Cable Upright Row vs Cable Face Pull Strength Standards
Compare your cable upright row and cable face pull against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the selected cable-stack weight for each exercise without pulley correction. Testing: a bilateral low-cable upright row with a stable torso, elbows leading upward, hands rising toward the upper torso, and controlled lowering; a bilateral rope face pull from a stable stance with the rope drawn toward the face, elbows out, hands separating, and controlled return. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Cable Upright Row vs Cable Face Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable upright 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 cable upright 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 Cable Upright 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 Cable Upright Row vs Cable Face Pull Standards
How to read the table: The first number is Cable Upright 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 | 25 / 17 lb 11.3 / 7.7 kg | 39 / 28 lb 17.7 / 12.7 kg | 59 / 43 lb 26.8 / 19.5 kg | 81 / 62 lb 36.7 / 28.1 kg |
| 130 lb 59 kg | 26 / 18 lb 11.8 / 8.2 kg | 41 / 30 lb 18.6 / 13.6 kg | 62 / 46 lb 28.1 / 20.9 kg | 85 / 65 lb 38.6 / 29.5 kg |
| 140 lb 63.5 kg | 28 / 19 lb 12.7 / 8.6 kg | 43 / 31 lb 19.5 / 14.1 kg | 65 / 48 lb 29.5 / 21.8 kg | 90 / 69 lb 40.8 / 31.3 kg |
| 150 lb 68 kg | 29 / 20 lb 13.2 / 9.1 kg | 45 / 32 lb 20.4 / 14.5 kg | 68 / 50 lb 30.8 / 22.7 kg | 94 / 72 lb 42.6 / 32.7 kg |
| 160 lb 72.6 kg | 30 / 21 lb 13.6 / 9.5 kg | 47 / 34 lb 21.3 / 15.4 kg | 71 / 53 lb 32.2 / 24 kg | 98 / 75 lb 44.5 / 34 kg |
| 170 lb 77.1 kg | 32 / 21 lb 14.5 / 9.5 kg | 49 / 35 lb 22.2 / 15.9 kg | 74 / 55 lb 33.6 / 24.9 kg | 102 / 78 lb 46.3 / 35.4 kg |
| 180 lb 81.6 kg | 33 / 22 lb 15 / 10 kg | 51 / 37 lb 23.1 / 16.8 kg | 77 / 57 lb 34.9 / 25.9 kg | 106 / 81 lb 48.1 / 36.7 kg |
| 190 lb 86.2 kg | 34 / 23 lb 15.4 / 10.4 kg | 53 / 38 lb 24 / 17.2 kg | 80 / 59 lb 36.3 / 26.8 kg | 110 / 84 lb 49.9 / 38.1 kg |
| 200 lb 90.7 kg | 35 / 24 lb 15.9 / 10.9 kg | 55 / 39 lb 24.9 / 17.7 kg | 83 / 61 lb 37.6 / 27.7 kg | 114 / 87 lb 51.7 / 39.5 kg |
| 210 lb 95.3 kg | 36 / 25 lb 16.3 / 11.3 kg | 57 / 41 lb 25.9 / 18.6 kg | 86 / 63 lb 39 / 28.6 kg | 118 / 90 lb 53.5 / 40.8 kg |
| 220 lb 99.8 kg | 37 / 25 lb 16.8 / 11.3 kg | 58 / 42 lb 26.3 / 19.1 kg | 88 / 65 lb 39.9 / 29.5 kg | 121 / 93 lb 54.9 / 42.2 kg |
| 230 lb 104.3 kg | 39 / 26 lb 17.7 / 11.8 kg | 60 / 43 lb 27.2 / 19.5 kg | 91 / 67 lb 41.3 / 30.4 kg | 125 / 95 lb 56.7 / 43.1 kg |
| 240 lb 108.9 kg | 40 / 27 lb 18.1 / 12.2 kg | 62 / 44 lb 28.1 / 20 kg | 93 / 69 lb 42.2 / 31.3 kg | 129 / 98 lb 58.5 / 44.5 kg |
| 250 lb 113.4 kg | 41 / 28 lb 18.6 / 12.7 kg | 64 / 46 lb 29 / 20.9 kg | 96 / 71 lb 43.5 / 32.2 kg | 132 / 101 lb 59.9 / 45.8 kg |
| 260 lb 117.9 kg | 42 / 28 lb 19.1 / 12.7 kg | 65 / 47 lb 29.5 / 21.3 kg | 99 / 73 lb 44.9 / 33.1 kg | 136 / 104 lb 61.7 / 47.2 kg |
| 270 lb 122.5 kg | 43 / 29 lb 19.5 / 13.2 kg | 67 / 48 lb 30.4 / 21.8 kg | 101 / 75 lb 45.8 / 34 kg | 139 / 106 lb 63 / 48.1 kg |
| 280 lb 127 kg | 44 / 30 lb 20 / 13.6 kg | 69 / 49 lb 31.3 / 22.2 kg | 104 / 76 lb 47.2 / 34.5 kg | 142 / 109 lb 64.4 / 49.4 kg |
| 290 lb 131.5 kg | 45 / 30 lb 20.4 / 13.6 kg | 70 / 50 lb 31.8 / 22.7 kg | 106 / 78 lb 48.1 / 35.4 kg | 146 / 111 lb 66.2 / 50.3 kg |
| 300 lb 136.1 kg | 46 / 31 lb 20.9 / 14.1 kg | 72 / 52 lb 32.7 / 23.6 kg | 108 / 80 lb 49 / 36.3 kg | 149 / 114 lb 67.6 / 51.7 kg |
Women’s Cable Upright Row vs Cable Face Pull Standards
How to read the table: The first number is Cable Upright 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 | 14 / 8 lb 6.4 / 3.6 kg | 23 / 14 lb 10.4 / 6.4 kg | 37 / 23 lb 16.8 / 10.4 kg | 53 / 34 lb 24 / 15.4 kg |
| 110 lb 49.9 kg | 15 / 9 lb 6.8 / 4.1 kg | 24 / 15 lb 10.9 / 6.8 kg | 39 / 24 lb 17.7 / 10.9 kg | 56 / 36 lb 25.4 / 16.3 kg |
| 120 lb 54.4 kg | 16 / 9 lb 7.3 / 4.1 kg | 26 / 16 lb 11.8 / 7.3 kg | 41 / 26 lb 18.6 / 11.8 kg | 59 / 38 lb 26.8 / 17.2 kg |
| 130 lb 59 kg | 16 / 10 lb 7.3 / 4.5 kg | 27 / 16 lb 12.2 / 7.3 kg | 44 / 27 lb 20 / 12.2 kg | 63 / 40 lb 28.6 / 18.1 kg |
| 140 lb 63.5 kg | 17 / 11 lb 7.7 / 5 kg | 29 / 17 lb 13.2 / 7.7 kg | 46 / 29 lb 20.9 / 13.2 kg | 66 / 42 lb 29.9 / 19.1 kg |
| 150 lb 68 kg | 18 / 11 lb 8.2 / 5 kg | 30 / 18 lb 13.6 / 8.2 kg | 48 / 30 lb 21.8 / 13.6 kg | 69 / 44 lb 31.3 / 20 kg |
| 160 lb 72.6 kg | 19 / 11 lb 8.6 / 5 kg | 31 / 19 lb 14.1 / 8.6 kg | 50 / 31 lb 22.7 / 14.1 kg | 72 / 46 lb 32.7 / 20.9 kg |
| 170 lb 77.1 kg | 20 / 12 lb 9.1 / 5.4 kg | 33 / 20 lb 15 / 9.1 kg | 52 / 33 lb 23.6 / 15 kg | 75 / 48 lb 34 / 21.8 kg |
| 180 lb 81.6 kg | 20 / 12 lb 9.1 / 5.4 kg | 34 / 20 lb 15.4 / 9.1 kg | 54 / 34 lb 24.5 / 15.4 kg | 78 / 50 lb 35.4 / 22.7 kg |
| 190 lb 86.2 kg | 21 / 13 lb 9.5 / 5.9 kg | 35 / 21 lb 15.9 / 9.5 kg | 56 / 35 lb 25.4 / 15.9 kg | 81 / 52 lb 36.7 / 23.6 kg |
| 200 lb 90.7 kg | 22 / 13 lb 10 / 5.9 kg | 36 / 22 lb 16.3 / 10 kg | 58 / 36 lb 26.3 / 16.3 kg | 84 / 53 lb 38.1 / 24 kg |
| 210 lb 95.3 kg | 23 / 14 lb 10.4 / 6.4 kg | 38 / 23 lb 17.2 / 10.4 kg | 60 / 38 lb 27.2 / 17.2 kg | 86 / 55 lb 39 / 24.9 kg |
| 220 lb 99.8 kg | 23 / 14 lb 10.4 / 6.4 kg | 39 / 23 lb 17.7 / 10.4 kg | 62 / 39 lb 28.1 / 17.7 kg | 89 / 57 lb 40.4 / 25.9 kg |
| 230 lb 104.3 kg | 24 / 15 lb 10.9 / 6.8 kg | 40 / 24 lb 18.1 / 10.9 kg | 64 / 40 lb 29 / 18.1 kg | 92 / 59 lb 41.7 / 26.8 kg |
| 240 lb 108.9 kg | 25 / 15 lb 11.3 / 6.8 kg | 41 / 25 lb 18.6 / 11.3 kg | 66 / 41 lb 29.9 / 18.6 kg | 94 / 60 lb 42.6 / 27.2 kg |
How Your Cable Upright 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 cable upright row strength level
The standards use the sex-specific cable upright row 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.
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 cable upright row | Use selected-stack estimated max and adjust targets to exact bodyweight 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 Cable Upright 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 cable upright 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.
8.6 → 15.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the cable upright row standard. A plus sign means the cable face pull standard is higher. A minus sign means the cable upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −8 lb −3.6 kg | −11 lb −5 kg | −16 lb −7.3 kg | −19 lb −8.6 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −11 lb −5 kg | −16 lb −7.2 kg | −20 lb −9.1 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −22 lb −9.9 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −14 lb −6.3 kg | −19 lb −8.7 kg | −24 lb −10.9 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −14 lb −6.3 kg | −20 lb −9 kg | −25 lb −11.4 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −16 lb −7.2 kg | −22 lb −9.9 kg | −27 lb −12.2 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 220 lb 99.8 kg | −12 lb −5.5 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −24 lb −10.9 kg | −31 lb −14 kg |
| 250 lb 113.4 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −25 lb −11.3 kg | −31 lb −14.1 kg |
| 260 lb 117.9 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −32 lb −14.5 kg |
| 270 lb 122.5 kg | −14 lb −6.3 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −14.9 kg |
| 280 lb 127 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −33 lb −15 kg |
| 290 lb 131.5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
How Women’s Cable Upright 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.
8.6 → 15.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the cable upright row standard. A plus sign means the cable face pull standard is higher. A minus sign means the cable upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.8 kg | −9 lb −4 kg | −14 lb −6.4 kg | −19 lb −8.6 kg |
| 110 lb 49.9 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −21 lb −9.6 kg |
| 130 lb 59 kg | −6 lb −2.8 kg | −11 lb −4.9 kg | −17 lb −7.8 kg | −23 lb −10.5 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −24 lb −10.8 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −25 lb −11.3 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −26 lb −11.8 kg |
| 170 lb 77.1 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −27 lb −12.2 kg |
| 180 lb 81.6 kg | −8 lb −3.7 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −29 lb −13.1 kg |
| 200 lb 90.7 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −22 lb −10 kg | −31 lb −14.1 kg |
| 210 lb 95.3 kg | −9 lb −4 kg | −15 lb −6.8 kg | −22 lb −10 kg | −31 lb −14.1 kg |
| 220 lb 99.8 kg | −9 lb −4 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −32 lb −14.5 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −33 lb −14.9 kg |
| 240 lb 108.9 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −34 lb −15.4 kg |
Cable Upright Row and Cable Face Pull Exercises Used by This Calculator
This calculator uses a strict bilateral cable upright row and a strict bilateral rope face pull. Do not enter pulley-adjusted force, free-weight upright rows, cable high pulls, shrug-only reps, straight-bar rows, rear-delt flyes, pulldowns, single-arm variations, partial reps, or torso-driven reps. Retest on the same station when possible.
Use the selected stack weight and lead with the elbows
Enter the displayed cable-stack weight without pulley correction. Stand tall, pull from the low cable by leading both elbows upward to the defined upper-torso finish, and lower under control. Do not enter free-weight upright rows, single-arm rows, cable high pulls, shrug-only reps, partial reps, or momentum-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 cable upright row set and one recent cable face pull set
Enter the displayed stack weight and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets on known cable stations with the distinct paths and finishes shown.
Related Tools
- Cable Upright Row — View the individual Cable Upright Row standards and next strength-level target.
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Barbell Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.