Bench vs Single Arm Cable High Row Strength Standards

Barbell Bench Press vs Single Arm Cable High Row Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press and single arm cable high row to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Single Arm Cable High Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Single Arm Cable High 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 Bench Press vs Single Arm Cable High 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 Barbell Bench Press vs Single Arm Cable High 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

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)

For the most useful Barbell Bench Press vs Single Arm Cable High Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the bench press strength level

The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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.

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

3. Find the single arm cable high row strength level

The single arm cable high 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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Bench Press and Single Arm Cable High Row Standards Differ

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

How Women’s Barbell Bench Press and Single Arm Cable High Row Standards Differ

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

Barbell Bench Press and Single Arm Cable High Row Exercises Used by This Calculator

Valid results depend on using the specified bench press and single arm cable high row technique and load convention. Use strict, repeatable Barbell Bench Press and Single Arm Cable High 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 a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

Use the Single Arm Cable High Row setup and load convention

Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict high-row standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Bench Press result and one recent Single Arm Cable High Row result

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

Related Tools

• Single Arm Cable High Row — View the individual Single Arm Cable High Row standards and next strength-level target.
• One Arm Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Standing Cable 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.
• Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine High Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.