Low Row vs Cable Face Pull Strength Standards
Compare your low row and cable face pull 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and a bilateral rope face pull from a stable stance with the rope drawn toward the face, elbows out, hands separating, and controlled return. 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.
Low Row vs Cable Face Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low 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 low 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 Low 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 Low Row vs Cable Face Pull Standards
How to read the table: The first number is Low 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 | 59 / 17 lb 26.8 / 7.7 kg | 84 / 28 lb 38.1 / 12.7 kg | 115 / 43 lb 52.2 / 19.5 kg | 146 / 62 lb 66.2 / 28.1 kg |
| 130 lb 59 kg | 62 / 18 lb 28.1 / 8.2 kg | 89 / 30 lb 40.4 / 13.6 kg | 121 / 46 lb 54.9 / 20.9 kg | 154 / 65 lb 69.9 / 29.5 kg |
| 140 lb 63.5 kg | 65 / 19 lb 29.5 / 8.6 kg | 93 / 31 lb 42.2 / 14.1 kg | 127 / 48 lb 57.6 / 21.8 kg | 162 / 69 lb 73.5 / 31.3 kg |
| 150 lb 68 kg | 68 / 20 lb 30.8 / 9.1 kg | 97 / 32 lb 44 / 14.5 kg | 133 / 50 lb 60.3 / 22.7 kg | 169 / 72 lb 76.7 / 32.7 kg |
| 160 lb 72.6 kg | 71 / 21 lb 32.2 / 9.5 kg | 102 / 34 lb 46.3 / 15.4 kg | 139 / 53 lb 63 / 24 kg | 177 / 75 lb 80.3 / 34 kg |
| 170 lb 77.1 kg | 74 / 21 lb 33.6 / 9.5 kg | 106 / 35 lb 48.1 / 15.9 kg | 145 / 55 lb 65.8 / 24.9 kg | 184 / 78 lb 83.5 / 35.4 kg |
| 180 lb 81.6 kg | 77 / 22 lb 34.9 / 10 kg | 110 / 37 lb 49.9 / 16.8 kg | 150 / 57 lb 68 / 25.9 kg | 191 / 81 lb 86.6 / 36.7 kg |
| 190 lb 86.2 kg | 80 / 23 lb 36.3 / 10.4 kg | 114 / 38 lb 51.7 / 17.2 kg | 156 / 59 lb 70.8 / 26.8 kg | 198 / 84 lb 89.8 / 38.1 kg |
| 200 lb 90.7 kg | 83 / 24 lb 37.6 / 10.9 kg | 118 / 39 lb 53.5 / 17.7 kg | 161 / 61 lb 73 / 27.7 kg | 205 / 87 lb 93 / 39.5 kg |
| 210 lb 95.3 kg | 86 / 25 lb 39 / 11.3 kg | 122 / 41 lb 55.3 / 18.6 kg | 167 / 63 lb 75.7 / 28.6 kg | 212 / 90 lb 96.2 / 40.8 kg |
| 220 lb 99.8 kg | 88 / 25 lb 39.9 / 11.3 kg | 126 / 42 lb 57.2 / 19.1 kg | 172 / 65 lb 78 / 29.5 kg | 218 / 93 lb 98.9 / 42.2 kg |
| 230 lb 104.3 kg | 91 / 26 lb 41.3 / 11.8 kg | 129 / 43 lb 58.5 / 19.5 kg | 177 / 67 lb 80.3 / 30.4 kg | 225 / 95 lb 102.1 / 43.1 kg |
| 240 lb 108.9 kg | 93 / 27 lb 42.2 / 12.2 kg | 133 / 44 lb 60.3 / 20 kg | 182 / 69 lb 82.6 / 31.3 kg | 231 / 98 lb 104.8 / 44.5 kg |
| 250 lb 113.4 kg | 96 / 28 lb 43.5 / 12.7 kg | 137 / 46 lb 62.1 / 20.9 kg | 187 / 71 lb 84.8 / 32.2 kg | 238 / 101 lb 108 / 45.8 kg |
| 260 lb 117.9 kg | 99 / 28 lb 44.9 / 12.7 kg | 141 / 47 lb 64 / 21.3 kg | 192 / 73 lb 87.1 / 33.1 kg | 244 / 104 lb 110.7 / 47.2 kg |
| 270 lb 122.5 kg | 101 / 29 lb 45.8 / 13.2 kg | 144 / 48 lb 65.3 / 21.8 kg | 197 / 75 lb 89.4 / 34 kg | 250 / 106 lb 113.4 / 48.1 kg |
| 280 lb 127 kg | 104 / 30 lb 47.2 / 13.6 kg | 148 / 49 lb 67.1 / 22.2 kg | 202 / 76 lb 91.6 / 34.5 kg | 256 / 109 lb 116.1 / 49.4 kg |
| 290 lb 131.5 kg | 106 / 30 lb 48.1 / 13.6 kg | 151 / 50 lb 68.5 / 22.7 kg | 207 / 78 lb 93.9 / 35.4 kg | 262 / 111 lb 118.8 / 50.3 kg |
| 300 lb 136.1 kg | 108 / 31 lb 49 / 14.1 kg | 155 / 52 lb 70.3 / 23.6 kg | 212 / 80 lb 96.2 / 36.3 kg | 268 / 114 lb 121.6 / 51.7 kg |
Women’s Low Row vs Cable Face Pull Standards
How to read the table: The first number is Low 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 | 39 / 8 lb 17.7 / 3.6 kg | 57 / 14 lb 25.9 / 6.4 kg | 79 / 23 lb 35.8 / 10.4 kg | 101 / 34 lb 45.8 / 15.4 kg |
| 110 lb 49.9 kg | 41 / 9 lb 18.6 / 4.1 kg | 61 / 15 lb 27.7 / 6.8 kg | 84 / 24 lb 38.1 / 10.9 kg | 107 / 36 lb 48.5 / 16.3 kg |
| 120 lb 54.4 kg | 44 / 9 lb 20 / 4.1 kg | 65 / 16 lb 29.5 / 7.3 kg | 89 / 26 lb 40.4 / 11.8 kg | 114 / 38 lb 51.7 / 17.2 kg |
| 130 lb 59 kg | 46 / 10 lb 20.9 / 4.5 kg | 68 / 16 lb 30.8 / 7.3 kg | 94 / 27 lb 42.6 / 12.2 kg | 120 / 40 lb 54.4 / 18.1 kg |
| 140 lb 63.5 kg | 49 / 11 lb 22.2 / 5 kg | 72 / 17 lb 32.7 / 7.7 kg | 98 / 29 lb 44.5 / 13.2 kg | 126 / 42 lb 57.2 / 19.1 kg |
| 150 lb 68 kg | 51 / 11 lb 23.1 / 5 kg | 75 / 18 lb 34 / 8.2 kg | 103 / 30 lb 46.7 / 13.6 kg | 132 / 44 lb 59.9 / 20 kg |
| 160 lb 72.6 kg | 53 / 11 lb 24 / 5 kg | 78 / 19 lb 35.4 / 8.6 kg | 108 / 31 lb 49 / 14.1 kg | 138 / 46 lb 62.6 / 20.9 kg |
| 170 lb 77.1 kg | 55 / 12 lb 24.9 / 5.4 kg | 82 / 20 lb 37.2 / 9.1 kg | 112 / 33 lb 50.8 / 15 kg | 143 / 48 lb 64.9 / 21.8 kg |
| 180 lb 81.6 kg | 58 / 12 lb 26.3 / 5.4 kg | 85 / 20 lb 38.6 / 9.1 kg | 116 / 34 lb 52.6 / 15.4 kg | 149 / 50 lb 67.6 / 22.7 kg |
| 190 lb 86.2 kg | 60 / 13 lb 27.2 / 5.9 kg | 88 / 21 lb 39.9 / 9.5 kg | 121 / 35 lb 54.9 / 15.9 kg | 155 / 52 lb 70.3 / 23.6 kg |
| 200 lb 90.7 kg | 62 / 13 lb 28.1 / 5.9 kg | 91 / 22 lb 41.3 / 10 kg | 125 / 36 lb 56.7 / 16.3 kg | 160 / 53 lb 72.6 / 24 kg |
| 210 lb 95.3 kg | 64 / 14 lb 29 / 6.4 kg | 94 / 23 lb 42.6 / 10.4 kg | 129 / 38 lb 58.5 / 17.2 kg | 165 / 55 lb 74.8 / 24.9 kg |
| 220 lb 99.8 kg | 66 / 14 lb 29.9 / 6.4 kg | 97 / 23 lb 44 / 10.4 kg | 133 / 39 lb 60.3 / 17.7 kg | 170 / 57 lb 77.1 / 25.9 kg |
| 230 lb 104.3 kg | 68 / 15 lb 30.8 / 6.8 kg | 100 / 24 lb 45.4 / 10.9 kg | 137 / 40 lb 62.1 / 18.1 kg | 176 / 59 lb 79.8 / 26.8 kg |
| 240 lb 108.9 kg | 70 / 15 lb 31.8 / 6.8 kg | 103 / 25 lb 46.7 / 11.3 kg | 141 / 41 lb 64 / 18.6 kg | 181 / 60 lb 82.1 / 27.2 kg |
How Your Low 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 low row strength level
The standards use the sex-specific effective-resistance thresholds from the individual Low 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 larger lifters are expected to row more 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 low row | Adjust low row 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 Low 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 low 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.
38.1 → 69.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the low row standard. A plus sign means the cable face pull standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −56 lb −25.4 kg | −72 lb −32.7 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −59 lb −26.8 kg | −75 lb −34 kg | −89 lb −40.4 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −62 lb −28.1 kg | −79 lb −35.8 kg | −93 lb −42.2 kg |
| 150 lb 68 kg | −48 lb −21.7 kg | −65 lb −29.5 kg | −83 lb −37.6 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −50 lb −22.7 kg | −68 lb −30.9 kg | −86 lb −39 kg | −102 lb −46.3 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −71 lb −32.2 kg | −90 lb −40.9 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −73 lb −33.1 kg | −93 lb −42.1 kg | −110 lb −49.9 kg |
| 190 lb 86.2 kg | −57 lb −25.9 kg | −76 lb −34.5 kg | −97 lb −44 kg | −114 lb −51.7 kg |
| 200 lb 90.7 kg | −59 lb −26.7 kg | −79 lb −35.8 kg | −100 lb −45.3 kg | −118 lb −53.5 kg |
| 210 lb 95.3 kg | −61 lb −27.7 kg | −81 lb −36.7 kg | −104 lb −47.1 kg | −122 lb −55.4 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −84 lb −38.1 kg | −107 lb −48.5 kg | −125 lb −56.7 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −86 lb −39 kg | −110 lb −49.9 kg | −130 lb −59 kg |
| 240 lb 108.9 kg | −66 lb −30 kg | −89 lb −40.3 kg | −113 lb −51.3 kg | −133 lb −60.3 kg |
| 250 lb 113.4 kg | −68 lb −30.8 kg | −91 lb −41.2 kg | −116 lb −52.6 kg | −137 lb −62.2 kg |
| 260 lb 117.9 kg | −71 lb −32.2 kg | −94 lb −42.7 kg | −119 lb −54 kg | −140 lb −63.5 kg |
| 270 lb 122.5 kg | −72 lb −32.6 kg | −96 lb −43.5 kg | −122 lb −55.4 kg | −144 lb −65.3 kg |
| 280 lb 127 kg | −74 lb −33.6 kg | −99 lb −44.9 kg | −126 lb −57.1 kg | −147 lb −66.7 kg |
| 290 lb 131.5 kg | −76 lb −34.5 kg | −101 lb −45.8 kg | −129 lb −58.5 kg | −151 lb −68.5 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −103 lb −46.7 kg | −132 lb −59.9 kg | −154 lb −69.9 kg |
How Women’s Low 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.
30.4 → 54.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the low row standard. A plus sign means the cable face pull standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −56 lb −25.4 kg | −67 lb −30.4 kg |
| 110 lb 49.9 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −71 lb −32.2 kg |
| 120 lb 54.4 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −76 lb −34.5 kg |
| 130 lb 59 kg | −36 lb −16.4 kg | −52 lb −23.5 kg | −67 lb −30.4 kg | −80 lb −36.3 kg |
| 140 lb 63.5 kg | −38 lb −17.2 kg | −55 lb −25 kg | −69 lb −31.3 kg | −84 lb −38.1 kg |
| 150 lb 68 kg | −40 lb −18.1 kg | −57 lb −25.8 kg | −73 lb −33.1 kg | −88 lb −39.9 kg |
| 160 lb 72.6 kg | −42 lb −19 kg | −59 lb −26.8 kg | −77 lb −34.9 kg | −92 lb −41.7 kg |
| 170 lb 77.1 kg | −43 lb −19.5 kg | −62 lb −28.1 kg | −79 lb −35.8 kg | −95 lb −43.1 kg |
| 180 lb 81.6 kg | −46 lb −20.9 kg | −65 lb −29.5 kg | −82 lb −37.2 kg | −99 lb −44.9 kg |
| 190 lb 86.2 kg | −47 lb −21.3 kg | −67 lb −30.4 kg | −86 lb −39 kg | −103 lb −46.7 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −69 lb −31.3 kg | −89 lb −40.4 kg | −107 lb −48.6 kg |
| 210 lb 95.3 kg | −50 lb −22.6 kg | −71 lb −32.2 kg | −91 lb −41.3 kg | −110 lb −49.9 kg |
| 220 lb 99.8 kg | −52 lb −23.5 kg | −74 lb −33.6 kg | −94 lb −42.6 kg | −113 lb −51.2 kg |
| 230 lb 104.3 kg | −53 lb −24 kg | −76 lb −34.5 kg | −97 lb −44 kg | −117 lb −53 kg |
| 240 lb 108.9 kg | −55 lb −25 kg | −78 lb −35.4 kg | −100 lb −45.4 kg | −121 lb −54.9 kg |
Low Row and Cable Face Pull Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict bilateral rope face pull. Use strict canonical Low Row and Cable Face Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use effective total low-row station resistance
Enter the station’s effective total two-hand resistance. Pull from controlled reach to the same waist, lower-rib, or lower-abdomen finish with stable body position and return under control. Do not enter per-arm force, seated cable or high rows, lat pulldowns, layback, pad bounce, leg drive, partial reps, or 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 Low Row result and one recent Cable Face Pull result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.