Low Row vs Seated Cable Row Strength Standards
Compare your low 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.
For Low Row, enter effective total station resistance; for a plate-loaded bilateral low row this means total active resistance, not one side. For Seated Cable Row, enter selected stack weight. Use a strict two-hand low row from controlled arm extension to a repeatable lower-torso finish with stable body position; 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.
Low Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low 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 low 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 Low 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 Low Row vs Seated Cable Row Standards
How to read the table: The first number is Low 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 | 59 / 56 lb 26.8 / 25.4 kg | 84 / 77 lb 38.1 / 34.9 kg | 115 / 105 lb 52.2 / 47.6 kg | 146 / 133 lb 66.2 / 60.3 kg |
| 130 lb 59 kg | 62 / 59 lb 28.1 / 26.8 kg | 89 / 82 lb 40.4 / 37.2 kg | 121 / 111 lb 54.9 / 50.3 kg | 154 / 141 lb 69.9 / 64 kg |
| 140 lb 63.5 kg | 65 / 62 lb 29.5 / 28.1 kg | 93 / 86 lb 42.2 / 39 kg | 127 / 117 lb 57.6 / 53.1 kg | 162 / 148 lb 73.5 / 67.1 kg |
| 150 lb 68 kg | 68 / 65 lb 30.8 / 29.5 kg | 97 / 90 lb 44 / 40.8 kg | 133 / 122 lb 60.3 / 55.3 kg | 169 / 155 lb 76.7 / 70.3 kg |
| 160 lb 72.6 kg | 71 / 68 lb 32.2 / 30.8 kg | 102 / 94 lb 46.3 / 42.6 kg | 139 / 128 lb 63 / 58.1 kg | 177 / 161 lb 80.3 / 73 kg |
| 170 lb 77.1 kg | 74 / 71 lb 33.6 / 32.2 kg | 106 / 97 lb 48.1 / 44 kg | 145 / 133 lb 65.8 / 60.3 kg | 184 / 168 lb 83.5 / 76.2 kg |
| 180 lb 81.6 kg | 77 / 73 lb 34.9 / 33.1 kg | 110 / 101 lb 49.9 / 45.8 kg | 150 / 138 lb 68 / 62.6 kg | 191 / 175 lb 86.6 / 79.4 kg |
| 190 lb 86.2 kg | 80 / 76 lb 36.3 / 34.5 kg | 114 / 105 lb 51.7 / 47.6 kg | 156 / 143 lb 70.8 / 64.9 kg | 198 / 181 lb 89.8 / 82.1 kg |
| 200 lb 90.7 kg | 83 / 79 lb 37.6 / 35.8 kg | 118 / 109 lb 53.5 / 49.4 kg | 161 / 148 lb 73 / 67.1 kg | 205 / 187 lb 93 / 84.8 kg |
| 210 lb 95.3 kg | 86 / 81 lb 39 / 36.7 kg | 122 / 112 lb 55.3 / 50.8 kg | 167 / 153 lb 75.7 / 69.4 kg | 212 / 193 lb 96.2 / 87.5 kg |
| 220 lb 99.8 kg | 88 / 84 lb 39.9 / 38.1 kg | 126 / 116 lb 57.2 / 52.6 kg | 172 / 158 lb 78 / 71.7 kg | 218 / 200 lb 98.9 / 90.7 kg |
| 230 lb 104.3 kg | 91 / 86 lb 41.3 / 39 kg | 129 / 119 lb 58.5 / 54 kg | 177 / 162 lb 80.3 / 73.5 kg | 225 / 206 lb 102.1 / 93.4 kg |
| 240 lb 108.9 kg | 93 / 89 lb 42.2 / 40.4 kg | 133 / 123 lb 60.3 / 55.8 kg | 182 / 167 lb 82.6 / 75.7 kg | 231 / 212 lb 104.8 / 96.2 kg |
| 250 lb 113.4 kg | 96 / 91 lb 43.5 / 41.3 kg | 137 / 126 lb 62.1 / 57.2 kg | 187 / 172 lb 84.8 / 78 kg | 238 / 217 lb 108 / 98.4 kg |
| 260 lb 117.9 kg | 99 / 94 lb 44.9 / 42.6 kg | 141 / 129 lb 64 / 58.5 kg | 192 / 176 lb 87.1 / 79.8 kg | 244 / 223 lb 110.7 / 101.2 kg |
| 270 lb 122.5 kg | 101 / 96 lb 45.8 / 43.5 kg | 144 / 133 lb 65.3 / 60.3 kg | 197 / 181 lb 89.4 / 82.1 kg | 250 / 229 lb 113.4 / 103.9 kg |
| 280 lb 127 kg | 104 / 98 lb 47.2 / 44.5 kg | 148 / 136 lb 67.1 / 61.7 kg | 202 / 185 lb 91.6 / 83.9 kg | 256 / 234 lb 116.1 / 106.1 kg |
| 290 lb 131.5 kg | 106 / 101 lb 48.1 / 45.8 kg | 151 / 139 lb 68.5 / 63 kg | 207 / 190 lb 93.9 / 86.2 kg | 262 / 240 lb 118.8 / 108.9 kg |
| 300 lb 136.1 kg | 108 / 103 lb 49 / 46.7 kg | 155 / 142 lb 70.3 / 64.4 kg | 212 / 194 lb 96.2 / 88 kg | 268 / 245 lb 121.6 / 111.1 kg |
Women’s Low Row vs Seated Cable Row Standards
How to read the table: The first number is Low 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 | 39 / 40 lb 17.7 / 18.1 kg | 57 / 57 lb 25.9 / 25.9 kg | 79 / 75 lb 35.8 / 34 kg | 101 / 92 lb 45.8 / 41.7 kg |
| 110 lb 49.9 kg | 41 / 43 lb 18.6 / 19.5 kg | 61 / 61 lb 27.7 / 27.7 kg | 84 / 80 lb 38.1 / 36.3 kg | 107 / 98 lb 48.5 / 44.5 kg |
| 120 lb 54.4 kg | 44 / 46 lb 20 / 20.9 kg | 65 / 65 lb 29.5 / 29.5 kg | 89 / 84 lb 40.4 / 38.1 kg | 114 / 103 lb 51.7 / 46.7 kg |
| 130 lb 59 kg | 46 / 48 lb 20.9 / 21.8 kg | 68 / 68 lb 30.8 / 30.8 kg | 94 / 89 lb 42.6 / 40.4 kg | 120 / 109 lb 54.4 / 49.4 kg |
| 140 lb 63.5 kg | 49 / 51 lb 22.2 / 23.1 kg | 72 / 72 lb 32.7 / 32.7 kg | 98 / 94 lb 44.5 / 42.6 kg | 126 / 115 lb 57.2 / 52.2 kg |
| 150 lb 68 kg | 51 / 53 lb 23.1 / 24 kg | 75 / 75 lb 34 / 34 kg | 103 / 98 lb 46.7 / 44.5 kg | 132 / 120 lb 59.9 / 54.4 kg |
| 160 lb 72.6 kg | 53 / 55 lb 24 / 24.9 kg | 78 / 78 lb 35.4 / 35.4 kg | 108 / 102 lb 49 / 46.3 kg | 138 / 125 lb 62.6 / 56.7 kg |
| 170 lb 77.1 kg | 55 / 58 lb 24.9 / 26.3 kg | 82 / 82 lb 37.2 / 37.2 kg | 112 / 107 lb 50.8 / 48.5 kg | 143 / 130 lb 64.9 / 59 kg |
| 180 lb 81.6 kg | 58 / 60 lb 26.3 / 27.2 kg | 85 / 85 lb 38.6 / 38.6 kg | 116 / 111 lb 52.6 / 50.3 kg | 149 / 136 lb 67.6 / 61.7 kg |
| 190 lb 86.2 kg | 60 / 62 lb 27.2 / 28.1 kg | 88 / 88 lb 39.9 / 39.9 kg | 121 / 115 lb 54.9 / 52.2 kg | 155 / 140 lb 70.3 / 63.5 kg |
| 200 lb 90.7 kg | 62 / 64 lb 28.1 / 29 kg | 91 / 91 lb 41.3 / 41.3 kg | 125 / 119 lb 56.7 / 54 kg | 160 / 145 lb 72.6 / 65.8 kg |
| 210 lb 95.3 kg | 64 / 66 lb 29 / 29.9 kg | 94 / 94 lb 42.6 / 42.6 kg | 129 / 123 lb 58.5 / 55.8 kg | 165 / 150 lb 74.8 / 68 kg |
| 220 lb 99.8 kg | 66 / 68 lb 29.9 / 30.8 kg | 97 / 97 lb 44 / 44 kg | 133 / 127 lb 60.3 / 57.6 kg | 170 / 155 lb 77.1 / 70.3 kg |
| 230 lb 104.3 kg | 68 / 70 lb 30.8 / 31.8 kg | 100 / 100 lb 45.4 / 45.4 kg | 137 / 130 lb 62.1 / 59 kg | 176 / 160 lb 79.8 / 72.6 kg |
| 240 lb 108.9 kg | 70 / 73 lb 31.8 / 33.1 kg | 103 / 103 lb 46.7 / 46.7 kg | 141 / 134 lb 64 / 60.8 kg | 181 / 164 lb 82.1 / 74.4 kg |
How Your Low 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 low row strength level
The standards use the sex-specific strength levels 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 heavier lifters are expected to row 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 low row | Adjust low row targets to exact bodyweight with the two-thirds rule while preserving effective total station load. |
| 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 Low 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 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 low row and seated cable row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 10.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the low row standard. A plus sign means the seated cable row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −14 lb −6.4 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.4 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −8 lb −3.7 kg | −11 lb −4.9 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −16 lb −7.3 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −16 lb −7.2 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −19 lb −8.7 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −19 lb −8.7 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −15 lb −6.9 kg | −19 lb −8.6 kg |
| 250 lb 113.4 kg | −5 lb −2.2 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −21 lb −9.6 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −21 lb −9.5 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −11 lb −5 kg | −16 lb −7.3 kg | −21 lb −9.5 kg |
| 280 lb 127 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −22 lb −10 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −22 lb −9.9 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
How Women’s Low Row and Seated Cable Row Standards Differ
What the women’s data shows:
The low 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 at every displayed bodyweight.
4.1 → 7.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the low row standard. A plus sign means the seated cable row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.4 kg | 0 lb 0 kg | −4 lb −1.8 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | 0 lb 0 kg | −4 lb −1.8 kg | −9 lb −4 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | 0 lb 0 kg | −5 lb −2.3 kg | −11 lb −5 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | 0 lb 0 kg | −5 lb −2.2 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | 0 lb 0 kg | −4 lb −1.9 kg | −11 lb −5 kg |
| 150 lb 68 kg | +2 lb +0.9 kg | 0 lb 0 kg | −5 lb −2.2 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | +2 lb +0.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −13 lb −5.9 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | 0 lb 0 kg | −5 lb −2.3 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | +2 lb +0.9 kg | 0 lb 0 kg | −5 lb −2.3 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | +2 lb +0.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | +2 lb +0.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | +2 lb +0.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −15 lb −6.8 kg |
| 230 lb 104.3 kg | +2 lb +1 kg | 0 lb 0 kg | −7 lb −3.1 kg | −16 lb −7.2 kg |
| 240 lb 108.9 kg | +3 lb +1.3 kg | 0 lb 0 kg | −7 lb −3.2 kg | −17 lb −7.7 kg |
Low Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict low row and a strict seated cable row. Use a strict bilateral low-path station row and a strict seated cable row under each individual tool’s handle, support, range, and load rules. Do not substitute one-arm rows, high rows, pulldowns, free-weight rows, partial reps, recoil, or torso-assisted reps.
Use the station’s effective total load
Enter selected stack or displayed load for a cable station, or total active loaded resistance for a plate-loaded bilateral machine, not one side only. Pull both handles from controlled extension to a repeatable waist, lower-rib, or lower-abdomen finish with stable body position and a controlled return. Do not count torso rocking, excessive layback, hip or leg drive, pad bounce, recoil, partial reps, one-arm reps, or a high-row or pulldown path.
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 Low Row set and one recent Seated Cable Row set
For each row, enter its stated station load and a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed. Preserve each station’s exact handle, seat or support, path, start range, finish, and controlled return.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row 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.
- 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.