Seated Cable Row vs Plate Loaded High Row Strength Standards
Compare your seated cable row and plate loaded high 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 Plate Loaded High 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 total active plate-loaded machine resistance used for the bilateral high 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 Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and plate loaded 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 seated cable row and plate loaded 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 Seated Cable Row / Plate Loaded 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 Seated Cable Row vs Plate Loaded High Row Standards
How to read the table: The first number is Seated Cable Row; the second is Plate Loaded 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 | 56 / 76 lb 25.4 / 34.5 kg | 77 / 109 lb 34.9 / 49.4 kg | 105 / 147 lb 47.6 / 66.7 kg | 133 / 189 lb 60.3 / 85.7 kg |
| 130 lb 59 kg | 59 / 80 lb 26.8 / 36.3 kg | 82 / 115 lb 37.2 / 52.2 kg | 111 / 155 lb 50.3 / 70.3 kg | 141 / 200 lb 64 / 90.7 kg |
| 140 lb 63.5 kg | 62 / 84 lb 28.1 / 38.1 kg | 86 / 121 lb 39 / 54.9 kg | 117 / 163 lb 53.1 / 73.9 kg | 148 / 210 lb 67.1 / 95.3 kg |
| 150 lb 68 kg | 65 / 88 lb 29.5 / 39.9 kg | 90 / 126 lb 40.8 / 57.2 kg | 122 / 171 lb 55.3 / 77.6 kg | 155 / 220 lb 70.3 / 99.8 kg |
| 160 lb 72.6 kg | 68 / 92 lb 30.8 / 41.7 kg | 94 / 132 lb 42.6 / 59.9 kg | 128 / 178 lb 58.1 / 80.7 kg | 161 / 229 lb 73 / 103.9 kg |
| 170 lb 77.1 kg | 71 / 96 lb 32.2 / 43.5 kg | 97 / 137 lb 44 / 62.1 kg | 133 / 186 lb 60.3 / 84.4 kg | 168 / 239 lb 76.2 / 108.4 kg |
| 180 lb 81.6 kg | 73 / 99 lb 33.1 / 44.9 kg | 101 / 143 lb 45.8 / 64.9 kg | 138 / 193 lb 62.6 / 87.5 kg | 175 / 248 lb 79.4 / 112.5 kg |
| 190 lb 86.2 kg | 76 / 103 lb 34.5 / 46.7 kg | 105 / 148 lb 47.6 / 67.1 kg | 143 / 200 lb 64.9 / 90.7 kg | 181 / 257 lb 82.1 / 116.6 kg |
| 200 lb 90.7 kg | 79 / 107 lb 35.8 / 48.5 kg | 109 / 153 lb 49.4 / 69.4 kg | 148 / 207 lb 67.1 / 93.9 kg | 187 / 266 lb 84.8 / 120.7 kg |
| 210 lb 95.3 kg | 81 / 110 lb 36.7 / 49.9 kg | 112 / 158 lb 50.8 / 71.7 kg | 153 / 214 lb 69.4 / 97.1 kg | 193 / 275 lb 87.5 / 124.7 kg |
| 220 lb 99.8 kg | 84 / 114 lb 38.1 / 51.7 kg | 116 / 163 lb 52.6 / 73.9 kg | 158 / 221 lb 71.7 / 100.2 kg | 200 / 283 lb 90.7 / 128.4 kg |
| 230 lb 104.3 kg | 86 / 117 lb 39 / 53.1 kg | 119 / 168 lb 54 / 76.2 kg | 162 / 227 lb 73.5 / 103 kg | 206 / 292 lb 93.4 / 132.4 kg |
| 240 lb 108.9 kg | 89 / 120 lb 40.4 / 54.4 kg | 123 / 173 lb 55.8 / 78.5 kg | 167 / 234 lb 75.7 / 106.1 kg | 212 / 300 lb 96.2 / 136.1 kg |
| 250 lb 113.4 kg | 91 / 124 lb 41.3 / 56.2 kg | 126 / 178 lb 57.2 / 80.7 kg | 172 / 240 lb 78 / 108.9 kg | 217 / 309 lb 98.4 / 140.2 kg |
| 260 lb 117.9 kg | 94 / 127 lb 42.6 / 57.6 kg | 129 / 182 lb 58.5 / 82.6 kg | 176 / 247 lb 79.8 / 112 kg | 223 / 317 lb 101.2 / 143.8 kg |
| 270 lb 122.5 kg | 96 / 130 lb 43.5 / 59 kg | 133 / 187 lb 60.3 / 84.8 kg | 181 / 253 lb 82.1 / 114.8 kg | 229 / 325 lb 103.9 / 147.4 kg |
| 280 lb 127 kg | 98 / 133 lb 44.5 / 60.3 kg | 136 / 192 lb 61.7 / 87.1 kg | 185 / 259 lb 83.9 / 117.5 kg | 234 / 333 lb 106.1 / 151 kg |
| 290 lb 131.5 kg | 101 / 137 lb 45.8 / 62.1 kg | 139 / 196 lb 63 / 88.9 kg | 190 / 265 lb 86.2 / 120.2 kg | 240 / 341 lb 108.9 / 154.7 kg |
| 300 lb 136.1 kg | 103 / 140 lb 46.7 / 63.5 kg | 142 / 201 lb 64.4 / 91.2 kg | 194 / 271 lb 88 / 122.9 kg | 245 / 348 lb 111.1 / 157.9 kg |
Women’s Seated Cable Row vs Plate Loaded High Row Standards
How to read the table: The first number is Seated Cable Row; the second is Plate Loaded 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 | 40 / 39 lb 18.1 / 17.7 kg | 57 / 60 lb 25.9 / 27.2 kg | 75 / 85 lb 34 / 38.6 kg | 92 / 112 lb 41.7 / 50.8 kg |
| 110 lb 49.9 kg | 43 / 41 lb 19.5 / 18.6 kg | 61 / 63 lb 27.7 / 28.6 kg | 80 / 90 lb 36.3 / 40.8 kg | 98 / 120 lb 44.5 / 54.4 kg |
| 120 lb 54.4 kg | 46 / 44 lb 20.9 / 20 kg | 65 / 67 lb 29.5 / 30.4 kg | 84 / 96 lb 38.1 / 43.5 kg | 103 / 127 lb 46.7 / 57.6 kg |
| 130 lb 59 kg | 48 / 46 lb 21.8 / 20.9 kg | 68 / 71 lb 30.8 / 32.2 kg | 89 / 101 lb 40.4 / 45.8 kg | 109 / 134 lb 49.4 / 60.8 kg |
| 140 lb 63.5 kg | 51 / 49 lb 23.1 / 22.2 kg | 72 / 74 lb 32.7 / 33.6 kg | 94 / 106 lb 42.6 / 48.1 kg | 115 / 140 lb 52.2 / 63.5 kg |
| 150 lb 68 kg | 53 / 51 lb 24 / 23.1 kg | 75 / 78 lb 34 / 35.4 kg | 98 / 111 lb 44.5 / 50.3 kg | 120 / 147 lb 54.4 / 66.7 kg |
| 160 lb 72.6 kg | 55 / 53 lb 24.9 / 24 kg | 78 / 81 lb 35.4 / 36.7 kg | 102 / 116 lb 46.3 / 52.6 kg | 125 / 153 lb 56.7 / 69.4 kg |
| 170 lb 77.1 kg | 58 / 55 lb 26.3 / 24.9 kg | 82 / 85 lb 37.2 / 38.6 kg | 107 / 121 lb 48.5 / 54.9 kg | 130 / 160 lb 59 / 72.6 kg |
| 180 lb 81.6 kg | 60 / 58 lb 27.2 / 26.3 kg | 85 / 88 lb 38.6 / 39.9 kg | 111 / 125 lb 50.3 / 56.7 kg | 136 / 166 lb 61.7 / 75.3 kg |
| 190 lb 86.2 kg | 62 / 60 lb 28.1 / 27.2 kg | 88 / 91 lb 39.9 / 41.3 kg | 115 / 130 lb 52.2 / 59 kg | 140 / 172 lb 63.5 / 78 kg |
| 200 lb 90.7 kg | 64 / 62 lb 29 / 28.1 kg | 91 / 94 lb 41.3 / 42.6 kg | 119 / 134 lb 54 / 60.8 kg | 145 / 178 lb 65.8 / 80.7 kg |
| 210 lb 95.3 kg | 66 / 64 lb 29.9 / 29 kg | 94 / 98 lb 42.6 / 44.5 kg | 123 / 139 lb 55.8 / 63 kg | 150 / 184 lb 68 / 83.5 kg |
| 220 lb 99.8 kg | 68 / 66 lb 30.8 / 29.9 kg | 97 / 101 lb 44 / 45.8 kg | 127 / 143 lb 57.6 / 64.9 kg | 155 / 190 lb 70.3 / 86.2 kg |
| 230 lb 104.3 kg | 70 / 68 lb 31.8 / 30.8 kg | 100 / 104 lb 45.4 / 47.2 kg | 130 / 148 lb 59 / 67.1 kg | 160 / 195 lb 72.6 / 88.5 kg |
| 240 lb 108.9 kg | 73 / 70 lb 33.1 / 31.8 kg | 103 / 107 lb 46.7 / 48.5 kg | 134 / 152 lb 60.8 / 68.9 kg | 164 / 201 lb 74.4 / 91.2 kg |
How Your Seated Cable Row vs Plate Loaded 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 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 plate loaded high row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded 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 Seated Cable Row and Plate Loaded 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 plate loaded high 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.
25.4 → 46.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the seated cable row standard. A plus sign means the plate loaded high 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 | +20 lb +9.1 kg | +32 lb +14.5 kg | +42 lb +19.1 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +21 lb +9.5 kg | +33 lb +15 kg | +44 lb +20 kg | +59 lb +26.7 kg |
| 140 lb 63.5 kg | +22 lb +10 kg | +35 lb +15.9 kg | +46 lb +20.8 kg | +62 lb +28.2 kg |
| 150 lb 68 kg | +23 lb +10.4 kg | +36 lb +16.4 kg | +49 lb +22.3 kg | +65 lb +29.5 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +38 lb +17.3 kg | +50 lb +22.6 kg | +68 lb +30.9 kg |
| 170 lb 77.1 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +53 lb +24.1 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +42 lb +19.1 kg | +55 lb +24.9 kg | +73 lb +33.1 kg |
| 190 lb 86.2 kg | +27 lb +12.2 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +76 lb +34.5 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +44 lb +20 kg | +59 lb +26.8 kg | +79 lb +35.9 kg |
| 210 lb 95.3 kg | +29 lb +13.2 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +82 lb +37.2 kg |
| 220 lb 99.8 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +63 lb +28.5 kg | +83 lb +37.7 kg |
| 230 lb 104.3 kg | +31 lb +14.1 kg | +49 lb +22.2 kg | +65 lb +29.5 kg | +86 lb +39 kg |
| 240 lb 108.9 kg | +31 lb +14 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +88 lb +39.9 kg |
| 250 lb 113.4 kg | +33 lb +14.9 kg | +52 lb +23.5 kg | +68 lb +30.9 kg | +92 lb +41.8 kg |
| 260 lb 117.9 kg | +33 lb +15 kg | +53 lb +24.1 kg | +71 lb +32.2 kg | +94 lb +42.6 kg |
| 270 lb 122.5 kg | +34 lb +15.5 kg | +54 lb +24.5 kg | +72 lb +32.7 kg | +96 lb +43.5 kg |
| 280 lb 127 kg | +35 lb +15.8 kg | +56 lb +25.4 kg | +74 lb +33.6 kg | +99 lb +44.9 kg |
| 290 lb 131.5 kg | +36 lb +16.3 kg | +57 lb +25.9 kg | +75 lb +34 kg | +101 lb +45.8 kg |
| 300 lb 136.1 kg | +37 lb +16.8 kg | +59 lb +26.8 kg | +77 lb +34.9 kg | +103 lb +46.8 kg |
How Women’s Seated Cable Row and Plate Loaded High Row Standards Differ
What the women’s data shows:
The seated cable row and plate loaded high row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
9.1 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the seated cable row standard. A plus sign means the plate loaded high 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 | −1 lb −0.4 kg | +3 lb +1.3 kg | +10 lb +4.6 kg | +20 lb +9.1 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | +2 lb +0.9 kg | +10 lb +4.5 kg | +22 lb +9.9 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | +2 lb +0.9 kg | +12 lb +5.4 kg | +24 lb +10.9 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | +3 lb +1.4 kg | +12 lb +5.4 kg | +25 lb +11.4 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | +2 lb +0.9 kg | +12 lb +5.5 kg | +25 lb +11.3 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | +3 lb +1.4 kg | +13 lb +5.8 kg | +27 lb +12.3 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | +3 lb +1.3 kg | +14 lb +6.3 kg | +28 lb +12.7 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | +3 lb +1.4 kg | +14 lb +6.4 kg | +30 lb +13.6 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | +3 lb +1.3 kg | +14 lb +6.4 kg | +30 lb +13.6 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | +3 lb +1.4 kg | +15 lb +6.8 kg | +32 lb +14.5 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | +3 lb +1.3 kg | +15 lb +6.8 kg | +33 lb +14.9 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | +4 lb +1.9 kg | +16 lb +7.2 kg | +34 lb +15.5 kg |
| 220 lb 99.8 kg | −2 lb −0.9 kg | +4 lb +1.8 kg | +16 lb +7.3 kg | +35 lb +15.9 kg |
| 230 lb 104.3 kg | −2 lb −1 kg | +4 lb +1.8 kg | +18 lb +8.1 kg | +35 lb +15.9 kg |
| 240 lb 108.9 kg | −3 lb −1.3 kg | +4 lb +1.8 kg | +18 lb +8.1 kg | +37 lb +16.8 kg |
Seated Cable Row and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict plate loaded high row test. Use strict canonical Seated Cable Row and Plate Loaded High 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 Plate Loaded High Row setup and load convention
the total active plate-loaded machine resistance used for the bilateral high row valid high-row machine reps pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation 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 Plate Loaded High Row result
Use each exercise’s canonical input: Selected cable-stack weight for Seated Cable Row and Displayed machine or cable resistance for Plate Loaded High Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- 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 Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.