Barbell Bent-Over Row vs Cable Rope Rear Delt Row Strength Standards

Bent Over Row vs Cable Rope Rear Delt Row Strength Standards

These bodyweight tables place the barbell bent-over row and cable rope rear delt row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Bent-Over Row / Cable Rope Rear Delt Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Bent-Over Row vs Cable Rope Rear Delt Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bent-Over Row vs Cable Rope Rear Delt Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Bent Over Row vs Cable Rope Rear Delt Row Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Bent-Over Row and Cable Rope Rear Delt Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the barbell bent-over row strength level

For barbell bent-over row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the cable rope rear delt row strength level

The cable rope rear delt row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Bent Over Row and Cable Rope Rear Delt Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Rope Rear Delt Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Cable Rope Rear Delt Row standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Bent Over Row and Cable Rope Rear Delt Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Rope Rear Delt Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Cable Rope Rear Delt Row standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Bent Over Row and Cable Rope Rear Delt Row Exercises Used by This Calculator

The calculator expects repeatable barbell bent-over row and cable rope rear delt row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bent Over Row and Cable Rope Rear Delt Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Barbell Bent-Over Row setup and load convention

Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.

Use the Cable Rope Rear Delt Row setup and load convention

The entered weight for strict Cable Rope Rear Delt Row. Valid Cable Rope Rear Delt Row reps. The movement must follow the defined Cable Rope Rear Delt Row path: rope attachment is pulled from a cable start to a controlled rear-delt row finish with elbows high or out and shoulder blades controlled and finish with A valid finish requires the defined end position for Cable Rope Rear Delt Row, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Bent Over Row result and one recent Cable Rope Rear Delt Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
• Cable Rope Rear Delt Row — View the individual Cable Rope Rear Delt Row standards and next strength-level target.
• Cable Rear Delt Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Rope Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable High Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.