Machine Chest Supported Row vs Standing Cable Row Strength Standards
Compare your machine chest supported 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Machine Chest Supported Row 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.
Machine Chest Supported Row vs Standing Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine chest supported 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 machine chest supported 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 Machine Chest Supported 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 Machine Chest Supported Row vs Standing Cable Row Standards
How to read the table: The first number is Machine Chest Supported 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 | 67 / 62 lb 30.4 / 28.1 kg | 98 / 92 lb 44.5 / 41.7 kg | 134 / 126 lb 60.8 / 57.2 kg | 171 / 162 lb 77.6 / 73.5 kg |
| 130 lb 59 kg | 71 / 65 lb 32.2 / 29.5 kg | 103 / 97 lb 46.7 / 44 kg | 141 / 133 lb 64 / 60.3 kg | 180 / 171 lb 81.6 / 77.6 kg |
| 140 lb 63.5 kg | 74 / 69 lb 33.6 / 31.3 kg | 109 / 102 lb 49.4 / 46.3 kg | 148 / 140 lb 67.1 / 63.5 kg | 189 / 179 lb 85.7 / 81.2 kg |
| 150 lb 68 kg | 78 / 72 lb 35.4 / 32.7 kg | 114 / 107 lb 51.7 / 48.5 kg | 155 / 146 lb 70.3 / 66.2 kg | 198 / 188 lb 89.8 / 85.3 kg |
| 160 lb 72.6 kg | 81 / 75 lb 36.7 / 34 kg | 119 / 111 lb 54 / 50.3 kg | 162 / 152 lb 73.5 / 68.9 kg | 207 / 196 lb 93.9 / 88.9 kg |
| 170 lb 77.1 kg | 84 / 78 lb 38.1 / 35.4 kg | 123 / 116 lb 55.8 / 52.6 kg | 169 / 159 lb 76.7 / 72.1 kg | 215 / 204 lb 97.5 / 92.5 kg |
| 180 lb 81.6 kg | 88 / 81 lb 39.9 / 36.7 kg | 128 / 121 lb 58.1 / 54.9 kg | 176 / 165 lb 79.8 / 74.8 kg | 224 / 212 lb 101.6 / 96.2 kg |
| 190 lb 86.2 kg | 91 / 84 lb 41.3 / 38.1 kg | 133 / 125 lb 60.3 / 56.7 kg | 182 / 171 lb 82.6 / 77.6 kg | 232 / 220 lb 105.2 / 99.8 kg |
| 200 lb 90.7 kg | 94 / 87 lb 42.6 / 39.5 kg | 138 / 129 lb 62.6 / 58.5 kg | 188 / 177 lb 85.3 / 80.3 kg | 240 / 228 lb 108.9 / 103.4 kg |
| 210 lb 95.3 kg | 97 / 90 lb 44 / 40.8 kg | 142 / 134 lb 64.4 / 60.8 kg | 195 / 183 lb 88.5 / 83 kg | 248 / 235 lb 112.5 / 106.6 kg |
| 220 lb 99.8 kg | 100 / 93 lb 45.4 / 42.2 kg | 147 / 138 lb 66.7 / 62.6 kg | 201 / 189 lb 91.2 / 85.7 kg | 256 / 243 lb 116.1 / 110.2 kg |
| 230 lb 104.3 kg | 103 / 95 lb 46.7 / 43.1 kg | 151 / 142 lb 68.5 / 64.4 kg | 207 / 194 lb 93.9 / 88 kg | 264 / 250 lb 119.7 / 113.4 kg |
| 240 lb 108.9 kg | 106 / 98 lb 48.1 / 44.5 kg | 155 / 146 lb 70.3 / 66.2 kg | 213 / 200 lb 96.6 / 90.7 kg | 271 / 257 lb 122.9 / 116.6 kg |
| 250 lb 113.4 kg | 109 / 101 lb 49.4 / 45.8 kg | 160 / 150 lb 72.6 / 68 kg | 219 / 205 lb 99.3 / 93 kg | 279 / 264 lb 126.6 / 119.7 kg |
| 260 lb 117.9 kg | 112 / 104 lb 50.8 / 47.2 kg | 164 / 154 lb 74.4 / 69.9 kg | 224 / 211 lb 101.6 / 95.7 kg | 286 / 271 lb 129.7 / 122.9 kg |
| 270 lb 122.5 kg | 115 / 106 lb 52.2 / 48.1 kg | 168 / 158 lb 76.2 / 71.7 kg | 230 / 216 lb 104.3 / 98 kg | 293 / 278 lb 132.9 / 126.1 kg |
| 280 lb 127 kg | 118 / 109 lb 53.5 / 49.4 kg | 172 / 162 lb 78 / 73.5 kg | 236 / 221 lb 107 / 100.2 kg | 300 / 285 lb 136.1 / 129.3 kg |
| 290 lb 131.5 kg | 121 / 111 lb 54.9 / 50.3 kg | 176 / 166 lb 79.8 / 75.3 kg | 241 / 227 lb 109.3 / 103 kg | 308 / 292 lb 139.7 / 132.4 kg |
| 300 lb 136.1 kg | 123 / 114 lb 55.8 / 51.7 kg | 180 / 169 lb 81.6 / 76.7 kg | 247 / 232 lb 112 / 105.2 kg | 315 / 298 lb 142.9 / 135.2 kg |
Women’s Machine Chest Supported Row vs Standing Cable Row Standards
How to read the table: The first number is Machine Chest Supported 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 | 36 / 34 lb 16.3 / 15.4 kg | 54 / 53 lb 24.5 / 24 kg | 76 / 76 lb 34.5 / 34.5 kg | 98 / 98 lb 44.5 / 44.5 kg |
| 110 lb 49.9 kg | 38 / 37 lb 17.2 / 16.8 kg | 58 / 56 lb 26.3 / 25.4 kg | 81 / 81 lb 36.7 / 36.7 kg | 105 / 105 lb 47.6 / 47.6 kg |
| 120 lb 54.4 kg | 41 / 39 lb 18.6 / 17.7 kg | 61 / 59 lb 27.7 / 26.8 kg | 85 / 85 lb 38.6 / 38.6 kg | 111 / 111 lb 50.3 / 50.3 kg |
| 130 lb 59 kg | 43 / 41 lb 19.5 / 18.6 kg | 65 / 63 lb 29.5 / 28.6 kg | 90 / 90 lb 40.8 / 40.8 kg | 117 / 117 lb 53.1 / 53.1 kg |
| 140 lb 63.5 kg | 45 / 43 lb 20.4 / 19.5 kg | 68 / 66 lb 30.8 / 29.9 kg | 95 / 95 lb 43.1 / 43.1 kg | 123 / 123 lb 55.8 / 55.8 kg |
| 150 lb 68 kg | 47 / 45 lb 21.3 / 20.4 kg | 71 / 69 lb 32.2 / 31.3 kg | 99 / 99 lb 44.9 / 44.9 kg | 129 / 129 lb 58.5 / 58.5 kg |
| 160 lb 72.6 kg | 49 / 47 lb 22.2 / 21.3 kg | 74 / 72 lb 33.6 / 32.7 kg | 103 / 103 lb 46.7 / 46.7 kg | 135 / 135 lb 61.2 / 61.2 kg |
| 170 lb 77.1 kg | 51 / 49 lb 23.1 / 22.2 kg | 77 / 75 lb 34.9 / 34 kg | 108 / 108 lb 49 / 49 kg | 140 / 140 lb 63.5 / 63.5 kg |
| 180 lb 81.6 kg | 53 / 51 lb 24 / 23.1 kg | 80 / 78 lb 36.3 / 35.4 kg | 112 / 112 lb 50.8 / 50.8 kg | 146 / 146 lb 66.2 / 66.2 kg |
| 190 lb 86.2 kg | 55 / 53 lb 24.9 / 24 kg | 83 / 81 lb 37.6 / 36.7 kg | 116 / 116 lb 52.6 / 52.6 kg | 151 / 151 lb 68.5 / 68.5 kg |
| 200 lb 90.7 kg | 57 / 55 lb 25.9 / 24.9 kg | 86 / 84 lb 39 / 38.1 kg | 120 / 120 lb 54.4 / 54.4 kg | 156 / 156 lb 70.8 / 70.8 kg |
| 210 lb 95.3 kg | 59 / 56 lb 26.8 / 25.4 kg | 89 / 86 lb 40.4 / 39 kg | 124 / 124 lb 56.2 / 56.2 kg | 161 / 161 lb 73 / 73 kg |
| 220 lb 99.8 kg | 61 / 58 lb 27.7 / 26.3 kg | 92 / 89 lb 41.7 / 40.4 kg | 128 / 128 lb 58.1 / 58.1 kg | 167 / 167 lb 75.7 / 75.7 kg |
| 230 lb 104.3 kg | 62 / 60 lb 28.1 / 27.2 kg | 94 / 92 lb 42.6 / 41.7 kg | 132 / 132 lb 59.9 / 59.9 kg | 172 / 172 lb 78 / 78 kg |
| 240 lb 108.9 kg | 64 / 62 lb 29 / 28.1 kg | 97 / 94 lb 44 / 42.6 kg | 135 / 135 lb 61.2 / 61.2 kg | 176 / 176 lb 79.8 / 79.8 kg |
How Your Machine Chest Supported 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 machine chest supported row strength level
The standards use the sex-specific thresholds from the individual Machine 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 larger lifters are expected to lift more 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 machine chest supported row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Machine Chest Supported 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 machine 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.
4.1 → 7.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the machine chest supported row standard. A plus sign means the standing cable row standard is higher. A minus sign means the machine chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −5 lb −2.3 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −9 lb −4.1 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −9 lb −4 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −7 lb −3.1 kg | −8 lb −3.6 kg | −10 lb −4.5 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −10 lb −4.6 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −11 lb −5 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −11 lb −5 kg | −12 lb −5.5 kg |
| 210 lb 95.3 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −13 lb −5.9 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −13 lb −5.9 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −14 lb −6.3 kg |
| 240 lb 108.9 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −14 lb −6.3 kg |
| 250 lb 113.4 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −15 lb −6.9 kg |
| 260 lb 117.9 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −15 lb −6.8 kg |
| 270 lb 122.5 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 280 lb 127 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 290 lb 131.5 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −16 lb −7.3 kg |
| 300 lb 136.1 kg | −9 lb −4.1 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
How Women’s Machine Chest Supported Row and Standing Cable Row Standards Differ
What the women’s data shows:
The machine chest supported row and standing 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 and Intermediate at every displayed bodyweight.
0 → 0 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing cable row standard minus the machine chest supported row standard. A plus sign means the standing cable row standard is higher. A minus sign means the machine chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | 0 lb 0 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | −2 lb −1 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
Machine Chest Supported Row and Standing Cable Row Exercises Used by This Calculator
This calculator uses a strict machine chest supported row test and a strict standing cable row test. Use strict canonical Machine Chest Supported Row and Standing Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Machine Chest Supported Row setup and load convention
the entered weight for strict Machine Chest Supported Row valid Machine Chest Supported Row reps The lifter must pull the handles toward the approved trunk position, then return under control to the same arms-extended start range. A valid finish requires controlled top pull with the chest staying on the pad and no trunk heave or pad bounce Consistent setup, range, and finish quality across the entered set No substituted exercise 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 Machine Chest Supported Row result and one recent Standing Cable Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Machine Chest Supported Row — View the individual Machine Chest Supported Row standards and next strength-level target.
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Chest Supported Dumbbell 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.
- Low 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.