Cable Incline Bench Row Strength Standards Calculator

Compare your Cable Incline Bench Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 103 lb at 190 lb for a man and 57 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the selected or displayed cable-stack resistance, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count 1–5 whole repetitions with both sides moving together through the same controlled range.

The calculator compares that estimated one-rep max with the Cable Incline Bench Row standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.

What Is a Good Weight for Cable Incline Bench Row?

A useful Endura benchmark for Cable Incline Bench Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 103 lb for a 190 lb man and 57 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the selected or displayed cable-stack resistance. Keep the same convention when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.

Your Cable Incline Bench Row result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Cable Incline Bench Row; it should not be treated as a rating for a nearby exercise.

A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.

Cable Incline Bench Row Strength Standards

Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.

Enter the selected or displayed cable-stack resistance. Use the same cable station and setup when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Put an incline bench in front of the cable station with its high end facing the straight-bar attachment. Fix the pulley height, bench angle and placement before the counted set. Lie chest-down on the bench with feet braced. Grip the bar with both hands and begin with arms under controlled tension at the repeatable near-full-reach position. Keep the chest and torso fixed to the pad; pull the bar toward the chest or lower ribs by driving elbows back and retracting the shoulder blades. The finish must be clear and repeatable without curling, shrugging, or losing chest contact. Return the bar under control to the same starting range.

Endura built these standards from reviewed Cable Incline Bench Row targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages.

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	50 lb	76 lb	106 lb	136 lb+	161 lb+
130 lb	53 lb	80 lb	112 lb	144 lb+	170 lb+
140 lb	55 lb	84 lb	117 lb	151 lb+	179 lb+
150 lb	58 lb	88 lb	123 lb	158 lb+	187 lb+
160 lb	61 lb	92 lb	128 lb	165 lb+	195 lb+
170 lb	63 lb	96 lb	134 lb	172 lb+	203 lb+
180 lb	66 lb	99 lb	139 lb	178 lb+	211 lb+
190 lb	68 lb	103 lb	144 lb	185 lb+	219 lb+
200 lb	70 lb	107 lb	149 lb	191 lb+	227 lb+
210 lb	73 lb	110 lb	154 lb	198 lb+	234 lb+
220 lb	75 lb	114 lb	159 lb	204 lb+	241 lb+
230 lb	77 lb	117 lb	164 lb	210 lb+	249 lb+
240 lb	79 lb	120 lb	168 lb	216 lb+	256 lb+
250 lb	82 lb	124 lb	173 lb	222 lb+	263 lb+
260 lb	84 lb	127 lb	177 lb	228 lb+	270 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	27 lb	43 lb	62 lb	82 lb+	101 lb+
110 lb	28 lb	46 lb	66 lb	88 lb+	107 lb+
120 lb	30 lb	49 lb	70 lb	93 lb+	114 lb+
130 lb	32 lb	52 lb	74 lb	98 lb+	120 lb+
140 lb	33 lb	54 lb	77 lb	103 lb+	126 lb+
150 lb	35 lb	57 lb	81 lb	108 lb+	132 lb+
160 lb	37 lb	60 lb	85 lb	113 lb+	138 lb+
170 lb	38 lb	62 lb	88 lb	117 lb+	143 lb+
180 lb	40 lb	64 lb	91 lb	122 lb+	149 lb+
190 lb	41 lb	67 lb	95 lb	126 lb+	155 lb+
200 lb	42 lb	69 lb	98 lb	131 lb+	160 lb+
210 lb	44 lb	71 lb	101 lb	135 lb+	165 lb+
220 lb	45 lb	74 lb	105 lb	139 lb+	170 lb+

How the Cable Incline Bench Row Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Cable Incline Bench Row targets for your exact bodyweight. A one-rep entry uses the entered weight directly.

The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 123 lb at 150 lb bodyweight, 144 lb at 190 lb, and 164 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Cable Incline Bench Row Strength Levels

Elite Cable Incline Bench Row strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.

Cable Incline Bench Row Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	158 lb	187 lb
Men	190 lb	185 lb	219 lb
Men	230 lb	210 lb	249 lb
Women	120 lb	93 lb	114 lb
Women	150 lb	108 lb	132 lb
Women	180 lb	122 lb	149 lb

Cable Incline Bench Row Strength Compared to Other Lifts

Use these comparisons to see how your Cable Incline Bench Row strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.

Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.

Cable Incline Bench Row Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.

Milestones in Cable Incline Bench Row Strength

Cable Incline Bench Row Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+35 lb	+41 lb	+41 lb	+34 lb
Women	150 lb	+22 lb	+24 lb	+27 lb	+24 lb

Use these related calculators for context, not as substitutes for the Cable Incline Bench Row result. Each movement has its own execution rules and strength standards.

Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.

Cable Incline Bench Row Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Incline Bench Row.

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