Low Row vs Standing Cable Row Strength Standards
Compare your low row and standing 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.
Use each exercise's canonical input: Effective total station resistance for Low Row and Weight used for Standing Cable Row. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and the selected cable resistance for the standing row setup. 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 Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low row and standing 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 standing 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 / Standing 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 Standing Cable Row Standards
How to read the table: The first number is Low Row; the second is Standing 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 / 62 lb 26.8 / 28.1 kg | 84 / 92 lb 38.1 / 41.7 kg | 115 / 126 lb 52.2 / 57.2 kg | 146 / 162 lb 66.2 / 73.5 kg |
| 130 lb 59 kg | 62 / 65 lb 28.1 / 29.5 kg | 89 / 97 lb 40.4 / 44 kg | 121 / 133 lb 54.9 / 60.3 kg | 154 / 171 lb 69.9 / 77.6 kg |
| 140 lb 63.5 kg | 65 / 69 lb 29.5 / 31.3 kg | 93 / 102 lb 42.2 / 46.3 kg | 127 / 140 lb 57.6 / 63.5 kg | 162 / 179 lb 73.5 / 81.2 kg |
| 150 lb 68 kg | 68 / 72 lb 30.8 / 32.7 kg | 97 / 107 lb 44 / 48.5 kg | 133 / 146 lb 60.3 / 66.2 kg | 169 / 188 lb 76.7 / 85.3 kg |
| 160 lb 72.6 kg | 71 / 75 lb 32.2 / 34 kg | 102 / 111 lb 46.3 / 50.3 kg | 139 / 152 lb 63 / 68.9 kg | 177 / 196 lb 80.3 / 88.9 kg |
| 170 lb 77.1 kg | 74 / 78 lb 33.6 / 35.4 kg | 106 / 116 lb 48.1 / 52.6 kg | 145 / 159 lb 65.8 / 72.1 kg | 184 / 204 lb 83.5 / 92.5 kg |
| 180 lb 81.6 kg | 77 / 81 lb 34.9 / 36.7 kg | 110 / 121 lb 49.9 / 54.9 kg | 150 / 165 lb 68 / 74.8 kg | 191 / 212 lb 86.6 / 96.2 kg |
| 190 lb 86.2 kg | 80 / 84 lb 36.3 / 38.1 kg | 114 / 125 lb 51.7 / 56.7 kg | 156 / 171 lb 70.8 / 77.6 kg | 198 / 220 lb 89.8 / 99.8 kg |
| 200 lb 90.7 kg | 83 / 87 lb 37.6 / 39.5 kg | 118 / 129 lb 53.5 / 58.5 kg | 161 / 177 lb 73 / 80.3 kg | 205 / 228 lb 93 / 103.4 kg |
| 210 lb 95.3 kg | 86 / 90 lb 39 / 40.8 kg | 122 / 134 lb 55.3 / 60.8 kg | 167 / 183 lb 75.7 / 83 kg | 212 / 235 lb 96.2 / 106.6 kg |
| 220 lb 99.8 kg | 88 / 93 lb 39.9 / 42.2 kg | 126 / 138 lb 57.2 / 62.6 kg | 172 / 189 lb 78 / 85.7 kg | 218 / 243 lb 98.9 / 110.2 kg |
| 230 lb 104.3 kg | 91 / 95 lb 41.3 / 43.1 kg | 129 / 142 lb 58.5 / 64.4 kg | 177 / 194 lb 80.3 / 88 kg | 225 / 250 lb 102.1 / 113.4 kg |
| 240 lb 108.9 kg | 93 / 98 lb 42.2 / 44.5 kg | 133 / 146 lb 60.3 / 66.2 kg | 182 / 200 lb 82.6 / 90.7 kg | 231 / 257 lb 104.8 / 116.6 kg |
| 250 lb 113.4 kg | 96 / 101 lb 43.5 / 45.8 kg | 137 / 150 lb 62.1 / 68 kg | 187 / 205 lb 84.8 / 93 kg | 238 / 264 lb 108 / 119.7 kg |
| 260 lb 117.9 kg | 99 / 104 lb 44.9 / 47.2 kg | 141 / 154 lb 64 / 69.9 kg | 192 / 211 lb 87.1 / 95.7 kg | 244 / 271 lb 110.7 / 122.9 kg |
| 270 lb 122.5 kg | 101 / 106 lb 45.8 / 48.1 kg | 144 / 158 lb 65.3 / 71.7 kg | 197 / 216 lb 89.4 / 98 kg | 250 / 278 lb 113.4 / 126.1 kg |
| 280 lb 127 kg | 104 / 109 lb 47.2 / 49.4 kg | 148 / 162 lb 67.1 / 73.5 kg | 202 / 221 lb 91.6 / 100.2 kg | 256 / 285 lb 116.1 / 129.3 kg |
| 290 lb 131.5 kg | 106 / 111 lb 48.1 / 50.3 kg | 151 / 166 lb 68.5 / 75.3 kg | 207 / 227 lb 93.9 / 103 kg | 262 / 292 lb 118.8 / 132.4 kg |
| 300 lb 136.1 kg | 108 / 114 lb 49 / 51.7 kg | 155 / 169 lb 70.3 / 76.7 kg | 212 / 232 lb 96.2 / 105.2 kg | 268 / 298 lb 121.6 / 135.2 kg |
Women’s Low Row vs Standing Cable Row Standards
How to read the table: The first number is Low Row; the second is Standing 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 / 34 lb 17.7 / 15.4 kg | 57 / 53 lb 25.9 / 24 kg | 79 / 76 lb 35.8 / 34.5 kg | 101 / 98 lb 45.8 / 44.5 kg |
| 110 lb 49.9 kg | 41 / 37 lb 18.6 / 16.8 kg | 61 / 56 lb 27.7 / 25.4 kg | 84 / 81 lb 38.1 / 36.7 kg | 107 / 105 lb 48.5 / 47.6 kg |
| 120 lb 54.4 kg | 44 / 39 lb 20 / 17.7 kg | 65 / 59 lb 29.5 / 26.8 kg | 89 / 85 lb 40.4 / 38.6 kg | 114 / 111 lb 51.7 / 50.3 kg |
| 130 lb 59 kg | 46 / 41 lb 20.9 / 18.6 kg | 68 / 63 lb 30.8 / 28.6 kg | 94 / 90 lb 42.6 / 40.8 kg | 120 / 117 lb 54.4 / 53.1 kg |
| 140 lb 63.5 kg | 49 / 43 lb 22.2 / 19.5 kg | 72 / 66 lb 32.7 / 29.9 kg | 98 / 95 lb 44.5 / 43.1 kg | 126 / 123 lb 57.2 / 55.8 kg |
| 150 lb 68 kg | 51 / 45 lb 23.1 / 20.4 kg | 75 / 69 lb 34 / 31.3 kg | 103 / 99 lb 46.7 / 44.9 kg | 132 / 129 lb 59.9 / 58.5 kg |
| 160 lb 72.6 kg | 53 / 47 lb 24 / 21.3 kg | 78 / 72 lb 35.4 / 32.7 kg | 108 / 103 lb 49 / 46.7 kg | 138 / 135 lb 62.6 / 61.2 kg |
| 170 lb 77.1 kg | 55 / 49 lb 24.9 / 22.2 kg | 82 / 75 lb 37.2 / 34 kg | 112 / 108 lb 50.8 / 49 kg | 143 / 140 lb 64.9 / 63.5 kg |
| 180 lb 81.6 kg | 58 / 51 lb 26.3 / 23.1 kg | 85 / 78 lb 38.6 / 35.4 kg | 116 / 112 lb 52.6 / 50.8 kg | 149 / 146 lb 67.6 / 66.2 kg |
| 190 lb 86.2 kg | 60 / 53 lb 27.2 / 24 kg | 88 / 81 lb 39.9 / 36.7 kg | 121 / 116 lb 54.9 / 52.6 kg | 155 / 151 lb 70.3 / 68.5 kg |
| 200 lb 90.7 kg | 62 / 55 lb 28.1 / 24.9 kg | 91 / 84 lb 41.3 / 38.1 kg | 125 / 120 lb 56.7 / 54.4 kg | 160 / 156 lb 72.6 / 70.8 kg |
| 210 lb 95.3 kg | 64 / 56 lb 29 / 25.4 kg | 94 / 86 lb 42.6 / 39 kg | 129 / 124 lb 58.5 / 56.2 kg | 165 / 161 lb 74.8 / 73 kg |
| 220 lb 99.8 kg | 66 / 58 lb 29.9 / 26.3 kg | 97 / 89 lb 44 / 40.4 kg | 133 / 128 lb 60.3 / 58.1 kg | 170 / 167 lb 77.1 / 75.7 kg |
| 230 lb 104.3 kg | 68 / 60 lb 30.8 / 27.2 kg | 100 / 92 lb 45.4 / 41.7 kg | 137 / 132 lb 62.1 / 59.9 kg | 176 / 172 lb 79.8 / 78 kg |
| 240 lb 108.9 kg | 70 / 62 lb 31.8 / 28.1 kg | 103 / 94 lb 46.7 / 42.6 kg | 141 / 135 lb 64 / 61.2 kg | 181 / 176 lb 82.1 / 79.8 kg |
How Your Low Row vs Standing 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 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 standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing 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 larger 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. |
| Rate the standing cable row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Standing 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 standing 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 standing cable row standards are within 3 lb at 120 lb and 130 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.3 → 13.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the low row standard. A plus sign means the standing 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 +1.3 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +9 lb +4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +20 lb +9 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +11 lb +5 kg | +15 lb +6.8 kg | +21 lb +9.6 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +11 lb +5 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 200 lb 90.7 kg | +4 lb +1.9 kg | +11 lb +5 kg | +16 lb +7.3 kg | +23 lb +10.4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +12 lb +5.5 kg | +16 lb +7.3 kg | +23 lb +10.4 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +25 lb +11.3 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +25 lb +11.3 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +26 lb +11.8 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +26 lb +11.7 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +27 lb +12.2 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +28 lb +12.7 kg |
| 280 lb 127 kg | +5 lb +2.2 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +29 lb +13.2 kg |
| 290 lb 131.5 kg | +5 lb +2.2 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +30 lb +13.6 kg |
| 300 lb 136.1 kg | +6 lb +2.7 kg | +14 lb +6.4 kg | +20 lb +9 kg | +30 lb +13.6 kg |
How Women’s Low Row and Standing Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.3 → 2.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the low row standard. A plus sign means the standing 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 | −5 lb −2.3 kg | −4 lb −1.9 kg | −3 lb −1.3 kg | −3 lb −1.3 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −4 lb −1.8 kg | −3 lb −1.3 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −6 lb −2.8 kg | −3 lb −1.4 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −5 lb −2.3 kg | −3 lb −1.4 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −5 lb −2.2 kg | −3 lb −1.4 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −8 lb −3.7 kg | −5 lb −2.2 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −8 lb −3.7 kg | −9 lb −4.1 kg | −6 lb −2.8 kg | −5 lb −2.3 kg |
Low Row and Standing Cable Row Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict standing cable row test. Use strict canonical Low Row and Standing Cable Row 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.
Use the canonical Standing Cable Row setup and load convention
the selected cable resistance for the standing row setup valid Standing Cable Row reps row the attachment to the approved trunk finish while the feet, trunk angle, brace, and cable path stay fixed Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Low Row result and one recent Standing Cable Row result
Use each exercise’s canonical input: Effective total station resistance for Low Row and Weight used for Standing Cable Row.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing 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.
- 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.