Inverted Row vs Seated Cable Row Strength Standards
Compare your inverted row and seated cable row against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter strict inverted-row repetitions with no external load. For the seated cable row, enter selected stack weight and repetitions. The two raw metrics are never converted into one another. Use one continuous set of strict horizontal inverted rows using one unchanged body angle and full range; use a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Inverted Row vs Seated Cable Row Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Inverted Row vs Seated Cable Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:56 lb25.4 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:77 lb34.9 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:105 lb47.6 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:133 lb60.3 kg |
| 130 lb 59 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:59 lb26.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:82 lb37.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:111 lb50.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:141 lb64 kg |
| 140 lb 63.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:62 lb28.1 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:86 lb39 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:117 lb53.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:148 lb67.1 kg |
| 150 lb 68 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:65 lb29.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:90 lb40.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:122 lb55.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:155 lb70.3 kg |
| 160 lb 72.6 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:68 lb30.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:94 lb42.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:128 lb58.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:161 lb73 kg |
| 170 lb 77.1 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:71 lb32.2 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:97 lb44 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:133 lb60.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:168 lb76.2 kg |
| 180 lb 81.6 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:73 lb33.1 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:101 lb45.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:138 lb62.6 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:175 lb79.4 kg |
| 190 lb 86.2 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:76 lb34.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:105 lb47.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:143 lb64.9 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:181 lb82.1 kg |
| 200 lb 90.7 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:79 lb35.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:109 lb49.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:148 lb67.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:187 lb84.8 kg |
| 210 lb 95.3 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:81 lb36.7 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:112 lb50.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:153 lb69.4 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:193 lb87.5 kg |
| 220 lb 99.8 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:84 lb38.1 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:116 lb52.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:158 lb71.7 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:200 lb90.7 kg |
| 230 lb 104.3 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:86 lb39 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:119 lb54 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:162 lb73.5 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:206 lb93.4 kg |
| 240 lb 108.9 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:89 lb40.4 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:123 lb55.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:167 lb75.7 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:212 lb96.2 kg |
| 250 lb 113.4 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:91 lb41.3 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:126 lb57.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:172 lb78 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:217 lb98.4 kg |
| 260 lb 117.9 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:94 lb42.6 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:129 lb58.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:176 lb79.8 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:223 lb101.2 kg |
| 270 lb 122.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:96 lb43.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:133 lb60.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:181 lb82.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:229 lb103.9 kg |
| 280 lb 127 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:98 lb44.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:136 lb61.7 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:185 lb83.9 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:234 lb106.1 kg |
| 290 lb 131.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:101 lb45.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:139 lb63 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:190 lb86.2 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:240 lb108.9 kg |
| 300 lb 136.1 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Seated Cable Row:103 lb46.7 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Seated Cable Row:142 lb64.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:194 lb88 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Seated Cable Row:245 lb111.1 kg |
Women’s Inverted Row vs Seated Cable Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:40 lb18.1 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:57 lb25.9 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:75 lb34 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:92 lb41.7 kg |
| 110 lb 49.9 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:43 lb19.5 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:61 lb27.7 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:80 lb36.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:98 lb44.5 kg |
| 120 lb 54.4 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:46 lb20.9 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:65 lb29.5 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:84 lb38.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:103 lb46.7 kg |
| 130 lb 59 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:48 lb21.8 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:68 lb30.8 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:89 lb40.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:109 lb49.4 kg |
| 140 lb 63.5 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:51 lb23.1 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:72 lb32.7 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:94 lb42.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:115 lb52.2 kg |
| 150 lb 68 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:53 lb24 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:75 lb34 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:98 lb44.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:120 lb54.4 kg |
| 160 lb 72.6 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:55 lb24.9 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:78 lb35.4 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:102 lb46.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:125 lb56.7 kg |
| 170 lb 77.1 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:58 lb26.3 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:82 lb37.2 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:107 lb48.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:130 lb59 kg |
| 180 lb 81.6 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:60 lb27.2 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:85 lb38.6 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:111 lb50.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:136 lb61.7 kg |
| 190 lb 86.2 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:62 lb28.1 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:88 lb39.9 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:115 lb52.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:140 lb63.5 kg |
| 200 lb 90.7 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:64 lb29 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:91 lb41.3 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:119 lb54 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:145 lb65.8 kg |
| 210 lb 95.3 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:66 lb29.9 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:94 lb42.6 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:123 lb55.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:150 lb68 kg |
| 220 lb 99.8 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:68 lb30.8 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:97 lb44 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:127 lb57.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:155 lb70.3 kg |
| 230 lb 104.3 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:70 lb31.8 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:100 lb45.4 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:130 lb59 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:160 lb72.6 kg |
| 240 lb 108.9 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Seated Cable Row:73 lb33.1 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Seated Cable Row:103 lb46.7 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Seated Cable Row:134 lb60.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Seated Cable Row:164 lb74.4 kg |
How Your Inverted Row vs Seated Cable Row Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Seated Cable Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Inverted Row result
The canonical thresholds vary by sex and age range; repetition results remain separate from estimated cable-stack weight. The calculator uses strict bodyweight repetitions in one continuous set at one unchanged body angle and does not convert the repetitions into an estimated weight.
3. Rate the Seated Cable Row result
The standards use the sex-specific targets from the individual Seated Cable Row tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the inverted row | Rate strict continuous inverted-row repetitions without converting them into weight. Measurement: Strict inverted-row reps. |
| Rate the seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Inverted Row and Seated Cable Row Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Inverted Row and Seated Cable Row Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Inverted Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict inverted row and a strict seated cable row. Keep the inverted-row body angle fixed and use a strict seated cable row on the same station. Do not substitute bent-knee or elevated-torso rows, weighted inverted rows, barbell or dumbbell rows, torso-swing cable rows, partial reps, assistance, or a different pulley setup.
Count one continuous strict set at one body angle
Keep a straight body from shoulders through ankles with heels down and torso relatively horizontal. Move from full elbow extension to clear chest-to-bar or chest-to-rings height and lower under control. Do not add weight or count bent-knee, elevated-torso, foot-assisted, kipped, hip-thrusted, bounced, partial, or changed-angle repetitions.
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 strict inverted-row result and one recent seated cable-row set
Enter the number of strict inverted rows completed in one continuous set. For the seated cable row, enter selected stack weight and a whole number from 1 to 12 repetitions. The calculator ranks each result against its own canonical standards and never converts reps into weight.
Related Tools
- Inverted Row Strength Standards — View the individual Inverted Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- T-Bar 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.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.