Chest Supported Row vs Seated Cable Row Strength Standards
Compare your chest-supported row and seated cable row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
Enter the displayed or loaded weight for the chest-supported row and the selected stack weight for the seated cable row. Use a strict bilateral chest-supported machine or T-bar row through full range with the torso fixed to the pad; use a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Chest Supported Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported 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 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 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 Row vs Seated Cable Row Standards
How to read the table: The first number is Chest Supported 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 | 77 / 56 lb 34.9 / 25.4 kg | 104 / 77 lb 47.2 / 34.9 kg | 140 / 105 lb 63.5 / 47.6 kg | 179 / 133 lb 81.2 / 60.3 kg |
| 130 lb 59 kg | 82 / 59 lb 37.2 / 26.8 kg | 109 / 82 lb 49.4 / 37.2 kg | 148 / 111 lb 67.1 / 50.3 kg | 189 / 141 lb 85.7 / 64 kg |
| 140 lb 63.5 kg | 86 / 62 lb 39 / 28.1 kg | 115 / 86 lb 52.2 / 39 kg | 155 / 117 lb 70.3 / 53.1 kg | 198 / 148 lb 89.8 / 67.1 kg |
| 150 lb 68 kg | 90 / 65 lb 40.8 / 29.5 kg | 120 / 90 lb 54.4 / 40.8 kg | 162 / 122 lb 73.5 / 55.3 kg | 208 / 155 lb 94.3 / 70.3 kg |
| 160 lb 72.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 126 / 94 lb 57.2 / 42.6 kg | 169 / 128 lb 76.7 / 58.1 kg | 217 / 161 lb 98.4 / 73 kg |
| 170 lb 77.1 kg | 97 / 71 lb 44 / 32.2 kg | 131 / 97 lb 59.4 / 44 kg | 176 / 133 lb 79.8 / 60.3 kg | 226 / 168 lb 102.5 / 76.2 kg |
| 180 lb 81.6 kg | 101 / 73 lb 45.8 / 33.1 kg | 136 / 101 lb 61.7 / 45.8 kg | 183 / 138 lb 83 / 62.6 kg | 234 / 175 lb 106.1 / 79.4 kg |
| 190 lb 86.2 kg | 105 / 76 lb 47.6 / 34.5 kg | 141 / 105 lb 64 / 47.6 kg | 190 / 143 lb 86.2 / 64.9 kg | 243 / 181 lb 110.2 / 82.1 kg |
| 200 lb 90.7 kg | 109 / 79 lb 49.4 / 35.8 kg | 146 / 109 lb 66.2 / 49.4 kg | 197 / 148 lb 89.4 / 67.1 kg | 251 / 187 lb 113.9 / 84.8 kg |
| 210 lb 95.3 kg | 112 / 81 lb 50.8 / 36.7 kg | 151 / 112 lb 68.5 / 50.8 kg | 203 / 153 lb 92.1 / 69.4 kg | 260 / 193 lb 117.9 / 87.5 kg |
| 220 lb 99.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 155 / 116 lb 70.3 / 52.6 kg | 210 / 158 lb 95.3 / 71.7 kg | 268 / 200 lb 121.6 / 90.7 kg |
| 230 lb 104.3 kg | 119 / 86 lb 54 / 39 kg | 160 / 119 lb 72.6 / 54 kg | 216 / 162 lb 98 / 73.5 kg | 276 / 206 lb 125.2 / 93.4 kg |
| 240 lb 108.9 kg | 123 / 89 lb 55.8 / 40.4 kg | 165 / 123 lb 74.8 / 55.8 kg | 222 / 167 lb 100.7 / 75.7 kg | 284 / 212 lb 128.8 / 96.2 kg |
| 250 lb 113.4 kg | 126 / 91 lb 57.2 / 41.3 kg | 169 / 126 lb 76.7 / 57.2 kg | 228 / 172 lb 103.4 / 78 kg | 292 / 217 lb 132.4 / 98.4 kg |
| 260 lb 117.9 kg | 129 / 94 lb 58.5 / 42.6 kg | 174 / 129 lb 78.9 / 58.5 kg | 234 / 176 lb 106.1 / 79.8 kg | 300 / 223 lb 136.1 / 101.2 kg |
| 270 lb 122.5 kg | 133 / 96 lb 60.3 / 43.5 kg | 178 / 133 lb 80.7 / 60.3 kg | 240 / 181 lb 108.9 / 82.1 kg | 307 / 229 lb 139.3 / 103.9 kg |
| 280 lb 127 kg | 136 / 98 lb 61.7 / 44.5 kg | 183 / 136 lb 83 / 61.7 kg | 246 / 185 lb 111.6 / 83.9 kg | 315 / 234 lb 142.9 / 106.1 kg |
| 290 lb 131.5 kg | 139 / 101 lb 63 / 45.8 kg | 187 / 139 lb 84.8 / 63 kg | 252 / 190 lb 114.3 / 86.2 kg | 322 / 240 lb 146.1 / 108.9 kg |
| 300 lb 136.1 kg | 142 / 103 lb 64.4 / 46.7 kg | 191 / 142 lb 86.6 / 64.4 kg | 258 / 194 lb 117 / 88 kg | 329 / 245 lb 149.2 / 111.1 kg |
Women’s Chest Supported Row vs Seated Cable Row Standards
How to read the table: The first number is Chest Supported 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 | 53 / 40 lb 24 / 18.1 kg | 72 / 57 lb 32.7 / 25.9 kg | 98 / 75 lb 44.5 / 34 kg | 124 / 92 lb 56.2 / 41.7 kg |
| 110 lb 49.9 kg | 56 / 43 lb 25.4 / 19.5 kg | 77 / 61 lb 34.9 / 27.7 kg | 104 / 80 lb 47.2 / 36.3 kg | 132 / 98 lb 59.9 / 44.5 kg |
| 120 lb 54.4 kg | 59 / 46 lb 26.8 / 20.9 kg | 82 / 65 lb 37.2 / 29.5 kg | 110 / 84 lb 49.9 / 38.1 kg | 140 / 103 lb 63.5 / 46.7 kg |
| 130 lb 59 kg | 63 / 48 lb 28.6 / 21.8 kg | 86 / 68 lb 39 / 30.8 kg | 116 / 89 lb 52.6 / 40.4 kg | 147 / 109 lb 66.7 / 49.4 kg |
| 140 lb 63.5 kg | 66 / 51 lb 29.9 / 23.1 kg | 91 / 72 lb 41.3 / 32.7 kg | 122 / 94 lb 55.3 / 42.6 kg | 155 / 115 lb 70.3 / 52.2 kg |
| 150 lb 68 kg | 69 / 53 lb 31.3 / 24 kg | 95 / 75 lb 43.1 / 34 kg | 128 / 98 lb 58.1 / 44.5 kg | 162 / 120 lb 73.5 / 54.4 kg |
| 160 lb 72.6 kg | 72 / 55 lb 32.7 / 24.9 kg | 99 / 78 lb 44.9 / 35.4 kg | 134 / 102 lb 60.8 / 46.3 kg | 169 / 125 lb 76.7 / 56.7 kg |
| 170 lb 77.1 kg | 75 / 58 lb 34 / 26.3 kg | 103 / 82 lb 46.7 / 37.2 kg | 139 / 107 lb 63 / 48.5 kg | 176 / 130 lb 79.8 / 59 kg |
| 180 lb 81.6 kg | 78 / 60 lb 35.4 / 27.2 kg | 107 / 85 lb 48.5 / 38.6 kg | 145 / 111 lb 65.8 / 50.3 kg | 183 / 136 lb 83 / 61.7 kg |
| 190 lb 86.2 kg | 81 / 62 lb 36.7 / 28.1 kg | 111 / 88 lb 50.3 / 39.9 kg | 150 / 115 lb 68 / 52.2 kg | 190 / 140 lb 86.2 / 63.5 kg |
| 200 lb 90.7 kg | 84 / 64 lb 38.1 / 29 kg | 115 / 91 lb 52.2 / 41.3 kg | 155 / 119 lb 70.3 / 54 kg | 196 / 145 lb 88.9 / 65.8 kg |
| 210 lb 95.3 kg | 86 / 66 lb 39 / 29.9 kg | 119 / 94 lb 54 / 42.6 kg | 160 / 123 lb 72.6 / 55.8 kg | 203 / 150 lb 92.1 / 68 kg |
| 220 lb 99.8 kg | 89 / 68 lb 40.4 / 30.8 kg | 123 / 97 lb 55.8 / 44 kg | 165 / 127 lb 74.8 / 57.6 kg | 209 / 155 lb 94.8 / 70.3 kg |
| 230 lb 104.3 kg | 92 / 70 lb 41.7 / 31.8 kg | 126 / 100 lb 57.2 / 45.4 kg | 170 / 130 lb 77.1 / 59 kg | 215 / 160 lb 97.5 / 72.6 kg |
| 240 lb 108.9 kg | 94 / 73 lb 42.6 / 33.1 kg | 130 / 103 lb 59 / 46.7 kg | 175 / 134 lb 79.4 / 60.8 kg | 222 / 164 lb 100.7 / 74.4 kg |
How Your Chest Supported 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 row strength level
The standards use the sex-specific targets from the individual Chest Supported 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.
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 row | Adjust chest-supported row targets to exact bodyweight with the two-thirds rule. |
| 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 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 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.
20.9 → 38.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the chest-supported row standard. A plus sign means the seated cable row standard is higher. A minus sign means the chest-supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −27 lb −12.3 kg | −35 lb −15.9 kg | −46 lb −20.9 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −27 lb −12.2 kg | −37 lb −16.8 kg | −48 lb −21.7 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −38 lb −17.2 kg | −50 lb −22.7 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −30 lb −13.6 kg | −40 lb −18.2 kg | −53 lb −24 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −32 lb −14.6 kg | −41 lb −18.6 kg | −56 lb −25.4 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −58 lb −26.3 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −59 lb −26.7 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −36 lb −16.4 kg | −47 lb −21.3 kg | −62 lb −28.1 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −49 lb −22.3 kg | −64 lb −29.1 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −67 lb −30.4 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −68 lb −30.9 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −70 lb −31.8 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −42 lb −19 kg | −55 lb −25 kg | −72 lb −32.6 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −43 lb −19.5 kg | −56 lb −25.4 kg | −75 lb −34 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −58 lb −26.3 kg | −77 lb −34.9 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −59 lb −26.8 kg | −78 lb −35.4 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −61 lb −27.7 kg | −81 lb −36.8 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −48 lb −21.8 kg | −62 lb −28.1 kg | −82 lb −37.2 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −64 lb −29 kg | −84 lb −38.1 kg |
How Women’s Chest Supported Row and Seated Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
14.5 → 26.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the chest-supported row standard. A plus sign means the seated cable row standard is higher. A minus sign means the chest-supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −32 lb −14.5 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −34 lb −15.4 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −37 lb −16.8 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −38 lb −17.3 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −42 lb −19.1 kg |
| 160 lb 72.6 kg | −17 lb −7.8 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −44 lb −20 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −46 lb −20.8 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −22 lb −9.9 kg | −34 lb −15.5 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −35 lb −15.8 kg | −50 lb −22.7 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −51 lb −23.1 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −25 lb −11.4 kg | −37 lb −16.8 kg | −53 lb −24.1 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −22 lb −9.9 kg | −26 lb −11.8 kg | −40 lb −18.1 kg | −55 lb −24.9 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −58 lb −26.3 kg |
Chest Supported Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict bilateral chest-supported row and a strict seated cable row. Use a strict bilateral chest-supported machine or T-bar row and a strict upright seated cable row. Do not substitute unsupported rows, single-arm rows, torso lift, backward lean, leg drive, shortened range, bouncing, or jerking.
Keep the chest fixed to the pad through the full row
Use a chest-supported machine or T-bar setup, start from full arm extension, and pull both handles together to the lower chest or upper abdomen. Enter the displayed or loaded implement weight. Do not use unsupported, cable, single-arm, bounced, rocked, or partial rows.
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 row set and one recent seated cable row set
Enter the displayed or loaded weight for each exact setup and a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets with full bottom extension and a controlled finish, and retest on the same machines.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.