Bent Over Row vs Cable Face Pull Strength Standards
Compare your bent-over row and cable face pull 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 a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a bilateral rope face pull from a stable stance with the rope drawn toward the face, elbows out, hands separating, and controlled return. 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.
Bent Over Row vs Cable Face Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and cable face pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell bent-over row and cable face pull.
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 Bent-Over Row / Cable Face Pull, 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 Bent-Over Row vs Cable Face Pull Standards
How to read the table: The first number is Bent-Over Row; the second is Cable Face Pull. 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 | 91 / 17 lb 41.3 / 7.7 kg | 119 / 28 lb 54 / 12.7 kg | 160 / 43 lb 72.6 / 19.5 kg | 203 / 62 lb 92.1 / 28.1 kg |
| 130 lb 59 kg | 96 / 18 lb 43.5 / 8.2 kg | 126 / 30 lb 57.2 / 13.6 kg | 169 / 46 lb 76.7 / 20.9 kg | 214 / 65 lb 97.1 / 29.5 kg |
| 140 lb 63.5 kg | 101 / 19 lb 45.8 / 8.6 kg | 132 / 31 lb 59.9 / 14.1 kg | 178 / 48 lb 80.7 / 21.8 kg | 225 / 69 lb 102.1 / 31.3 kg |
| 150 lb 68 kg | 106 / 20 lb 48.1 / 9.1 kg | 138 / 32 lb 62.6 / 14.5 kg | 186 / 50 lb 84.4 / 22.7 kg | 236 / 72 lb 107 / 32.7 kg |
| 160 lb 72.6 kg | 111 / 21 lb 50.3 / 9.5 kg | 144 / 34 lb 65.3 / 15.4 kg | 194 / 53 lb 88 / 24 kg | 246 / 75 lb 111.6 / 34 kg |
| 170 lb 77.1 kg | 115 / 21 lb 52.2 / 9.5 kg | 150 / 35 lb 68 / 15.9 kg | 202 / 55 lb 91.6 / 24.9 kg | 256 / 78 lb 116.1 / 35.4 kg |
| 180 lb 81.6 kg | 120 / 22 lb 54.4 / 10 kg | 156 / 37 lb 70.8 / 16.8 kg | 210 / 57 lb 95.3 / 25.9 kg | 266 / 81 lb 120.7 / 36.7 kg |
| 190 lb 86.2 kg | 124 / 23 lb 56.2 / 10.4 kg | 162 / 38 lb 73.5 / 17.2 kg | 218 / 59 lb 98.9 / 26.8 kg | 276 / 84 lb 125.2 / 38.1 kg |
| 200 lb 90.7 kg | 128 / 24 lb 58.1 / 10.9 kg | 168 / 39 lb 76.2 / 17.7 kg | 226 / 61 lb 102.5 / 27.7 kg | 286 / 87 lb 129.7 / 39.5 kg |
| 210 lb 95.3 kg | 133 / 25 lb 60.3 / 11.3 kg | 173 / 41 lb 78.5 / 18.6 kg | 233 / 63 lb 105.7 / 28.6 kg | 295 / 90 lb 133.8 / 40.8 kg |
| 220 lb 99.8 kg | 137 / 25 lb 62.1 / 11.3 kg | 179 / 42 lb 81.2 / 19.1 kg | 240 / 65 lb 108.9 / 29.5 kg | 304 / 93 lb 137.9 / 42.2 kg |
| 230 lb 104.3 kg | 141 / 26 lb 64 / 11.8 kg | 184 / 43 lb 83.5 / 19.5 kg | 248 / 67 lb 112.5 / 30.4 kg | 313 / 95 lb 142 / 43.1 kg |
| 240 lb 108.9 kg | 145 / 27 lb 65.8 / 12.2 kg | 189 / 44 lb 85.7 / 20 kg | 255 / 69 lb 115.7 / 31.3 kg | 323 / 98 lb 146.5 / 44.5 kg |
| 250 lb 113.4 kg | 149 / 28 lb 67.6 / 12.7 kg | 195 / 46 lb 88.5 / 20.9 kg | 262 / 71 lb 118.8 / 32.2 kg | 331 / 101 lb 150.1 / 45.8 kg |
| 260 lb 117.9 kg | 153 / 28 lb 69.4 / 12.7 kg | 200 / 47 lb 90.7 / 21.3 kg | 269 / 73 lb 122 / 33.1 kg | 340 / 104 lb 154.2 / 47.2 kg |
| 270 lb 122.5 kg | 157 / 29 lb 71.2 / 13.2 kg | 205 / 48 lb 93 / 21.8 kg | 276 / 75 lb 125.2 / 34 kg | 349 / 106 lb 158.3 / 48.1 kg |
| 280 lb 127 kg | 161 / 30 lb 73 / 13.6 kg | 210 / 49 lb 95.3 / 22.2 kg | 282 / 76 lb 127.9 / 34.5 kg | 357 / 109 lb 161.9 / 49.4 kg |
| 290 lb 131.5 kg | 164 / 30 lb 74.4 / 13.6 kg | 215 / 50 lb 97.5 / 22.7 kg | 289 / 78 lb 131.1 / 35.4 kg | 366 / 111 lb 166 / 50.3 kg |
| 300 lb 136.1 kg | 168 / 31 lb 76.2 / 14.1 kg | 220 / 52 lb 99.8 / 23.6 kg | 296 / 80 lb 134.3 / 36.3 kg | 374 / 114 lb 169.6 / 51.7 kg |
Women’s Bent-Over Row vs Cable Face Pull Standards
How to read the table: The first number is Bent-Over Row; the second is Cable Face Pull. 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 | 63 / 8 lb 28.6 / 3.6 kg | 86 / 14 lb 39 / 6.4 kg | 114 / 23 lb 51.7 / 10.4 kg | 143 / 34 lb 64.9 / 15.4 kg |
| 110 lb 49.9 kg | 67 / 9 lb 30.4 / 4.1 kg | 92 / 15 lb 41.7 / 6.8 kg | 122 / 24 lb 55.3 / 10.9 kg | 153 / 36 lb 69.4 / 16.3 kg |
| 120 lb 54.4 kg | 72 / 9 lb 32.7 / 4.1 kg | 97 / 16 lb 44 / 7.3 kg | 129 / 26 lb 58.5 / 11.8 kg | 162 / 38 lb 73.5 / 17.2 kg |
| 130 lb 59 kg | 75 / 10 lb 34 / 4.5 kg | 103 / 16 lb 46.7 / 7.3 kg | 136 / 27 lb 61.7 / 12.2 kg | 171 / 40 lb 77.6 / 18.1 kg |
| 140 lb 63.5 kg | 79 / 11 lb 35.8 / 5 kg | 108 / 17 lb 49 / 7.7 kg | 143 / 29 lb 64.9 / 13.2 kg | 180 / 42 lb 81.6 / 19.1 kg |
| 150 lb 68 kg | 83 / 11 lb 37.6 / 5 kg | 113 / 18 lb 51.3 / 8.2 kg | 150 / 30 lb 68 / 13.6 kg | 188 / 44 lb 85.3 / 20 kg |
| 160 lb 72.6 kg | 87 / 11 lb 39.5 / 5 kg | 118 / 19 lb 53.5 / 8.6 kg | 157 / 31 lb 71.2 / 14.1 kg | 196 / 46 lb 88.9 / 20.9 kg |
| 170 lb 77.1 kg | 90 / 12 lb 40.8 / 5.4 kg | 123 / 20 lb 55.8 / 9.1 kg | 163 / 33 lb 73.9 / 15 kg | 204 / 48 lb 92.5 / 21.8 kg |
| 180 lb 81.6 kg | 94 / 12 lb 42.6 / 5.4 kg | 128 / 20 lb 58.1 / 9.1 kg | 169 / 34 lb 76.7 / 15.4 kg | 212 / 50 lb 96.2 / 22.7 kg |
| 190 lb 86.2 kg | 97 / 13 lb 44 / 5.9 kg | 132 / 21 lb 59.9 / 9.5 kg | 176 / 35 lb 79.8 / 15.9 kg | 220 / 52 lb 99.8 / 23.6 kg |
| 200 lb 90.7 kg | 101 / 13 lb 45.8 / 5.9 kg | 137 / 22 lb 62.1 / 10 kg | 182 / 36 lb 82.6 / 16.3 kg | 228 / 53 lb 103.4 / 24 kg |
| 210 lb 95.3 kg | 104 / 14 lb 47.2 / 6.4 kg | 141 / 23 lb 64 / 10.4 kg | 188 / 38 lb 85.3 / 17.2 kg | 235 / 55 lb 106.6 / 24.9 kg |
| 220 lb 99.8 kg | 107 / 14 lb 48.5 / 6.4 kg | 146 / 23 lb 66.2 / 10.4 kg | 194 / 39 lb 88 / 17.7 kg | 243 / 57 lb 110.2 / 25.9 kg |
| 230 lb 104.3 kg | 110 / 15 lb 49.9 / 6.8 kg | 150 / 24 lb 68 / 10.9 kg | 199 / 40 lb 90.3 / 18.1 kg | 250 / 59 lb 113.4 / 26.8 kg |
| 240 lb 108.9 kg | 114 / 15 lb 51.7 / 6.8 kg | 155 / 25 lb 70.3 / 11.3 kg | 205 / 41 lb 93 / 18.6 kg | 257 / 60 lb 116.6 / 27.2 kg |
How Your Bent Over Row vs Cable Face Pull 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 barbell bent-over row strength level
The standards use the sex-specific total-barbell thresholds from the individual 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 row more without pound-for-pound scaling.
3. Find the cable face pull strength level
The standards use the sex-specific face pull thresholds from the individual 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 move more displayed resistance 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cable face pull | Use selected-stack estimated max and adjust targets to exact bodyweight with the 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 Bent Over Row and Cable Face Pull 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 cable face pull standard is higher; below zero means the barbell bent-over 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.
64 → 117.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the barbell bent-over row standard. A plus sign means the cable face pull standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −74 lb −33.6 kg | −91 lb −41.3 kg | −117 lb −53.1 kg | −141 lb −64 kg |
| 130 lb 59 kg | −78 lb −35.3 kg | −96 lb −43.6 kg | −123 lb −55.8 kg | −149 lb −67.6 kg |
| 140 lb 63.5 kg | −82 lb −37.2 kg | −101 lb −45.8 kg | −130 lb −58.9 kg | −156 lb −70.8 kg |
| 150 lb 68 kg | −86 lb −39 kg | −106 lb −48.1 kg | −136 lb −61.7 kg | −164 lb −74.3 kg |
| 160 lb 72.6 kg | −90 lb −40.8 kg | −110 lb −49.9 kg | −141 lb −64 kg | −171 lb −77.6 kg |
| 170 lb 77.1 kg | −94 lb −42.7 kg | −115 lb −52.1 kg | −147 lb −66.7 kg | −178 lb −80.7 kg |
| 180 lb 81.6 kg | −98 lb −44.4 kg | −119 lb −54 kg | −153 lb −69.4 kg | −185 lb −84 kg |
| 190 lb 86.2 kg | −101 lb −45.8 kg | −124 lb −56.3 kg | −159 lb −72.1 kg | −192 lb −87.1 kg |
| 200 lb 90.7 kg | −104 lb −47.2 kg | −129 lb −58.5 kg | −165 lb −74.8 kg | −199 lb −90.2 kg |
| 210 lb 95.3 kg | −108 lb −49 kg | −132 lb −59.9 kg | −170 lb −77.1 kg | −205 lb −93 kg |
| 220 lb 99.8 kg | −112 lb −50.8 kg | −137 lb −62.1 kg | −175 lb −79.4 kg | −211 lb −95.7 kg |
| 230 lb 104.3 kg | −115 lb −52.2 kg | −141 lb −64 kg | −181 lb −82.1 kg | −218 lb −98.9 kg |
| 240 lb 108.9 kg | −118 lb −53.6 kg | −145 lb −65.7 kg | −186 lb −84.4 kg | −225 lb −102 kg |
| 250 lb 113.4 kg | −121 lb −54.9 kg | −149 lb −67.6 kg | −191 lb −86.6 kg | −230 lb −104.3 kg |
| 260 lb 117.9 kg | −125 lb −56.7 kg | −153 lb −69.4 kg | −196 lb −88.9 kg | −236 lb −107 kg |
| 270 lb 122.5 kg | −128 lb −58 kg | −157 lb −71.2 kg | −201 lb −91.2 kg | −243 lb −110.2 kg |
| 280 lb 127 kg | −131 lb −59.4 kg | −161 lb −73.1 kg | −206 lb −93.4 kg | −248 lb −112.5 kg |
| 290 lb 131.5 kg | −134 lb −60.8 kg | −165 lb −74.8 kg | −211 lb −95.7 kg | −255 lb −115.7 kg |
| 300 lb 136.1 kg | −137 lb −62.1 kg | −168 lb −76.2 kg | −216 lb −98 kg | −260 lb −117.9 kg |
How Women’s Bent Over Row and Cable Face Pull Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
49.5 → 89.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the barbell bent-over row standard. A plus sign means the cable face pull standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −55 lb −25 kg | −72 lb −32.6 kg | −91 lb −41.3 kg | −109 lb −49.5 kg |
| 110 lb 49.9 kg | −58 lb −26.3 kg | −77 lb −34.9 kg | −98 lb −44.4 kg | −117 lb −53.1 kg |
| 120 lb 54.4 kg | −63 lb −28.6 kg | −81 lb −36.7 kg | −103 lb −46.7 kg | −124 lb −56.3 kg |
| 130 lb 59 kg | −65 lb −29.5 kg | −87 lb −39.4 kg | −109 lb −49.5 kg | −131 lb −59.5 kg |
| 140 lb 63.5 kg | −68 lb −30.8 kg | −91 lb −41.3 kg | −114 lb −51.7 kg | −138 lb −62.5 kg |
| 150 lb 68 kg | −72 lb −32.6 kg | −95 lb −43.1 kg | −120 lb −54.4 kg | −144 lb −65.3 kg |
| 160 lb 72.6 kg | −76 lb −34.5 kg | −99 lb −44.9 kg | −126 lb −57.1 kg | −150 lb −68 kg |
| 170 lb 77.1 kg | −78 lb −35.4 kg | −103 lb −46.7 kg | −130 lb −58.9 kg | −156 lb −70.7 kg |
| 180 lb 81.6 kg | −82 lb −37.2 kg | −108 lb −49 kg | −135 lb −61.3 kg | −162 lb −73.5 kg |
| 190 lb 86.2 kg | −84 lb −38.1 kg | −111 lb −50.4 kg | −141 lb −63.9 kg | −168 lb −76.2 kg |
| 200 lb 90.7 kg | −88 lb −39.9 kg | −115 lb −52.1 kg | −146 lb −66.3 kg | −175 lb −79.4 kg |
| 210 lb 95.3 kg | −90 lb −40.8 kg | −118 lb −53.6 kg | −150 lb −68.1 kg | −180 lb −81.7 kg |
| 220 lb 99.8 kg | −93 lb −42.1 kg | −123 lb −55.8 kg | −155 lb −70.3 kg | −186 lb −84.3 kg |
| 230 lb 104.3 kg | −95 lb −43.1 kg | −126 lb −57.1 kg | −159 lb −72.2 kg | −191 lb −86.6 kg |
| 240 lb 108.9 kg | −99 lb −44.9 kg | −130 lb −59 kg | −164 lb −74.4 kg | −197 lb −89.4 kg |
Bent Over Row and Cable Face Pull Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict bilateral rope face pull. Use strict canonical Bent Over Row and Cable Face Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Pull the rope toward the face without torso momentum
Enter the displayed cable-stack weight without pulley correction. Keep a stable stance, draw the rope toward the face with elbows out and hands separating, and return under control. Do not enter straight-bar rows, rear-delt flyes, pulldowns, single-arm pulls, partial reps, or torso-driven reps.
Enter one recent Bent Over Row result and one recent Cable Face Pull result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.