Barbell Bent-Over Row vs Wide-Grip Seated Cable Row Strength Standards

Bent Over Row vs Wide-Grip Seated Cable Row Strength Standards

These bodyweight tables place the barbell bent-over row and wide-grip seated cable 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 / Wide-Grip Seated Cable 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 Wide-Grip Seated Cable 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 Wide-Grip Seated Cable 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 Wide-Grip Seated Cable Row Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

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

Set quality matters for this Bent Over Row vs Wide-Grip Seated Cable Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell bent-over row strength level

The barbell bent-over 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.

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

3. Find the wide-grip seated cable row strength level

The standards use the sex-specific thresholds from the individual Wide-Grip Seated Cable Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Bent Over Row and Wide-Grip Seated Cable Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide-Grip Seated Cable Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Wide-Grip Seated Cable 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 Wide-Grip Seated Cable Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide-Grip Seated Cable Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Wide-Grip Seated Cable 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 Wide-Grip Seated Cable Row Exercises Used by This Calculator

Compare like-for-like attempts by keeping the barbell bent-over row and wide-grip seated cable row setup consistent with their individual rules. Use strict, repeatable Bent Over Row and Wide-Grip Seated Cable 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 Wide-Grip Seated Cable Row setup and load convention

Use one low cable and a rigid straight bar. Inline-measure working resistance at the bar in the full-reach start; enter that measured resistance, not nominal stack mass. Use a pronated thumb-around grip with hand-center distance 1.50–1.75 times measured biacromial width. Sit with feet symmetrically braced, knees at 20 degrees plus or minus 5, and trunk vertical within 5 degrees. Begin with elbows fully extended and shoulders protracted under control. Pull both sides simultaneously until the bar contacts the lower sternum, keeping elbows 45–75 degrees from the trunk. Return under control to full elbow extension without changing trunk angle. Count 1–12 reps. Chalk, belt, and wrist wraps allowed; straps/hooks and assistance prohibited.

Enter one recent Bent Over Row result and one recent Wide-Grip Seated Cable 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.
• Wide-Grip Seated Cable Row — View the individual Wide-Grip Seated Cable Row standards and next strength-level target.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.