Chest Supported Dumbbell Row vs Seated Cable Row Strength Standards
Compare your chest-supported dumbbell row and seated cable row 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.
For Chest Supported Dumbbell Row, enter the weight of one matched dumbbell; scoring combines both. For Seated Cable Row, enter the selected cable-stack weight. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range and a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing. 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.
Chest Supported Dumbbell Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell row and seated cable row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your chest-supported dumbbell row and seated cable row.
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 Chest Supported Dumbbell Row / Seated Cable Row, 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 Chest Supported Dumbbell Row vs Seated Cable Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Seated Cable Row. 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 | 67 / 56 lb 30.4 / 25.4 kg | 95 / 77 lb 43.1 / 34.9 kg | 129 / 105 lb 58.5 / 47.6 kg | 162 / 133 lb 73.5 / 60.3 kg |
| 130 lb 59 kg | 71 / 59 lb 32.2 / 26.8 kg | 100 / 82 lb 45.4 / 37.2 kg | 136 / 111 lb 61.7 / 50.3 kg | 171 / 141 lb 77.6 / 64 kg |
| 140 lb 63.5 kg | 74 / 62 lb 33.6 / 28.1 kg | 105 / 86 lb 47.6 / 39 kg | 143 / 117 lb 64.9 / 53.1 kg | 179 / 148 lb 81.2 / 67.1 kg |
| 150 lb 68 kg | 78 / 65 lb 35.4 / 29.5 kg | 110 / 90 lb 49.9 / 40.8 kg | 149 / 122 lb 67.6 / 55.3 kg | 188 / 155 lb 85.3 / 70.3 kg |
| 160 lb 72.6 kg | 81 / 68 lb 36.7 / 30.8 kg | 115 / 94 lb 52.2 / 42.6 kg | 156 / 128 lb 70.8 / 58.1 kg | 196 / 161 lb 88.9 / 73 kg |
| 170 lb 77.1 kg | 84 / 71 lb 38.1 / 32.2 kg | 120 / 97 lb 54.4 / 44 kg | 162 / 133 lb 73.5 / 60.3 kg | 204 / 168 lb 92.5 / 76.2 kg |
| 180 lb 81.6 kg | 88 / 73 lb 39.9 / 33.1 kg | 124 / 101 lb 56.2 / 45.8 kg | 169 / 138 lb 76.7 / 62.6 kg | 212 / 175 lb 96.2 / 79.4 kg |
| 190 lb 86.2 kg | 91 / 76 lb 41.3 / 34.5 kg | 129 / 105 lb 58.5 / 47.6 kg | 175 / 143 lb 79.4 / 64.9 kg | 220 / 181 lb 99.8 / 82.1 kg |
| 200 lb 90.7 kg | 94 / 79 lb 42.6 / 35.8 kg | 133 / 109 lb 60.3 / 49.4 kg | 181 / 148 lb 82.1 / 67.1 kg | 228 / 187 lb 103.4 / 84.8 kg |
| 210 lb 95.3 kg | 97 / 81 lb 44 / 36.7 kg | 138 / 112 lb 62.6 / 50.8 kg | 187 / 153 lb 84.8 / 69.4 kg | 235 / 193 lb 106.6 / 87.5 kg |
| 220 lb 99.8 kg | 100 / 84 lb 45.4 / 38.1 kg | 142 / 116 lb 64.4 / 52.6 kg | 193 / 158 lb 87.5 / 71.7 kg | 243 / 200 lb 110.2 / 90.7 kg |
| 230 lb 104.3 kg | 103 / 86 lb 46.7 / 39 kg | 147 / 119 lb 66.7 / 54 kg | 199 / 162 lb 90.3 / 73.5 kg | 250 / 206 lb 113.4 / 93.4 kg |
| 240 lb 108.9 kg | 106 / 89 lb 48.1 / 40.4 kg | 151 / 123 lb 68.5 / 55.8 kg | 204 / 167 lb 92.5 / 75.7 kg | 257 / 212 lb 116.6 / 96.2 kg |
| 250 lb 113.4 kg | 109 / 91 lb 49.4 / 41.3 kg | 155 / 126 lb 70.3 / 57.2 kg | 210 / 172 lb 95.3 / 78 kg | 264 / 217 lb 119.7 / 98.4 kg |
| 260 lb 117.9 kg | 112 / 94 lb 50.8 / 42.6 kg | 159 / 129 lb 72.1 / 58.5 kg | 216 / 176 lb 98 / 79.8 kg | 271 / 223 lb 122.9 / 101.2 kg |
| 270 lb 122.5 kg | 115 / 96 lb 52.2 / 43.5 kg | 163 / 133 lb 73.9 / 60.3 kg | 221 / 181 lb 100.2 / 82.1 kg | 278 / 229 lb 126.1 / 103.9 kg |
| 280 lb 127 kg | 118 / 98 lb 53.5 / 44.5 kg | 167 / 136 lb 75.7 / 61.7 kg | 227 / 185 lb 103 / 83.9 kg | 285 / 234 lb 129.3 / 106.1 kg |
| 290 lb 131.5 kg | 121 / 101 lb 54.9 / 45.8 kg | 171 / 139 lb 77.6 / 63 kg | 232 / 190 lb 105.2 / 86.2 kg | 292 / 240 lb 132.4 / 108.9 kg |
| 300 lb 136.1 kg | 123 / 103 lb 55.8 / 46.7 kg | 175 / 142 lb 79.4 / 64.4 kg | 237 / 194 lb 107.5 / 88 kg | 298 / 245 lb 135.2 / 111.1 kg |
Women’s Chest Supported Dumbbell Row vs Seated Cable Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Seated Cable Row. 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 | 41 / 40 lb 18.6 / 18.1 kg | 61 / 57 lb 27.7 / 25.9 kg | 82 / 75 lb 37.2 / 34 kg | 103 / 92 lb 46.7 / 41.7 kg |
| 110 lb 49.9 kg | 44 / 43 lb 20 / 19.5 kg | 65 / 61 lb 29.5 / 27.7 kg | 87 / 80 lb 39.5 / 36.3 kg | 110 / 98 lb 49.9 / 44.5 kg |
| 120 lb 54.4 kg | 47 / 46 lb 21.3 / 20.9 kg | 69 / 65 lb 31.3 / 29.5 kg | 92 / 84 lb 41.7 / 38.1 kg | 116 / 103 lb 52.6 / 46.7 kg |
| 130 lb 59 kg | 49 / 48 lb 22.2 / 21.8 kg | 73 / 68 lb 33.1 / 30.8 kg | 97 / 89 lb 44 / 40.4 kg | 123 / 109 lb 55.8 / 49.4 kg |
| 140 lb 63.5 kg | 52 / 51 lb 23.6 / 23.1 kg | 76 / 72 lb 34.5 / 32.7 kg | 102 / 94 lb 46.3 / 42.6 kg | 129 / 115 lb 58.5 / 52.2 kg |
| 150 lb 68 kg | 54 / 53 lb 24.5 / 24 kg | 80 / 75 lb 36.3 / 34 kg | 107 / 98 lb 48.5 / 44.5 kg | 135 / 120 lb 61.2 / 54.4 kg |
| 160 lb 72.6 kg | 56 / 55 lb 25.4 / 24.9 kg | 84 / 78 lb 38.1 / 35.4 kg | 112 / 102 lb 50.8 / 46.3 kg | 141 / 125 lb 64 / 56.7 kg |
| 170 lb 77.1 kg | 59 / 58 lb 26.8 / 26.3 kg | 87 / 82 lb 39.5 / 37.2 kg | 116 / 107 lb 52.6 / 48.5 kg | 147 / 130 lb 66.7 / 59 kg |
| 180 lb 81.6 kg | 61 / 60 lb 27.7 / 27.2 kg | 90 / 85 lb 40.8 / 38.6 kg | 121 / 111 lb 54.9 / 50.3 kg | 152 / 136 lb 68.9 / 61.7 kg |
| 190 lb 86.2 kg | 63 / 62 lb 28.6 / 28.1 kg | 94 / 88 lb 42.6 / 39.9 kg | 125 / 115 lb 56.7 / 52.2 kg | 158 / 140 lb 71.7 / 63.5 kg |
| 200 lb 90.7 kg | 65 / 64 lb 29.5 / 29 kg | 97 / 91 lb 44 / 41.3 kg | 130 / 119 lb 59 / 54 kg | 164 / 145 lb 74.4 / 65.8 kg |
| 210 lb 95.3 kg | 68 / 66 lb 30.8 / 29.9 kg | 100 / 94 lb 45.4 / 42.6 kg | 134 / 123 lb 60.8 / 55.8 kg | 169 / 150 lb 76.7 / 68 kg |
| 220 lb 99.8 kg | 70 / 68 lb 31.8 / 30.8 kg | 103 / 97 lb 46.7 / 44 kg | 138 / 127 lb 62.6 / 57.6 kg | 174 / 155 lb 78.9 / 70.3 kg |
| 230 lb 104.3 kg | 72 / 70 lb 32.7 / 31.8 kg | 106 / 100 lb 48.1 / 45.4 kg | 142 / 130 lb 64.4 / 59 kg | 180 / 160 lb 81.6 / 72.6 kg |
| 240 lb 108.9 kg | 74 / 73 lb 33.6 / 33.1 kg | 109 / 103 lb 49.4 / 46.7 kg | 146 / 134 lb 66.2 / 60.8 kg | 185 / 164 lb 83.9 / 74.4 kg |
How Your Chest Supported Dumbbell Row vs Seated Cable Row 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 chest-supported dumbbell row strength level
The standards use the sex-specific strength levels from the individual Chest Supported Dumbbell Row 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 heavier lifters are expected to row more combined dumbbell load without requiring strength to increase pound for pound.
3. Find the seated cable row strength level
The standards use the sex-specific targets from the individual Seated Cable Row 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 heavier lifters are expected to lift more 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 chest-supported dumbbell row | Adjust combined-pair chest-supported dumbbell row targets to exact bodyweight with the two-thirds rule and show targets per dumbbell. |
| Rate the seated cable row | Adjust seated cable row 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 Chest Supported Dumbbell Row and Seated Cable Row 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 seated cable row standard is higher; below zero means the chest-supported dumbbell 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.
13.2 → 24.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the chest-supported dumbbell row standard. A plus sign means the seated cable row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −11 lb −5 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 130 lb 59 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −27 lb −12.3 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −33 lb −15 kg | −41 lb −18.6 kg |
| 210 lb 95.3 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 220 lb 99.8 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −35 lb −15.8 kg | −43 lb −19.5 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −18 lb −8.1 kg | −29 lb −13.1 kg | −38 lb −17.3 kg | −47 lb −21.3 kg |
| 260 lb 117.9 kg | −18 lb −8.2 kg | −30 lb −13.6 kg | −40 lb −18.2 kg | −48 lb −21.7 kg |
| 270 lb 122.5 kg | −19 lb −8.7 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −49 lb −22.2 kg |
| 280 lb 127 kg | −20 lb −9 kg | −31 lb −14 kg | −42 lb −19.1 kg | −51 lb −23.2 kg |
| 290 lb 131.5 kg | −20 lb −9.1 kg | −32 lb −14.6 kg | −42 lb −19 kg | −52 lb −23.5 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −33 lb −15 kg | −43 lb −19.5 kg | −53 lb −24.1 kg |
How Women’s Chest Supported Dumbbell Row and Seated Cable Row Standards Differ
What the women’s data shows:
The chest-supported dumbbell row and seated cable row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the chest-supported dumbbell row standard. A plus sign means the seated cable row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 110 lb 49.9 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −12 lb −5.4 kg |
| 120 lb 54.4 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −14 lb −6.3 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | −5 lb −2.3 kg | −9 lb −4 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −1 lb −0.5 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −1 lb −0.5 kg | −5 lb −2.2 kg | −10 lb −4.6 kg | −16 lb −7.2 kg |
| 190 lb 86.2 kg | −1 lb −0.5 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −1 lb −0.5 kg | −6 lb −2.7 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | −6 lb −2.8 kg | −11 lb −5 kg | −19 lb −8.7 kg |
| 220 lb 99.8 kg | −2 lb −1 kg | −6 lb −2.7 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −20 lb −9 kg |
| 240 lb 108.9 kg | −1 lb −0.5 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −21 lb −9.5 kg |
Chest Supported Dumbbell Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a strict seated cable row. Use a strict simultaneous bilateral chest-supported dumbbell row and strict upright seated cable row under each tool’s support, attachment, start, top target, range, and body-control rules. Do not substitute unsupported, alternating, one-arm, machine, T-bar, torso-swing, partial, bounced, or assisted reps.
Enter one dumbbell’s weight and keep the torso supported
Use matched dumbbells and enter the weight of one; the score uses their combined load. Keep the chest and torso supported, move both dumbbells together from near-full arm extension to a repeatable row finish, and lower under control. Do not count torso lift, hip drive, leg kick, pad bounce, twisting, alternating reps, straps, partial range, shrug-only reps, or curl-dominant reps.
Use the same cable station and strict upright range
Keep the feet braced and torso upright, begin from full arm extension, and pull the handle to the lower ribs or upper abdomen. Enter the selected stack weight. Do not use backward lean, leg drive, jerking, partial reps, assistance, or a different pulley setup without treating it as a new baseline.
Enter one recent Chest Supported Dumbbell Row set and one recent Seated Cable Row set
Enter per-dumbbell weight for the chest-supported row and selected stack weight for the cable row, each with a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.