Bench vs Wide Grip Seated Cable Row Strength Standards
Compare your bench press and wide-grip seated cable row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, return under control to full elbow extension without changing trunk angle. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Wide-Grip Seated Cable Row Strength Standards
These bodyweight tables place the bench press 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 Bench Press / 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 Bench Press 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Wide-Grip Seated Cable Row | 50 lb22.7 kg | 69 lb31.3 kg | 94 lb42.6 kg | 119 lb54 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Wide-Grip Seated Cable Row | 53 lb24 kg | 73 lb33.1 kg | 99 lb44.9 kg | 126 lb57.2 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Wide-Grip Seated Cable Row | 55 lb24.9 kg | 77 lb34.9 kg | 104 lb47.2 kg | 132 lb59.9 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Wide-Grip Seated Cable Row | 58 lb26.3 kg | 80 lb36.3 kg | 109 lb49.4 kg | 138 lb62.6 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Wide-Grip Seated Cable Row | 61 lb27.7 kg | 84 lb38.1 kg | 114 lb51.7 kg | 144 lb65.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Wide-Grip Seated Cable Row | 63 lb28.6 kg | 87 lb39.5 kg | 119 lb54 kg | 150 lb68 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Wide-Grip Seated Cable Row | 66 lb29.9 kg | 91 lb41.3 kg | 123 lb55.8 kg | 156 lb70.8 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Wide-Grip Seated Cable Row | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 162 lb73.5 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Wide-Grip Seated Cable Row | 70 lb31.8 kg | 97 lb44 kg | 132 lb59.9 kg | 168 lb76.2 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Wide-Grip Seated Cable Row | 73 lb33.1 kg | 100 lb45.4 kg | 137 lb62.1 kg | 173 lb78.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Wide-Grip Seated Cable Row | 75 lb34 kg | 104 lb47.2 kg | 141 lb64 kg | 179 lb81.2 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Wide-Grip Seated Cable Row | 77 lb34.9 kg | 107 lb48.5 kg | 145 lb65.8 kg | 184 lb83.5 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Wide-Grip Seated Cable Row | 79 lb35.8 kg | 110 lb49.9 kg | 150 lb68 kg | 189 lb85.7 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Wide-Grip Seated Cable Row | 82 lb37.2 kg | 113 lb51.3 kg | 154 lb69.9 kg | 195 lb88.5 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Wide-Grip Seated Cable Row | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Wide-Grip Seated Cable Row | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 205 lb93 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Wide-Grip Seated Cable Row | 88 lb39.9 kg | 122 lb55.3 kg | 166 lb75.3 kg | 210 lb95.3 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Wide-Grip Seated Cable Row | 90 lb40.8 kg | 125 lb56.7 kg | 170 lb77.1 kg | 215 lb97.5 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Wide-Grip Seated Cable Row | 92 lb41.7 kg | 127 lb57.6 kg | 174 lb78.9 kg | 220 lb99.8 kg |
Women’s Bench Press 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Wide-Grip Seated Cable Row | 36 lb16.3 kg | 52 lb23.6 kg | 67 lb30.4 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Wide-Grip Seated Cable Row | 38 lb17.2 kg | 55 lb24.9 kg | 72 lb32.7 kg | 88 lb39.9 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Wide-Grip Seated Cable Row | 41 lb18.6 kg | 59 lb26.8 kg | 76 lb34.5 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Wide-Grip Seated Cable Row | 43 lb19.5 kg | 62 lb28.1 kg | 80 lb36.3 kg | 98 lb44.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Wide-Grip Seated Cable Row | 45 lb20.4 kg | 65 lb29.5 kg | 84 lb38.1 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Wide-Grip Seated Cable Row | 47 lb21.3 kg | 68 lb30.8 kg | 88 lb39.9 kg | 108 lb49 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Wide-Grip Seated Cable Row | 49 lb22.2 kg | 71 lb32.2 kg | 92 lb41.7 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Wide-Grip Seated Cable Row | 51 lb23.1 kg | 74 lb33.6 kg | 96 lb43.5 kg | 117 lb53.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Wide-Grip Seated Cable Row | 53 lb24 kg | 77 lb34.9 kg | 99 lb44.9 kg | 122 lb55.3 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Wide-Grip Seated Cable Row | 55 lb24.9 kg | 80 lb36.3 kg | 103 lb46.7 kg | 126 lb57.2 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Wide-Grip Seated Cable Row | 57 lb25.9 kg | 82 lb37.2 kg | 107 lb48.5 kg | 131 lb59.4 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Wide-Grip Seated Cable Row | 59 lb26.8 kg | 85 lb38.6 kg | 110 lb49.9 kg | 135 lb61.2 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Wide-Grip Seated Cable Row | 61 lb27.7 kg | 88 lb39.9 kg | 114 lb51.7 kg | 139 lb63 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Wide-Grip Seated Cable Row | 62 lb28.1 kg | 90 lb40.8 kg | 117 lb53.1 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Wide-Grip Seated Cable Row | 64 lb29 kg | 93 lb42.2 kg | 120 lb54.4 kg | 148 lb67.1 kg |
How Your Barbell Bench Press vs Wide-Grip Seated Cable Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Use recent Bench Press and Wide-Grip Seated Cable 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 bench press strength level
The bench press 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
For wide-grip seated cable 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.
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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the wide-grip seated cable row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Wide-Grip Seated Cable Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
64.4 → 118.4 kg from 120 to 300 lb bodyweight.
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 Bench Press standard: zero means equal, above zero means the Wide-Grip Seated Cable 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Wide-Grip Seated Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 28.6 kg at 100 lb and 50.8 kg at 240 lb.
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 Bench Press standard: zero means equal, above zero means the Wide-Grip Seated Cable 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Wide-Grip Seated Cable Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and wide-grip seated cable row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press 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 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 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 Barbell Bench Press 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
- 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.
- Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.