Seated Cable Row vs Machine Chest Supported Row Strength Standards
Compare your seated cable row and machine chest supported 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 Displayed machine or cable resistance for Machine Chest Supported 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 Machine Chest Supported 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 Machine Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and machine chest supported 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 machine chest supported 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 / Machine Chest Supported 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 Machine Chest Supported Row Standards
How to read the table: The first number is Seated Cable Row; the second is Machine Chest Supported 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 / 67 lb 25.4 / 30.4 kg | 77 / 98 lb 34.9 / 44.5 kg | 105 / 134 lb 47.6 / 60.8 kg | 133 / 171 lb 60.3 / 77.6 kg |
| 130 lb 59 kg | 59 / 71 lb 26.8 / 32.2 kg | 82 / 103 lb 37.2 / 46.7 kg | 111 / 141 lb 50.3 / 64 kg | 141 / 180 lb 64 / 81.6 kg |
| 140 lb 63.5 kg | 62 / 74 lb 28.1 / 33.6 kg | 86 / 109 lb 39 / 49.4 kg | 117 / 148 lb 53.1 / 67.1 kg | 148 / 189 lb 67.1 / 85.7 kg |
| 150 lb 68 kg | 65 / 78 lb 29.5 / 35.4 kg | 90 / 114 lb 40.8 / 51.7 kg | 122 / 155 lb 55.3 / 70.3 kg | 155 / 198 lb 70.3 / 89.8 kg |
| 160 lb 72.6 kg | 68 / 81 lb 30.8 / 36.7 kg | 94 / 119 lb 42.6 / 54 kg | 128 / 162 lb 58.1 / 73.5 kg | 161 / 207 lb 73 / 93.9 kg |
| 170 lb 77.1 kg | 71 / 84 lb 32.2 / 38.1 kg | 97 / 123 lb 44 / 55.8 kg | 133 / 169 lb 60.3 / 76.7 kg | 168 / 215 lb 76.2 / 97.5 kg |
| 180 lb 81.6 kg | 73 / 88 lb 33.1 / 39.9 kg | 101 / 128 lb 45.8 / 58.1 kg | 138 / 176 lb 62.6 / 79.8 kg | 175 / 224 lb 79.4 / 101.6 kg |
| 190 lb 86.2 kg | 76 / 91 lb 34.5 / 41.3 kg | 105 / 133 lb 47.6 / 60.3 kg | 143 / 182 lb 64.9 / 82.6 kg | 181 / 232 lb 82.1 / 105.2 kg |
| 200 lb 90.7 kg | 79 / 94 lb 35.8 / 42.6 kg | 109 / 138 lb 49.4 / 62.6 kg | 148 / 188 lb 67.1 / 85.3 kg | 187 / 240 lb 84.8 / 108.9 kg |
| 210 lb 95.3 kg | 81 / 97 lb 36.7 / 44 kg | 112 / 142 lb 50.8 / 64.4 kg | 153 / 195 lb 69.4 / 88.5 kg | 193 / 248 lb 87.5 / 112.5 kg |
| 220 lb 99.8 kg | 84 / 100 lb 38.1 / 45.4 kg | 116 / 147 lb 52.6 / 66.7 kg | 158 / 201 lb 71.7 / 91.2 kg | 200 / 256 lb 90.7 / 116.1 kg |
| 230 lb 104.3 kg | 86 / 103 lb 39 / 46.7 kg | 119 / 151 lb 54 / 68.5 kg | 162 / 207 lb 73.5 / 93.9 kg | 206 / 264 lb 93.4 / 119.7 kg |
| 240 lb 108.9 kg | 89 / 106 lb 40.4 / 48.1 kg | 123 / 155 lb 55.8 / 70.3 kg | 167 / 213 lb 75.7 / 96.6 kg | 212 / 271 lb 96.2 / 122.9 kg |
| 250 lb 113.4 kg | 91 / 109 lb 41.3 / 49.4 kg | 126 / 160 lb 57.2 / 72.6 kg | 172 / 219 lb 78 / 99.3 kg | 217 / 279 lb 98.4 / 126.6 kg |
| 260 lb 117.9 kg | 94 / 112 lb 42.6 / 50.8 kg | 129 / 164 lb 58.5 / 74.4 kg | 176 / 224 lb 79.8 / 101.6 kg | 223 / 286 lb 101.2 / 129.7 kg |
| 270 lb 122.5 kg | 96 / 115 lb 43.5 / 52.2 kg | 133 / 168 lb 60.3 / 76.2 kg | 181 / 230 lb 82.1 / 104.3 kg | 229 / 293 lb 103.9 / 132.9 kg |
| 280 lb 127 kg | 98 / 118 lb 44.5 / 53.5 kg | 136 / 172 lb 61.7 / 78 kg | 185 / 236 lb 83.9 / 107 kg | 234 / 300 lb 106.1 / 136.1 kg |
| 290 lb 131.5 kg | 101 / 121 lb 45.8 / 54.9 kg | 139 / 176 lb 63 / 79.8 kg | 190 / 241 lb 86.2 / 109.3 kg | 240 / 308 lb 108.9 / 139.7 kg |
| 300 lb 136.1 kg | 103 / 123 lb 46.7 / 55.8 kg | 142 / 180 lb 64.4 / 81.6 kg | 194 / 247 lb 88 / 112 kg | 245 / 315 lb 111.1 / 142.9 kg |
Women’s Seated Cable Row vs Machine Chest Supported Row Standards
How to read the table: The first number is Seated Cable Row; the second is Machine Chest Supported 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 / 36 lb 18.1 / 16.3 kg | 57 / 54 lb 25.9 / 24.5 kg | 75 / 76 lb 34 / 34.5 kg | 92 / 98 lb 41.7 / 44.5 kg |
| 110 lb 49.9 kg | 43 / 38 lb 19.5 / 17.2 kg | 61 / 58 lb 27.7 / 26.3 kg | 80 / 81 lb 36.3 / 36.7 kg | 98 / 105 lb 44.5 / 47.6 kg |
| 120 lb 54.4 kg | 46 / 41 lb 20.9 / 18.6 kg | 65 / 61 lb 29.5 / 27.7 kg | 84 / 85 lb 38.1 / 38.6 kg | 103 / 111 lb 46.7 / 50.3 kg |
| 130 lb 59 kg | 48 / 43 lb 21.8 / 19.5 kg | 68 / 65 lb 30.8 / 29.5 kg | 89 / 90 lb 40.4 / 40.8 kg | 109 / 117 lb 49.4 / 53.1 kg |
| 140 lb 63.5 kg | 51 / 45 lb 23.1 / 20.4 kg | 72 / 68 lb 32.7 / 30.8 kg | 94 / 95 lb 42.6 / 43.1 kg | 115 / 123 lb 52.2 / 55.8 kg |
| 150 lb 68 kg | 53 / 47 lb 24 / 21.3 kg | 75 / 71 lb 34 / 32.2 kg | 98 / 99 lb 44.5 / 44.9 kg | 120 / 129 lb 54.4 / 58.5 kg |
| 160 lb 72.6 kg | 55 / 49 lb 24.9 / 22.2 kg | 78 / 74 lb 35.4 / 33.6 kg | 102 / 103 lb 46.3 / 46.7 kg | 125 / 135 lb 56.7 / 61.2 kg |
| 170 lb 77.1 kg | 58 / 51 lb 26.3 / 23.1 kg | 82 / 77 lb 37.2 / 34.9 kg | 107 / 108 lb 48.5 / 49 kg | 130 / 140 lb 59 / 63.5 kg |
| 180 lb 81.6 kg | 60 / 53 lb 27.2 / 24 kg | 85 / 80 lb 38.6 / 36.3 kg | 111 / 112 lb 50.3 / 50.8 kg | 136 / 146 lb 61.7 / 66.2 kg |
| 190 lb 86.2 kg | 62 / 55 lb 28.1 / 24.9 kg | 88 / 83 lb 39.9 / 37.6 kg | 115 / 116 lb 52.2 / 52.6 kg | 140 / 151 lb 63.5 / 68.5 kg |
| 200 lb 90.7 kg | 64 / 57 lb 29 / 25.9 kg | 91 / 86 lb 41.3 / 39 kg | 119 / 120 lb 54 / 54.4 kg | 145 / 156 lb 65.8 / 70.8 kg |
| 210 lb 95.3 kg | 66 / 59 lb 29.9 / 26.8 kg | 94 / 89 lb 42.6 / 40.4 kg | 123 / 124 lb 55.8 / 56.2 kg | 150 / 161 lb 68 / 73 kg |
| 220 lb 99.8 kg | 68 / 61 lb 30.8 / 27.7 kg | 97 / 92 lb 44 / 41.7 kg | 127 / 128 lb 57.6 / 58.1 kg | 155 / 167 lb 70.3 / 75.7 kg |
| 230 lb 104.3 kg | 70 / 62 lb 31.8 / 28.1 kg | 100 / 94 lb 45.4 / 42.6 kg | 130 / 132 lb 59 / 59.9 kg | 160 / 172 lb 72.6 / 78 kg |
| 240 lb 108.9 kg | 73 / 64 lb 33.1 / 29 kg | 103 / 97 lb 46.7 / 44 kg | 134 / 135 lb 60.8 / 61.2 kg | 164 / 176 lb 74.4 / 79.8 kg |
How Your Seated Cable Row vs Machine Chest Supported 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 machine chest supported row strength level
The standards use the sex-specific thresholds from the individual Machine Chest Supported 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 machine chest supported 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 Machine Chest Supported 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 machine chest supported 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.
17.3 → 31.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest supported row standard minus the seated cable row standard. A plus sign means the machine chest supported 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 | +11 lb +5 kg | +21 lb +9.6 kg | +29 lb +13.2 kg | +38 lb +17.3 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +30 lb +13.7 kg | +39 lb +17.6 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +23 lb +10.4 kg | +31 lb +14 kg | +41 lb +18.6 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +24 lb +10.9 kg | +33 lb +15 kg | +43 lb +19.5 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +46 lb +20.9 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +26 lb +11.8 kg | +36 lb +16.4 kg | +47 lb +21.3 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +27 lb +12.3 kg | +38 lb +17.2 kg | +49 lb +22.2 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +28 lb +12.7 kg | +39 lb +17.7 kg | +51 lb +23.1 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +29 lb +13.2 kg | +40 lb +18.2 kg | +53 lb +24.1 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +30 lb +13.6 kg | +42 lb +19.1 kg | +55 lb +25 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +31 lb +14.1 kg | +43 lb +19.5 kg | +56 lb +25.4 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +58 lb +26.3 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +32 lb +14.5 kg | +46 lb +20.9 kg | +59 lb +26.7 kg |
| 250 lb 113.4 kg | +18 lb +8.1 kg | +34 lb +15.4 kg | +47 lb +21.3 kg | +62 lb +28.2 kg |
| 260 lb 117.9 kg | +18 lb +8.2 kg | +35 lb +15.9 kg | +48 lb +21.8 kg | +63 lb +28.5 kg |
| 270 lb 122.5 kg | +19 lb +8.7 kg | +35 lb +15.9 kg | +49 lb +22.2 kg | +64 lb +29 kg |
| 280 lb 127 kg | +20 lb +9 kg | +36 lb +16.3 kg | +51 lb +23.1 kg | +66 lb +30 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +37 lb +16.8 kg | +51 lb +23.1 kg | +68 lb +30.8 kg |
| 300 lb 136.1 kg | +20 lb +9.1 kg | +38 lb +17.2 kg | +53 lb +24 kg | +70 lb +31.8 kg |
How Women’s Seated Cable Row and Machine Chest Supported Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Advanced and Elite at every displayed bodyweight.
2.8 → 5.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest supported row standard minus the seated cable row standard. A plus sign means the machine chest supported 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 | −4 lb −1.8 kg | −3 lb −1.4 kg | +1 lb +0.5 kg | +6 lb +2.8 kg |
| 110 lb 49.9 kg | −5 lb −2.3 kg | −3 lb −1.4 kg | +1 lb +0.4 kg | +7 lb +3.1 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | +1 lb +0.5 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −3 lb −1.3 kg | +1 lb +0.4 kg | +8 lb +3.7 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −4 lb −1.9 kg | +1 lb +0.5 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +1 lb +0.4 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +1 lb +0.4 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | +1 lb +0.5 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | +1 lb +0.5 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | +1 lb +0.4 kg | +11 lb +5 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | −5 lb −2.3 kg | +1 lb +0.4 kg | +11 lb +5 kg |
| 210 lb 95.3 kg | −7 lb −3.1 kg | −5 lb −2.2 kg | +1 lb +0.4 kg | +11 lb +5 kg |
| 220 lb 99.8 kg | −7 lb −3.1 kg | −5 lb −2.3 kg | +1 lb +0.5 kg | +12 lb +5.4 kg |
| 230 lb 104.3 kg | −8 lb −3.7 kg | −6 lb −2.8 kg | +2 lb +0.9 kg | +12 lb +5.4 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | +1 lb +0.4 kg | +12 lb +5.4 kg |
Seated Cable Row and Machine Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict machine chest supported row test. Use strict canonical Seated Cable Row and Machine Chest Supported 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 Machine Chest Supported Row setup and load convention
the entered weight for strict Machine Chest Supported Row valid Machine Chest Supported Row reps The lifter must pull the handles toward the approved trunk position, then return under control to the same arms-extended start range. A valid finish requires controlled top pull with the chest staying on the pad and no trunk heave or pad bounce 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 Machine Chest Supported Row result
Use each exercise’s canonical input: Selected cable-stack weight for Seated Cable Row and Displayed machine or cable resistance for Machine Chest Supported Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Machine Chest Supported Row — View the individual Machine Chest Supported Row standards and next strength-level target.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded 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.
- Machine High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.