Machine High Row vs Standing Cable Row Strength Standards
Compare your machine high row and standing cable 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 or machine-indicated resistance for Machine High Row and Weight used for Standing Cable Row. Use a strict machine high row set with a stable setup, full controlled stretch, repeatable high-row finish, and no body swing and the selected cable resistance for the standing row setup. 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.
Machine High Row vs Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine high row and standing 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 machine high row and standing 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 Machine High Row / Standing 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 Machine High Row vs Standing Cable Row Standards
How to read the table: The first number is Machine High Row; the second is Standing 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 | 73 / 62 lb 33.1 / 28.1 kg | 104 / 92 lb 47.2 / 41.7 kg | 140 / 126 lb 63.5 / 57.2 kg | 179 / 162 lb 81.2 / 73.5 kg |
| 130 lb 59 kg | 77 / 65 lb 34.9 / 29.5 kg | 109 / 97 lb 49.4 / 44 kg | 148 / 133 lb 67.1 / 60.3 kg | 189 / 171 lb 85.7 / 77.6 kg |
| 140 lb 63.5 kg | 81 / 69 lb 36.7 / 31.3 kg | 115 / 102 lb 52.2 / 46.3 kg | 155 / 140 lb 70.3 / 63.5 kg | 198 / 179 lb 89.8 / 81.2 kg |
| 150 lb 68 kg | 85 / 72 lb 38.6 / 32.7 kg | 120 / 107 lb 54.4 / 48.5 kg | 162 / 146 lb 73.5 / 66.2 kg | 208 / 188 lb 94.3 / 85.3 kg |
| 160 lb 72.6 kg | 88 / 75 lb 39.9 / 34 kg | 126 / 111 lb 57.2 / 50.3 kg | 169 / 152 lb 76.7 / 68.9 kg | 217 / 196 lb 98.4 / 88.9 kg |
| 170 lb 77.1 kg | 92 / 78 lb 41.7 / 35.4 kg | 131 / 116 lb 59.4 / 52.6 kg | 176 / 159 lb 79.8 / 72.1 kg | 226 / 204 lb 102.5 / 92.5 kg |
| 180 lb 81.6 kg | 95 / 81 lb 43.1 / 36.7 kg | 136 / 121 lb 61.7 / 54.9 kg | 183 / 165 lb 83 / 74.8 kg | 234 / 212 lb 106.1 / 96.2 kg |
| 190 lb 86.2 kg | 99 / 84 lb 44.9 / 38.1 kg | 141 / 125 lb 64 / 56.7 kg | 190 / 171 lb 86.2 / 77.6 kg | 243 / 220 lb 110.2 / 99.8 kg |
| 200 lb 90.7 kg | 102 / 87 lb 46.3 / 39.5 kg | 146 / 129 lb 66.2 / 58.5 kg | 197 / 177 lb 89.4 / 80.3 kg | 251 / 228 lb 113.9 / 103.4 kg |
| 210 lb 95.3 kg | 106 / 90 lb 48.1 / 40.8 kg | 151 / 134 lb 68.5 / 60.8 kg | 203 / 183 lb 92.1 / 83 kg | 260 / 235 lb 117.9 / 106.6 kg |
| 220 lb 99.8 kg | 109 / 93 lb 49.4 / 42.2 kg | 155 / 138 lb 70.3 / 62.6 kg | 210 / 189 lb 95.3 / 85.7 kg | 268 / 243 lb 121.6 / 110.2 kg |
| 230 lb 104.3 kg | 112 / 95 lb 50.8 / 43.1 kg | 160 / 142 lb 72.6 / 64.4 kg | 216 / 194 lb 98 / 88 kg | 276 / 250 lb 125.2 / 113.4 kg |
| 240 lb 108.9 kg | 116 / 98 lb 52.6 / 44.5 kg | 165 / 146 lb 74.8 / 66.2 kg | 222 / 200 lb 100.7 / 90.7 kg | 284 / 257 lb 128.8 / 116.6 kg |
| 250 lb 113.4 kg | 119 / 101 lb 54 / 45.8 kg | 169 / 150 lb 76.7 / 68 kg | 228 / 205 lb 103.4 / 93 kg | 292 / 264 lb 132.4 / 119.7 kg |
| 260 lb 117.9 kg | 122 / 104 lb 55.3 / 47.2 kg | 174 / 154 lb 78.9 / 69.9 kg | 234 / 211 lb 106.1 / 95.7 kg | 300 / 271 lb 136.1 / 122.9 kg |
| 270 lb 122.5 kg | 125 / 106 lb 56.7 / 48.1 kg | 178 / 158 lb 80.7 / 71.7 kg | 240 / 216 lb 108.9 / 98 kg | 307 / 278 lb 139.3 / 126.1 kg |
| 280 lb 127 kg | 128 / 109 lb 58.1 / 49.4 kg | 183 / 162 lb 83 / 73.5 kg | 246 / 221 lb 111.6 / 100.2 kg | 315 / 285 lb 142.9 / 129.3 kg |
| 290 lb 131.5 kg | 131 / 111 lb 59.4 / 50.3 kg | 187 / 166 lb 84.8 / 75.3 kg | 252 / 227 lb 114.3 / 103 kg | 322 / 292 lb 146.1 / 132.4 kg |
| 300 lb 136.1 kg | 134 / 114 lb 60.8 / 51.7 kg | 191 / 169 lb 86.6 / 76.7 kg | 258 / 232 lb 117 / 105.2 kg | 329 / 298 lb 149.2 / 135.2 kg |
Women’s Machine High Row vs Standing Cable Row Standards
How to read the table: The first number is Machine High Row; the second is Standing 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 | 37 / 34 lb 16.8 / 15.4 kg | 57 / 53 lb 25.9 / 24 kg | 80 / 76 lb 36.3 / 34.5 kg | 105 / 98 lb 47.6 / 44.5 kg |
| 110 lb 49.9 kg | 39 / 37 lb 17.7 / 16.8 kg | 61 / 56 lb 27.7 / 25.4 kg | 85 / 81 lb 38.6 / 36.7 kg | 112 / 105 lb 50.8 / 47.6 kg |
| 120 lb 54.4 kg | 41 / 39 lb 18.6 / 17.7 kg | 65 / 59 lb 29.5 / 26.8 kg | 90 / 85 lb 40.8 / 38.6 kg | 119 / 111 lb 54 / 50.3 kg |
| 130 lb 59 kg | 44 / 41 lb 20 / 18.6 kg | 68 / 63 lb 30.8 / 28.6 kg | 95 / 90 lb 43.1 / 40.8 kg | 125 / 117 lb 56.7 / 53.1 kg |
| 140 lb 63.5 kg | 46 / 43 lb 20.9 / 19.5 kg | 72 / 66 lb 32.7 / 29.9 kg | 100 / 95 lb 45.4 / 43.1 kg | 132 / 123 lb 59.9 / 55.8 kg |
| 150 lb 68 kg | 48 / 45 lb 21.8 / 20.4 kg | 75 / 69 lb 34 / 31.3 kg | 105 / 99 lb 47.6 / 44.9 kg | 138 / 129 lb 62.6 / 58.5 kg |
| 160 lb 72.6 kg | 50 / 47 lb 22.7 / 21.3 kg | 78 / 72 lb 35.4 / 32.7 kg | 110 / 103 lb 49.9 / 46.7 kg | 144 / 135 lb 65.3 / 61.2 kg |
| 170 lb 77.1 kg | 52 / 49 lb 23.6 / 22.2 kg | 82 / 75 lb 37.2 / 34 kg | 114 / 108 lb 51.7 / 49 kg | 150 / 140 lb 68 / 63.5 kg |
| 180 lb 81.6 kg | 54 / 51 lb 24.5 / 23.1 kg | 85 / 78 lb 38.6 / 35.4 kg | 119 / 112 lb 54 / 50.8 kg | 156 / 146 lb 70.8 / 66.2 kg |
| 190 lb 86.2 kg | 56 / 53 lb 25.4 / 24 kg | 88 / 81 lb 39.9 / 36.7 kg | 123 / 116 lb 55.8 / 52.6 kg | 162 / 151 lb 73.5 / 68.5 kg |
| 200 lb 90.7 kg | 58 / 55 lb 26.3 / 24.9 kg | 91 / 84 lb 41.3 / 38.1 kg | 127 / 120 lb 57.6 / 54.4 kg | 167 / 156 lb 75.7 / 70.8 kg |
| 210 lb 95.3 kg | 60 / 56 lb 27.2 / 25.4 kg | 94 / 86 lb 42.6 / 39 kg | 131 / 124 lb 59.4 / 56.2 kg | 173 / 161 lb 78.5 / 73 kg |
| 220 lb 99.8 kg | 62 / 58 lb 28.1 / 26.3 kg | 97 / 89 lb 44 / 40.4 kg | 136 / 128 lb 61.7 / 58.1 kg | 178 / 167 lb 80.7 / 75.7 kg |
| 230 lb 104.3 kg | 64 / 60 lb 29 / 27.2 kg | 100 / 92 lb 45.4 / 41.7 kg | 140 / 132 lb 63.5 / 59.9 kg | 184 / 172 lb 83.5 / 78 kg |
| 240 lb 108.9 kg | 66 / 62 lb 29.9 / 28.1 kg | 103 / 94 lb 46.7 / 42.6 kg | 144 / 135 lb 65.3 / 61.2 kg | 189 / 176 lb 85.7 / 79.8 kg |
How Your Machine High Row vs Standing 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 machine high row strength level
The standards use the sex-specific strength levels from the individual Machine 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 heavier lifters are expected to row more without requiring strength to increase pound for pound.
3. Find the standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing 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 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 machine high row | Adjust machine high row targets to exact bodyweight with the two-thirds rule while preserving indicated machine resistance. |
| Rate the standing cable 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 Machine High Row and Standing 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 standing cable row standard is higher; below zero means the machine high 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.
7.7 → 14 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the machine high row standard. A plus sign means the standing cable row standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −11 lb −5 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −18 lb −8.1 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −20 lb −9 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −15 lb −6.9 kg | −17 lb −7.8 kg | −21 lb −9.5 kg |
| 170 lb 77.1 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −22 lb −10 kg |
| 180 lb 81.6 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −22 lb −9.9 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −23 lb −10.5 kg |
| 210 lb 95.3 kg | −16 lb −7.3 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −25 lb −11.3 kg |
| 220 lb 99.8 kg | −16 lb −7.2 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −25 lb −11.4 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −18 lb −8.2 kg | −22 lb −10 kg | −26 lb −11.8 kg |
| 240 lb 108.9 kg | −18 lb −8.1 kg | −19 lb −8.6 kg | −22 lb −10 kg | −27 lb −12.2 kg |
| 250 lb 113.4 kg | −18 lb −8.2 kg | −19 lb −8.7 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 260 lb 117.9 kg | −18 lb −8.1 kg | −20 lb −9 kg | −23 lb −10.4 kg | −29 lb −13.2 kg |
| 270 lb 122.5 kg | −19 lb −8.6 kg | −20 lb −9 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 280 lb 127 kg | −19 lb −8.7 kg | −21 lb −9.5 kg | −25 lb −11.4 kg | −30 lb −13.6 kg |
| 290 lb 131.5 kg | −20 lb −9.1 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −30 lb −13.7 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −22 lb −9.9 kg | −26 lb −11.8 kg | −31 lb −14 kg |
How Women’s Machine High Row and Standing Cable Row Standards Differ
What the women’s data shows:
The machine high row and standing cable 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, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.1 → 5.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the machine high row standard. A plus sign means the standing cable row standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −7 lb −3.1 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −4 lb −1.9 kg | −7 lb −3.2 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −5 lb −2.2 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −9 lb −4.1 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −10 lb −4.6 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −11 lb −4.9 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −7 lb −3.2 kg | −12 lb −5.5 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −8 lb −3.6 kg | −12 lb −5.5 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
Machine High Row and Standing Cable Row Exercises Used by This Calculator
This calculator uses a strict machine high row and a strict standing cable row test. Use strict canonical Machine High Row and Standing Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the indicated machine resistance and preserve the high-row path
Enter the selected or machine-indicated resistance. Row from a controlled stretch to a repeatable high-row finish without low-row or pulldown substitution, shortened range, chest-pad drift, body swing, stack bounce, partial reps, or assistance.
Use the canonical Standing Cable Row setup and load convention
the selected cable resistance for the standing row setup valid Standing Cable Row reps row the attachment to the approved trunk finish while the feet, trunk angle, brace, and cable path stay fixed Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Machine High Row result and one recent Standing Cable Row result
Use each exercise’s canonical input: Selected or machine-indicated resistance for Machine High Row and Weight used for Standing Cable Row.
Related Tools
- Machine High Row — View the individual Machine High Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported 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.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.