Shotgun Row vs Standing Cable Row Strength Standards
Compare your shotgun 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Shotgun Row 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.
Shotgun Row vs Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the shotgun 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 shotgun 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 Shotgun 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 Shotgun Row vs Standing Cable Row Standards
How to read the table: The first number is Shotgun 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 | 56 / 62 lb 25.4 / 28.1 kg | 84 / 92 lb 38.1 / 41.7 kg | 118 / 126 lb 53.5 / 57.2 kg | 154 / 162 lb 69.9 / 73.5 kg |
| 130 lb 59 kg | 59 / 65 lb 26.8 / 29.5 kg | 89 / 97 lb 40.4 / 44 kg | 124 / 133 lb 56.2 / 60.3 kg | 162 / 171 lb 73.5 / 77.6 kg |
| 140 lb 63.5 kg | 62 / 69 lb 28.1 / 31.3 kg | 93 / 102 lb 42.2 / 46.3 kg | 131 / 140 lb 59.4 / 63.5 kg | 171 / 179 lb 77.6 / 81.2 kg |
| 150 lb 68 kg | 65 / 72 lb 29.5 / 32.7 kg | 97 / 107 lb 44 / 48.5 kg | 137 / 146 lb 62.1 / 66.2 kg | 179 / 188 lb 81.2 / 85.3 kg |
| 160 lb 72.6 kg | 68 / 75 lb 30.8 / 34 kg | 102 / 111 lb 46.3 / 50.3 kg | 143 / 152 lb 64.9 / 68.9 kg | 186 / 196 lb 84.4 / 88.9 kg |
| 170 lb 77.1 kg | 71 / 78 lb 32.2 / 35.4 kg | 106 / 116 lb 48.1 / 52.6 kg | 149 / 159 lb 67.6 / 72.1 kg | 194 / 204 lb 88 / 92.5 kg |
| 180 lb 81.6 kg | 73 / 81 lb 33.1 / 36.7 kg | 110 / 121 lb 49.9 / 54.9 kg | 154 / 165 lb 69.9 / 74.8 kg | 202 / 212 lb 91.6 / 96.2 kg |
| 190 lb 86.2 kg | 76 / 84 lb 34.5 / 38.1 kg | 114 / 125 lb 51.7 / 56.7 kg | 160 / 171 lb 72.6 / 77.6 kg | 209 / 220 lb 94.8 / 99.8 kg |
| 200 lb 90.7 kg | 79 / 87 lb 35.8 / 39.5 kg | 118 / 129 lb 53.5 / 58.5 kg | 166 / 177 lb 75.3 / 80.3 kg | 216 / 228 lb 98 / 103.4 kg |
| 210 lb 95.3 kg | 81 / 90 lb 36.7 / 40.8 kg | 122 / 134 lb 55.3 / 60.8 kg | 171 / 183 lb 77.6 / 83 kg | 223 / 235 lb 101.2 / 106.6 kg |
| 220 lb 99.8 kg | 84 / 93 lb 38.1 / 42.2 kg | 126 / 138 lb 57.2 / 62.6 kg | 176 / 189 lb 79.8 / 85.7 kg | 230 / 243 lb 104.3 / 110.2 kg |
| 230 lb 104.3 kg | 86 / 95 lb 39 / 43.1 kg | 129 / 142 lb 58.5 / 64.4 kg | 182 / 194 lb 82.6 / 88 kg | 237 / 250 lb 107.5 / 113.4 kg |
| 240 lb 108.9 kg | 89 / 98 lb 40.4 / 44.5 kg | 133 / 146 lb 60.3 / 66.2 kg | 187 / 200 lb 84.8 / 90.7 kg | 244 / 257 lb 110.7 / 116.6 kg |
| 250 lb 113.4 kg | 91 / 101 lb 41.3 / 45.8 kg | 137 / 150 lb 62.1 / 68 kg | 192 / 205 lb 87.1 / 93 kg | 251 / 264 lb 113.9 / 119.7 kg |
| 260 lb 117.9 kg | 94 / 104 lb 42.6 / 47.2 kg | 141 / 154 lb 64 / 69.9 kg | 197 / 211 lb 89.4 / 95.7 kg | 258 / 271 lb 117 / 122.9 kg |
| 270 lb 122.5 kg | 96 / 106 lb 43.5 / 48.1 kg | 144 / 158 lb 65.3 / 71.7 kg | 202 / 216 lb 91.6 / 98 kg | 264 / 278 lb 119.7 / 126.1 kg |
| 280 lb 127 kg | 98 / 109 lb 44.5 / 49.4 kg | 148 / 162 lb 67.1 / 73.5 kg | 207 / 221 lb 93.9 / 100.2 kg | 271 / 285 lb 122.9 / 129.3 kg |
| 290 lb 131.5 kg | 101 / 111 lb 45.8 / 50.3 kg | 151 / 166 lb 68.5 / 75.3 kg | 212 / 227 lb 96.2 / 103 kg | 277 / 292 lb 125.6 / 132.4 kg |
| 300 lb 136.1 kg | 103 / 114 lb 46.7 / 51.7 kg | 155 / 169 lb 70.3 / 76.7 kg | 217 / 232 lb 98.4 / 105.2 kg | 283 / 298 lb 128.4 / 135.2 kg |
Women’s Shotgun Row vs Standing Cable Row Standards
How to read the table: The first number is Shotgun 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 | 32 / 34 lb 14.5 / 15.4 kg | 50 / 53 lb 22.7 / 24 kg | 73 / 76 lb 33.1 / 34.5 kg | 96 / 98 lb 43.5 / 44.5 kg |
| 110 lb 49.9 kg | 34 / 37 lb 15.4 / 16.8 kg | 54 / 56 lb 24.5 / 25.4 kg | 78 / 81 lb 35.4 / 36.7 kg | 102 / 105 lb 46.3 / 47.6 kg |
| 120 lb 54.4 kg | 36 / 39 lb 16.3 / 17.7 kg | 57 / 59 lb 25.9 / 26.8 kg | 83 / 85 lb 37.6 / 38.6 kg | 109 / 111 lb 49.4 / 50.3 kg |
| 130 lb 59 kg | 38 / 41 lb 17.2 / 18.6 kg | 60 / 63 lb 27.2 / 28.6 kg | 87 / 90 lb 39.5 / 40.8 kg | 115 / 117 lb 52.2 / 53.1 kg |
| 140 lb 63.5 kg | 40 / 43 lb 18.1 / 19.5 kg | 63 / 66 lb 28.6 / 29.9 kg | 92 / 95 lb 41.7 / 43.1 kg | 120 / 123 lb 54.4 / 55.8 kg |
| 150 lb 68 kg | 42 / 45 lb 19.1 / 20.4 kg | 66 / 69 lb 29.9 / 31.3 kg | 96 / 99 lb 43.5 / 44.9 kg | 126 / 129 lb 57.2 / 58.5 kg |
| 160 lb 72.6 kg | 44 / 47 lb 20 / 21.3 kg | 69 / 72 lb 31.3 / 32.7 kg | 100 / 103 lb 45.4 / 46.7 kg | 132 / 135 lb 59.9 / 61.2 kg |
| 170 lb 77.1 kg | 46 / 49 lb 20.9 / 22.2 kg | 72 / 75 lb 32.7 / 34 kg | 104 / 108 lb 47.2 / 49 kg | 137 / 140 lb 62.1 / 63.5 kg |
| 180 lb 81.6 kg | 47 / 51 lb 21.3 / 23.1 kg | 75 / 78 lb 34 / 35.4 kg | 108 / 112 lb 49 / 50.8 kg | 142 / 146 lb 64.4 / 66.2 kg |
| 190 lb 86.2 kg | 49 / 53 lb 22.2 / 24 kg | 77 / 81 lb 34.9 / 36.7 kg | 112 / 116 lb 50.8 / 52.6 kg | 148 / 151 lb 67.1 / 68.5 kg |
| 200 lb 90.7 kg | 51 / 55 lb 23.1 / 24.9 kg | 80 / 84 lb 36.3 / 38.1 kg | 116 / 120 lb 52.6 / 54.4 kg | 153 / 156 lb 69.4 / 70.8 kg |
| 210 lb 95.3 kg | 53 / 56 lb 24 / 25.4 kg | 83 / 86 lb 37.6 / 39 kg | 120 / 124 lb 54.4 / 56.2 kg | 158 / 161 lb 71.7 / 73 kg |
| 220 lb 99.8 kg | 54 / 58 lb 24.5 / 26.3 kg | 85 / 89 lb 38.6 / 40.4 kg | 124 / 128 lb 56.2 / 58.1 kg | 163 / 167 lb 73.9 / 75.7 kg |
| 230 lb 104.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 88 / 92 lb 39.9 / 41.7 kg | 128 / 132 lb 58.1 / 59.9 kg | 168 / 172 lb 76.2 / 78 kg |
| 240 lb 108.9 kg | 57 / 62 lb 25.9 / 28.1 kg | 90 / 94 lb 40.8 / 42.6 kg | 131 / 135 lb 59.4 / 61.2 kg | 172 / 176 lb 78 / 79.8 kg |
How Your Shotgun 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 shotgun row strength level
The standards use the sex-specific thresholds from the individual Shotgun 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.
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 shotgun row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| 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 Shotgun 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 shotgun 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.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the shotgun row standard. A plus sign means the standing cable row standard is higher. A minus sign means the shotgun row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +9 lb +4 kg | +9 lb +4 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +11 lb +5 kg | +11 lb +4.9 kg | +10 lb +4.6 kg |
| 190 lb 86.2 kg | +8 lb +3.6 kg | +11 lb +5 kg | +11 lb +5 kg | +11 lb +5 kg |
| 200 lb 90.7 kg | +8 lb +3.7 kg | +11 lb +5 kg | +11 lb +5 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +12 lb +5.4 kg | +13 lb +5.9 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 250 lb 113.4 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.8 kg |
| 260 lb 117.9 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +14 lb +6.3 kg | +13 lb +5.9 kg |
| 270 lb 122.5 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +14 lb +6.4 kg | +14 lb +6.4 kg |
| 280 lb 127 kg | +11 lb +4.9 kg | +14 lb +6.4 kg | +14 lb +6.3 kg | +14 lb +6.4 kg |
| 290 lb 131.5 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
| 300 lb 136.1 kg | +11 lb +5 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
How Women’s Shotgun Row and Standing Cable Row Standards Differ
What the women’s data shows:
The shotgun 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, and 210 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the shotgun row standard. A plus sign means the standing cable row standard is higher. A minus sign means the shotgun row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +2 lb +1 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +2 lb +1 kg | +2 lb +0.9 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +2 lb +0.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 210 lb 95.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.3 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +5 lb +2.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
Shotgun Row and Standing Cable Row Exercises Used by This Calculator
This calculator uses a strict shotgun row test and a strict standing cable row test. Use strict canonical Shotgun Row and Standing Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Shotgun Row setup and load convention
the entered weight for strict Shotgun Row valid Shotgun Row reps Row the handle toward the trunk along the shotgun-row path while resisting rotation, then return under control to the same reach and finish in a valid position that shows clear elbow drive and trunk control without twisting the body, yanking the stack, turning it into a low row, or shortening the reach Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Shotgun Row result and one recent Standing Cable Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Shotgun Row — View the individual Shotgun Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Rope 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.