 / 125 lb 43.5 / 56.7 kg | 133 / 178 lb 60.3 / 80.7 kg | 181 / 240 lb 82.1 / 108.9 kg | 229 / 305 lb 103.9 / 138.3 kg |
| 280 lb 127 kg | 98 / 128 lb 44.5 / 58.1 kg | 136 / 183 lb 61.7 / 83 kg | 185 / 246 lb 83.9 / 111.6 kg | 234 / 312 lb 106.1 / 141.5 kg |
| 290 lb 131.5 kg | 101 / 131 lb 45.8 / 59.4 kg | 139 / 187 lb 63 / 84.8 kg | 190 / 252 lb 86.2 / 114.3 kg | 240 / 319 lb 108.9 / 144.7 kg |
| 300 lb 136.1 kg | 103 / 134 lb 46.7 / 60.8 kg | 142 / 191 lb 64.4 / 86.6 kg | 194 / 258 lb 88 / 117 kg | 245 / 327 lb 111.1 / 148.3 kg |
Women’s Seated Cable Row vs Barbell Reverse Grip Bent Over Row Standards
How to read the table: The first number is Seated Cable Row; the second is Barbell Reverse Grip 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 | 40 / 38 lb 18.1 / 17.2 kg | 57 / 57 lb 25.9 / 25.9 kg | 75 / 80 lb 34 / 36.3 kg | 92 / 105 lb 41.7 / 47.6 kg |
| 110 lb 49.9 kg | 43 / 41 lb 19.5 / 18.6 kg | 61 / 61 lb 27.7 / 27.7 kg | 80 / 85 lb 36.3 / 38.6 kg | 98 / 111 lb 44.5 / 50.3 kg |
| 120 lb 54.4 kg | 46 / 43 lb 20.9 / 19.5 kg | 65 / 65 lb 29.5 / 29.5 kg | 84 / 90 lb 38.1 / 40.8 kg | 103 / 118 lb 46.7 / 53.5 kg |
| 130 lb 59 kg | 48 / 45 lb 21.8 / 20.4 kg | 68 / 68 lb 30.8 / 30.8 kg | 89 / 95 lb 40.4 / 43.1 kg | 109 / 125 lb 49.4 / 56.7 kg |
| 140 lb 63.5 kg | 51 / 48 lb 23.1 / 21.8 kg | 72 / 72 lb 32.7 / 32.7 kg | 94 / 100 lb 42.6 / 45.4 kg | 115 / 131 lb 52.2 / 59.4 kg |
| 150 lb 68 kg | 53 / 50 lb 24 / 22.7 kg | 75 / 75 lb 34 / 34 kg | 98 / 105 lb 44.5 / 47.6 kg | 120 / 137 lb 54.4 / 62.1 kg |
| 160 lb 72.6 kg | 55 / 52 lb 24.9 / 23.6 kg | 78 / 78 lb 35.4 / 35.4 kg | 102 / 110 lb 46.3 / 49.9 kg | 125 / 143 lb 56.7 / 64.9 kg |
| 170 lb 77.1 kg | 58 / 54 lb 26.3 / 24.5 kg | 82 / 82 lb 37.2 / 37.2 kg | 107 / 114 lb 48.5 / 51.7 kg | 130 / 149 lb 59 / 67.6 kg |
| 180 lb 81.6 kg | 60 / 56 lb 27.2 / 25.4 kg | 85 / 85 lb 38.6 / 38.6 kg | 111 / 119 lb 50.3 / 54 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 190 lb 86.2 kg | 62 / 59 lb 28.1 / 26.8 kg | 88 / 88 lb 39.9 / 39.9 kg | 115 / 123 lb 52.2 / 55.8 kg | 140 / 160 lb 63.5 / 72.6 kg |
| 200 lb 90.7 kg | 64 / 61 lb 29 / 27.7 kg | 91 / 91 lb 41.3 / 41.3 kg | 119 / 127 lb 54 / 57.6 kg | 145 / 166 lb 65.8 / 75.3 kg |
| 210 lb 95.3 kg | 66 / 63 lb 29.9 / 28.6 kg | 94 / 94 lb 42.6 / 42.6 kg | 123 / 131 lb 55.8 / 59.4 kg | 150 / 171 lb 68 / 77.6 kg |
| 220 lb 99.8 kg | 68 / 65 lb 30.8 / 29.5 kg | 97 / 97 lb 44 / 44 kg | 127 / 136 lb 57.6 / 61.7 kg | 155 / 177 lb 70.3 / 80.3 kg |
| 230 lb 104.3 kg | 70 / 66 lb 31.8 / 29.9 kg | 100 / 100 lb 45.4 / 45.4 kg | 130 / 140 lb 59 / 63.5 kg | 160 / 182 lb 72.6 / 82.6 kg |
| 240 lb 108.9 kg | 73 / 68 lb 33.1 / 30.8 kg | 103 / 103 lb 46.7 / 46.7 kg | 134 / 144 lb 60.8 / 65.3 kg | 164 / 187 lb 74.4 / 84.8 kg |
How Your Seated Cable Row vs Barbell Reverse Grip 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 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 reverse grip bent over row strength level
The standards use the sex-specific thresholds from the individual Barbell Reverse Grip Bent Over 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell reverse grip bent over 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 Seated Cable Row and Barbell Reverse Grip 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 reverse grip bent over 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.
20 → 37.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell reverse grip bent over row standard minus the seated cable row standard. A plus sign means the barbell reverse grip bent over 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 | +17 lb +7.7 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +44 lb +20 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +27 lb +12.2 kg | +37 lb +16.8 kg | +46 lb +20.8 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +49 lb +22.3 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +51 lb +23.1 kg |
| 160 lb 72.6 kg | +20 lb +9.1 kg | +32 lb +14.6 kg | +41 lb +18.6 kg | +54 lb +24.5 kg |
| 170 lb 77.1 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +56 lb +25.4 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +57 lb +25.8 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +36 lb +16.4 kg | +47 lb +21.3 kg | +60 lb +27.2 kg |
| 200 lb 90.7 kg | +23 lb +10.5 kg | +37 lb +16.8 kg | +49 lb +22.3 kg | +62 lb +28.1 kg |
| 210 lb 95.3 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +65 lb +29.5 kg |
| 220 lb 99.8 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +66 lb +30 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +68 lb +30.9 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +42 lb +19 kg | +55 lb +25 kg | +70 lb +31.7 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +56 lb +25.4 kg | +72 lb +32.7 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +45 lb +20.4 kg | +58 lb +26.3 kg | +74 lb +33.5 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +45 lb +20.4 kg | +59 lb +26.8 kg | +76 lb +34.4 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +61 lb +27.7 kg | +78 lb +35.4 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +79 lb +35.8 kg |
| 300 lb 136.1 kg | +31 lb +14.1 kg | +49 lb +22.2 kg | +64 lb +29 kg | +82 lb +37.2 kg |
How Women’s Seated Cable Row and Barbell Reverse Grip Bent Over Row Standards Differ
What the women’s data shows:
The seated cable row and barbell reverse grip bent over row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 190 lb, 200 lb, 210 lb, and 220 lb.
Advanced and Elite at every displayed bodyweight.
5.9 → 10.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell reverse grip bent over row standard minus the seated cable row standard. A plus sign means the barbell reverse grip bent over 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 | −2 lb −0.9 kg | 0 lb 0 kg | +5 lb +2.3 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | +5 lb +2.3 kg | +13 lb +5.8 kg |
| 120 lb 54.4 kg | −3 lb −1.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | 0 lb 0 kg | +6 lb +2.8 kg | +16 lb +7.2 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | 0 lb 0 kg | +7 lb +3.1 kg | +17 lb +7.7 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +18 lb +8.2 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | 0 lb 0 kg | +7 lb +3.2 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | 0 lb 0 kg | +8 lb +3.7 kg | +19 lb +8.6 kg |
| 190 lb 86.2 kg | −3 lb −1.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +20 lb +9.1 kg |
| 200 lb 90.7 kg | −3 lb −1.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +21 lb +9.5 kg |
| 210 lb 95.3 kg | −3 lb −1.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +21 lb +9.6 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | 0 lb 0 kg | +9 lb +4.1 kg | +22 lb +10 kg |
| 230 lb 104.3 kg | −4 lb −1.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +23 lb +10.4 kg |
Seated Cable Row and Barbell Reverse Grip Bent Over Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict barbell reverse grip bent over row test. Use strict canonical Seated Cable Row and Barbell Reverse Grip Bent Over 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 the canonical Barbell Reverse Grip Bent Over Row setup and load convention
the entered weight for strict Barbell Reverse Grip Bent Over Row valid Barbell Reverse Grip Bent Over Row reps Pull the bar to a consistent lower-trunk touch or near-touch point, then lower under control to arm’s length without standing up or bouncing. A valid rep finishes when the bar reaches the consistent row height with elbows drawn back and trunk position maintained Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Seated Cable Row result and one recent Barbell Reverse Grip Bent Over Row result
Use each exercise’s canonical input: Selected cable-stack weight for Seated Cable Row and Total barbell load for Barbell Reverse Grip Bent Over Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Barbell Reverse Grip Bent Over Row — View the individual Barbell Reverse Grip Bent Over Row standards and next strength-level target.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Seal Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.