Seated Cable Row vs Barbell Deadlift Strength Standards
Compare your seated cable row and barbell deadlift 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. 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 a conventional deadlift from the floor to full lockout. 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 Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and barbell deadlift 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 deadlift.
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 Deadlift, 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 Deadlift Standards
How to read the table: The first number is Seated Cable Row; the second is Barbell Deadlift. 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 / 252 lb 25.4 / 114.3 kg | 77 / 322 lb 34.9 / 146.1 kg | 105 / 371 lb 47.6 / 168.3 kg | 133 / 420 lb 60.3 / 190.5 kg |
| 130 lb 59 kg | 59 / 266 lb 26.8 / 120.7 kg | 82 / 339 lb 37.2 / 153.8 kg | 111 / 391 lb 50.3 / 177.4 kg | 141 / 443 lb 64 / 200.9 kg |
| 140 lb 63.5 kg | 62 / 279 lb 28.1 / 126.6 kg | 86 / 357 lb 39 / 161.9 kg | 117 / 411 lb 53.1 / 186.4 kg | 148 / 465 lb 67.1 / 210.9 kg |
| 150 lb 68 kg | 65 / 292 lb 29.5 / 132.4 kg | 90 / 373 lb 40.8 / 169.2 kg | 122 / 431 lb 55.3 / 195.5 kg | 155 / 487 lb 70.3 / 220.9 kg |
| 160 lb 72.6 kg | 68 / 305 lb 30.8 / 138.3 kg | 94 / 390 lb 42.6 / 176.9 kg | 128 / 449 lb 58.1 / 203.7 kg | 161 / 508 lb 73 / 230.4 kg |
| 170 lb 77.1 kg | 71 / 318 lb 32.2 / 144.2 kg | 97 / 406 lb 44 / 184.2 kg | 133 / 468 lb 60.3 / 212.3 kg | 168 / 529 lb 76.2 / 240 kg |
| 180 lb 81.6 kg | 73 / 330 lb 33.1 / 149.7 kg | 101 / 422 lb 45.8 / 191.4 kg | 138 / 486 lb 62.6 / 220.4 kg | 175 / 550 lb 79.4 / 249.5 kg |
| 190 lb 86.2 kg | 76 / 342 lb 34.5 / 155.1 kg | 105 / 437 lb 47.6 / 198.2 kg | 143 / 504 lb 64.9 / 228.6 kg | 181 / 570 lb 82.1 / 258.5 kg |
| 200 lb 90.7 kg | 79 / 354 lb 35.8 / 160.6 kg | 109 / 452 lb 49.4 / 205 kg | 148 / 522 lb 67.1 / 236.8 kg | 187 / 590 lb 84.8 / 267.6 kg |
| 210 lb 95.3 kg | 81 / 366 lb 36.7 / 166 kg | 112 / 467 lb 50.8 / 211.8 kg | 153 / 539 lb 69.4 / 244.5 kg | 193 / 609 lb 87.5 / 276.2 kg |
| 220 lb 99.8 kg | 84 / 377 lb 38.1 / 171 kg | 116 / 482 lb 52.6 / 218.6 kg | 158 / 556 lb 71.7 / 252.2 kg | 200 / 629 lb 90.7 / 285.3 kg |
| 230 lb 104.3 kg | 86 / 388 lb 39 / 176 kg | 119 / 496 lb 54 / 225 kg | 162 / 572 lb 73.5 / 259.5 kg | 206 / 647 lb 93.4 / 293.5 kg |
| 240 lb 108.9 kg | 89 / 400 lb 40.4 / 181.4 kg | 123 / 511 lb 55.8 / 231.8 kg | 167 / 589 lb 75.7 / 267.2 kg | 212 / 666 lb 96.2 / 302.1 kg |
| 250 lb 113.4 kg | 91 / 411 lb 41.3 / 186.4 kg | 126 / 525 lb 57.2 / 238.1 kg | 172 / 605 lb 78 / 274.4 kg | 217 / 684 lb 98.4 / 310.3 kg |
| 260 lb 117.9 kg | 94 / 422 lb 42.6 / 191.4 kg | 129 / 539 lb 58.5 / 244.5 kg | 176 / 621 lb 79.8 / 281.7 kg | 223 / 703 lb 101.2 / 318.9 kg |
| 270 lb 122.5 kg | 96 / 432 lb 43.5 / 196 kg | 133 / 552 lb 60.3 / 250.4 kg | 181 / 637 lb 82.1 / 288.9 kg | 229 / 720 lb 103.9 / 326.6 kg |
| 280 lb 127 kg | 98 / 443 lb 44.5 / 200.9 kg | 136 / 566 lb 61.7 / 256.7 kg | 185 / 653 lb 83.9 / 296.2 kg | 234 / 738 lb 106.1 / 334.8 kg |
| 290 lb 131.5 kg | 101 / 453 lb 45.8 / 205.5 kg | 139 / 579 lb 63 / 262.6 kg | 190 / 668 lb 86.2 / 303 kg | 240 / 756 lb 108.9 / 342.9 kg |
| 300 lb 136.1 kg | 103 / 464 lb 46.7 / 210.5 kg | 142 / 593 lb 64.4 / 269 kg | 194 / 683 lb 88 / 309.8 kg | 245 / 773 lb 111.1 / 350.6 kg |
Women’s Seated Cable Row vs Barbell Deadlift Standards
How to read the table: The first number is Seated Cable Row; the second is Barbell Deadlift. 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 / 149 lb 18.1 / 67.6 kg | 57 / 201 lb 25.9 / 91.2 kg | 75 / 240 lb 34 / 108.9 kg | 92 / 275 lb 41.7 / 124.7 kg |
| 110 lb 49.9 kg | 43 / 159 lb 19.5 / 72.1 kg | 61 / 214 lb 27.7 / 97.1 kg | 80 / 256 lb 36.3 / 116.1 kg | 98 / 293 lb 44.5 / 132.9 kg |
| 120 lb 54.4 kg | 46 / 168 lb 20.9 / 76.2 kg | 65 / 227 lb 29.5 / 103 kg | 84 / 271 lb 38.1 / 122.9 kg | 103 / 310 lb 46.7 / 140.6 kg |
| 130 lb 59 kg | 48 / 177 lb 21.8 / 80.3 kg | 68 / 239 lb 30.8 / 108.4 kg | 89 / 286 lb 40.4 / 129.7 kg | 109 / 327 lb 49.4 / 148.3 kg |
| 140 lb 63.5 kg | 51 / 186 lb 23.1 / 84.4 kg | 72 / 251 lb 32.7 / 113.9 kg | 94 / 301 lb 42.6 / 136.5 kg | 115 / 344 lb 52.2 / 156 kg |
| 150 lb 68 kg | 53 / 195 lb 24 / 88.5 kg | 75 / 263 lb 34 / 119.3 kg | 98 / 315 lb 44.5 / 142.9 kg | 120 / 360 lb 54.4 / 163.3 kg |
| 160 lb 72.6 kg | 55 / 204 lb 24.9 / 92.5 kg | 78 / 275 lb 35.4 / 124.7 kg | 102 / 329 lb 46.3 / 149.2 kg | 125 / 376 lb 56.7 / 170.6 kg |
| 170 lb 77.1 kg | 58 / 212 lb 26.3 / 96.2 kg | 82 / 286 lb 37.2 / 129.7 kg | 107 / 342 lb 48.5 / 155.1 kg | 130 / 391 lb 59 / 177.4 kg |
| 180 lb 81.6 kg | 60 / 220 lb 27.2 / 99.8 kg | 85 / 297 lb 38.6 / 134.7 kg | 111 / 356 lb 50.3 / 161.5 kg | 136 / 407 lb 61.7 / 184.6 kg |
| 190 lb 86.2 kg | 62 / 228 lb 28.1 / 103.4 kg | 88 / 308 lb 39.9 / 139.7 kg | 115 / 369 lb 52.2 / 167.4 kg | 140 / 421 lb 63.5 / 191 kg |
| 200 lb 90.7 kg | 64 / 236 lb 29 / 107 kg | 91 / 319 lb 41.3 / 144.7 kg | 119 / 382 lb 54 / 173.3 kg | 145 / 436 lb 65.8 / 197.8 kg |
| 210 lb 95.3 kg | 66 / 244 lb 29.9 / 110.7 kg | 94 / 329 lb 42.6 / 149.2 kg | 123 / 394 lb 55.8 / 178.7 kg | 150 / 451 lb 68 / 204.6 kg |
| 220 lb 99.8 kg | 68 / 252 lb 30.8 / 114.3 kg | 97 / 340 lb 44 / 154.2 kg | 127 / 407 lb 57.6 / 184.6 kg | 155 / 465 lb 70.3 / 210.9 kg |
| 230 lb 104.3 kg | 70 / 259 lb 31.8 / 117.5 kg | 100 / 350 lb 45.4 / 158.8 kg | 130 / 419 lb 59 / 190.1 kg | 160 / 479 lb 72.6 / 217.3 kg |
| 240 lb 108.9 kg | 73 / 267 lb 33.1 / 121.1 kg | 103 / 360 lb 46.7 / 163.3 kg | 134 / 431 lb 60.8 / 195.5 kg | 164 / 492 lb 74.4 / 223.2 kg |
How Your Seated Cable Row vs Barbell Deadlift 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 deadlift strength level
The deadlift data uses lifters ages 18–39. 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 total weight 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 deadlift | Adjust barbell deadlift 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 Seated Cable Row and Barbell Deadlift 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 deadlift 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.
130.2 → 239.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the seated cable row standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +196 lb +88.9 kg | +245 lb +111.2 kg | +266 lb +120.7 kg | +287 lb +130.2 kg |
| 130 lb 59 kg | +207 lb +93.9 kg | +257 lb +116.6 kg | +280 lb +127.1 kg | +302 lb +136.9 kg |
| 140 lb 63.5 kg | +217 lb +98.5 kg | +271 lb +122.9 kg | +294 lb +133.3 kg | +317 lb +143.8 kg |
| 150 lb 68 kg | +227 lb +102.9 kg | +283 lb +128.4 kg | +309 lb +140.2 kg | +332 lb +150.6 kg |
| 160 lb 72.6 kg | +237 lb +107.5 kg | +296 lb +134.3 kg | +321 lb +145.6 kg | +347 lb +157.4 kg |
| 170 lb 77.1 kg | +247 lb +112 kg | +309 lb +140.2 kg | +335 lb +152 kg | +361 lb +163.8 kg |
| 180 lb 81.6 kg | +257 lb +116.6 kg | +321 lb +145.6 kg | +348 lb +157.8 kg | +375 lb +170.1 kg |
| 190 lb 86.2 kg | +266 lb +120.6 kg | +332 lb +150.6 kg | +361 lb +163.7 kg | +389 lb +176.4 kg |
| 200 lb 90.7 kg | +275 lb +124.8 kg | +343 lb +155.6 kg | +374 lb +169.7 kg | +403 lb +182.8 kg |
| 210 lb 95.3 kg | +285 lb +129.3 kg | +355 lb +161 kg | +386 lb +175.1 kg | +416 lb +188.7 kg |
| 220 lb 99.8 kg | +293 lb +132.9 kg | +366 lb +166 kg | +398 lb +180.5 kg | +429 lb +194.6 kg |
| 230 lb 104.3 kg | +302 lb +137 kg | +377 lb +171 kg | +410 lb +186 kg | +441 lb +200.1 kg |
| 240 lb 108.9 kg | +311 lb +141 kg | +388 lb +176 kg | +422 lb +191.5 kg | +454 lb +205.9 kg |
| 250 lb 113.4 kg | +320 lb +145.1 kg | +399 lb +180.9 kg | +433 lb +196.4 kg | +467 lb +211.9 kg |
| 260 lb 117.9 kg | +328 lb +148.8 kg | +410 lb +186 kg | +445 lb +201.9 kg | +480 lb +217.7 kg |
| 270 lb 122.5 kg | +336 lb +152.5 kg | +419 lb +190.1 kg | +456 lb +206.8 kg | +491 lb +222.7 kg |
| 280 lb 127 kg | +345 lb +156.4 kg | +430 lb +195 kg | +468 lb +212.3 kg | +504 lb +228.7 kg |
| 290 lb 131.5 kg | +352 lb +159.7 kg | +440 lb +199.6 kg | +478 lb +216.8 kg | +516 lb +234 kg |
| 300 lb 136.1 kg | +361 lb +163.8 kg | +451 lb +204.6 kg | +489 lb +221.8 kg | +528 lb +239.5 kg |
How Women’s Seated Cable Row and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
83 → 148.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the seated cable row standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +109 lb +49.5 kg | +144 lb +65.3 kg | +165 lb +74.9 kg | +183 lb +83 kg |
| 110 lb 49.9 kg | +116 lb +52.6 kg | +153 lb +69.4 kg | +176 lb +79.8 kg | +195 lb +88.4 kg |
| 120 lb 54.4 kg | +122 lb +55.3 kg | +162 lb +73.5 kg | +187 lb +84.8 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +129 lb +58.5 kg | +171 lb +77.6 kg | +197 lb +89.3 kg | +218 lb +98.9 kg |
| 140 lb 63.5 kg | +135 lb +61.3 kg | +179 lb +81.2 kg | +207 lb +93.9 kg | +229 lb +103.8 kg |
| 150 lb 68 kg | +142 lb +64.5 kg | +188 lb +85.3 kg | +217 lb +98.4 kg | +240 lb +108.9 kg |
| 160 lb 72.6 kg | +149 lb +67.6 kg | +197 lb +89.3 kg | +227 lb +102.9 kg | +251 lb +113.9 kg |
| 170 lb 77.1 kg | +154 lb +69.9 kg | +204 lb +92.5 kg | +235 lb +106.6 kg | +261 lb +118.4 kg |
| 180 lb 81.6 kg | +160 lb +72.6 kg | +212 lb +96.1 kg | +245 lb +111.2 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +166 lb +75.3 kg | +220 lb +99.8 kg | +254 lb +115.2 kg | +281 lb +127.5 kg |
| 200 lb 90.7 kg | +172 lb +78 kg | +228 lb +103.4 kg | +263 lb +119.3 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +178 lb +80.8 kg | +235 lb +106.6 kg | +271 lb +122.9 kg | +301 lb +136.6 kg |
| 220 lb 99.8 kg | +184 lb +83.5 kg | +243 lb +110.2 kg | +280 lb +127 kg | +310 lb +140.6 kg |
| 230 lb 104.3 kg | +189 lb +85.7 kg | +250 lb +113.4 kg | +289 lb +131.1 kg | +319 lb +144.7 kg |
| 240 lb 108.9 kg | +194 lb +88 kg | +257 lb +116.6 kg | +297 lb +134.7 kg | +328 lb +148.8 kg |
Seated Cable Row and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict seated cable row and a conventional barbell deadlift. Use strict canonical Seated Cable Row and Barbell Deadlift 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 a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Seated Cable Row result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Australian Pull Up Strength Standards — 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.
- Barbell Clean Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.