One Arm Dumbbell Row vs Seated One Arm Cable Row Strength Standards
Compare your one-arm dumbbell row and seated one arm cable row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Displayed machine or cable resistance for Seated One Arm Cable Row. Testing: a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined; Movement is performed seated at a cable row station using one handle and one arm at a time.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
One Arm Dumbbell Row vs Seated One Arm Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and seated one arm 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 one-arm dumbbell row and seated one arm 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 One Arm Dumbbell Row / Seated One Arm 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 One Arm Dumbbell Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Seated One Arm 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 | 48 / 45 lb 21.8 / 20.4 kg | 70 / 64 lb 31.8 / 29 kg | 98 / 88 lb 44.5 / 39.9 kg | 129 / 115 lb 58.5 / 52.2 kg |
| 130 lb 59 kg | 50 / 47 lb 22.7 / 21.3 kg | 74 / 68 lb 33.6 / 30.8 kg | 103 / 93 lb 46.7 / 42.2 kg | 136 / 121 lb 61.7 / 54.9 kg |
| 140 lb 63.5 kg | 53 / 50 lb 24 / 22.7 kg | 78 / 71 lb 35.4 / 32.2 kg | 109 / 98 lb 49.4 / 44.5 kg | 143 / 127 lb 64.9 / 57.6 kg |
| 150 lb 68 kg | 56 / 52 lb 25.4 / 23.6 kg | 81 / 74 lb 36.7 / 33.6 kg | 114 / 103 lb 51.7 / 46.7 kg | 149 / 133 lb 67.6 / 60.3 kg |
| 160 lb 72.6 kg | 58 / 54 lb 26.3 / 24.5 kg | 85 / 78 lb 38.6 / 35.4 kg | 119 / 107 lb 54 / 48.5 kg | 156 / 139 lb 70.8 / 63 kg |
| 170 lb 77.1 kg | 60 / 57 lb 27.2 / 25.9 kg | 88 / 81 lb 39.9 / 36.7 kg | 123 / 111 lb 55.8 / 50.3 kg | 162 / 145 lb 73.5 / 65.8 kg |
| 180 lb 81.6 kg | 63 / 59 lb 28.6 / 26.8 kg | 92 / 84 lb 41.7 / 38.1 kg | 128 / 116 lb 58.1 / 52.6 kg | 169 / 150 lb 76.7 / 68 kg |
| 190 lb 86.2 kg | 65 / 61 lb 29.5 / 27.7 kg | 95 / 87 lb 43.1 / 39.5 kg | 133 / 120 lb 60.3 / 54.4 kg | 175 / 156 lb 79.4 / 70.8 kg |
| 200 lb 90.7 kg | 67 / 63 lb 30.4 / 28.6 kg | 98 / 90 lb 44.5 / 40.8 kg | 138 / 124 lb 62.6 / 56.2 kg | 181 / 161 lb 82.1 / 73 kg |
| 210 lb 95.3 kg | 69 / 65 lb 31.3 / 29.5 kg | 102 / 93 lb 46.3 / 42.2 kg | 142 / 128 lb 64.4 / 58.1 kg | 187 / 167 lb 84.8 / 75.7 kg |
| 220 lb 99.8 kg | 72 / 67 lb 32.7 / 30.4 kg | 105 / 96 lb 47.6 / 43.5 kg | 147 / 132 lb 66.7 / 59.9 kg | 193 / 172 lb 87.5 / 78 kg |
| 230 lb 104.3 kg | 74 / 69 lb 33.6 / 31.3 kg | 108 / 99 lb 49 / 44.9 kg | 151 / 136 lb 68.5 / 61.7 kg | 199 / 177 lb 90.3 / 80.3 kg |
| 240 lb 108.9 kg | 76 / 71 lb 34.5 / 32.2 kg | 111 / 102 lb 50.3 / 46.3 kg | 155 / 140 lb 70.3 / 63.5 kg | 204 / 182 lb 92.5 / 82.6 kg |
| 250 lb 113.4 kg | 78 / 73 lb 35.4 / 33.1 kg | 114 / 104 lb 51.7 / 47.2 kg | 160 / 144 lb 72.6 / 65.3 kg | 210 / 187 lb 95.3 / 84.8 kg |
| 260 lb 117.9 kg | 80 / 75 lb 36.3 / 34 kg | 117 / 107 lb 53.1 / 48.5 kg | 164 / 148 lb 74.4 / 67.1 kg | 216 / 192 lb 98 / 87.1 kg |
| 270 lb 122.5 kg | 82 / 77 lb 37.2 / 34.9 kg | 120 / 110 lb 54.4 / 49.9 kg | 168 / 152 lb 76.2 / 68.9 kg | 221 / 197 lb 100.2 / 89.4 kg |
| 280 lb 127 kg | 84 / 79 lb 38.1 / 35.8 kg | 123 / 113 lb 55.8 / 51.3 kg | 172 / 155 lb 78 / 70.3 kg | 227 / 202 lb 103 / 91.6 kg |
| 290 lb 131.5 kg | 86 / 81 lb 39 / 36.7 kg | 126 / 115 lb 57.2 / 52.2 kg | 176 / 159 lb 79.8 / 72.1 kg | 232 / 207 lb 105.2 / 93.9 kg |
| 300 lb 136.1 kg | 88 / 83 lb 39.9 / 37.6 kg | 129 / 118 lb 58.5 / 53.5 kg | 180 / 163 lb 81.6 / 73.9 kg | 237 / 212 lb 107.5 / 96.2 kg |
Women’s One Arm Dumbbell Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Seated One Arm 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 | 27 / 30 lb 12.2 / 13.6 kg | 41 / 43 lb 18.6 / 19.5 kg | 60 / 60 lb 27.2 / 27.2 kg | 80 / 78 lb 36.3 / 35.4 kg |
| 110 lb 49.9 kg | 29 / 32 lb 13.2 / 14.5 kg | 44 / 46 lb 20 / 20.9 kg | 63 / 63 lb 28.6 / 28.6 kg | 85 / 83 lb 38.6 / 37.6 kg |
| 120 lb 54.4 kg | 31 / 34 lb 14.1 / 15.4 kg | 47 / 49 lb 21.3 / 22.2 kg | 67 / 67 lb 30.4 / 30.4 kg | 90 / 88 lb 40.8 / 39.9 kg |
| 130 lb 59 kg | 33 / 35 lb 15 / 15.9 kg | 49 / 52 lb 22.2 / 23.6 kg | 71 / 71 lb 32.2 / 32.2 kg | 95 / 93 lb 43.1 / 42.2 kg |
| 140 lb 63.5 kg | 34 / 37 lb 15.4 / 16.8 kg | 52 / 54 lb 23.6 / 24.5 kg | 74 / 74 lb 33.6 / 33.6 kg | 100 / 97 lb 45.4 / 44 kg |
| 150 lb 68 kg | 36 / 39 lb 16.3 / 17.7 kg | 54 / 57 lb 24.5 / 25.9 kg | 78 / 78 lb 35.4 / 35.4 kg | 105 / 102 lb 47.6 / 46.3 kg |
| 160 lb 72.6 kg | 38 / 41 lb 17.2 / 18.6 kg | 56 / 60 lb 25.4 / 27.2 kg | 81 / 81 lb 36.7 / 36.7 kg | 110 / 106 lb 49.9 / 48.1 kg |
| 170 lb 77.1 kg | 39 / 42 lb 17.7 / 19.1 kg | 59 / 62 lb 26.8 / 28.1 kg | 85 / 85 lb 38.6 / 38.6 kg | 114 / 111 lb 51.7 / 50.3 kg |
| 180 lb 81.6 kg | 41 / 44 lb 18.6 / 20 kg | 61 / 64 lb 27.7 / 29 kg | 88 / 88 lb 39.9 / 39.9 kg | 119 / 115 lb 54 / 52.2 kg |
| 190 lb 86.2 kg | 42 / 46 lb 19.1 / 20.9 kg | 63 / 67 lb 28.6 / 30.4 kg | 91 / 91 lb 41.3 / 41.3 kg | 123 / 119 lb 55.8 / 54 kg |
| 200 lb 90.7 kg | 44 / 47 lb 20 / 21.3 kg | 65 / 69 lb 29.5 / 31.3 kg | 94 / 94 lb 42.6 / 42.6 kg | 127 / 124 lb 57.6 / 56.2 kg |
| 210 lb 95.3 kg | 45 / 49 lb 20.4 / 22.2 kg | 68 / 71 lb 30.8 / 32.2 kg | 98 / 98 lb 44.5 / 44.5 kg | 131 / 128 lb 59.4 / 58.1 kg |
| 220 lb 99.8 kg | 46 / 50 lb 20.9 / 22.7 kg | 70 / 74 lb 31.8 / 33.6 kg | 101 / 101 lb 45.8 / 45.8 kg | 136 / 132 lb 61.7 / 59.9 kg |
| 230 lb 104.3 kg | 48 / 52 lb 21.8 / 23.6 kg | 72 / 76 lb 32.7 / 34.5 kg | 104 / 104 lb 47.2 / 47.2 kg | 140 / 136 lb 63.5 / 61.7 kg |
| 240 lb 108.9 kg | 49 / 53 lb 22.2 / 24 kg | 74 / 78 lb 33.6 / 35.4 kg | 107 / 107 lb 48.5 / 48.5 kg | 144 / 140 lb 65.3 / 63.5 kg |
How Your One Arm Dumbbell Row vs Seated One Arm 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 one-arm dumbbell row strength level
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm Dumbbell 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 one arm cable row strength level
The standards use the sex-specific thresholds from the individual Seated One Arm 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 one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| Rate the seated one arm 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 One Arm Dumbbell Row and Seated One Arm 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 one arm cable row standard is higher; below zero means the one-arm dumbbell 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 one-arm dumbbell row and seated one arm cable row standards are within 3 lb at 120 lb, 130 lb, 140 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.3 → 11.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated one arm cable row standard minus the one-arm dumbbell row standard. A plus sign means the seated one arm cable row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −10 lb −4.6 kg | −14 lb −6.3 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −10 lb −4.5 kg | −15 lb −6.8 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −16 lb −7.3 kg |
| 150 lb 68 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 160 lb 72.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −17 lb −7.8 kg |
| 170 lb 77.1 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −19 lb −8.7 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −14 lb −6.4 kg | −20 lb −9.1 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −20 lb −9.1 kg |
| 220 lb 99.8 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −9 lb −4 kg | −15 lb −6.8 kg | −22 lb −9.9 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −23 lb −10.5 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −24 lb −10.8 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −25 lb −11.4 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −11 lb −5 kg | −17 lb −7.7 kg | −25 lb −11.3 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | −11 lb −5 kg | −17 lb −7.7 kg | −25 lb −11.3 kg |
How Women’s One Arm Dumbbell Row and Seated One Arm Cable Row Standards Differ
What the women’s data shows:
The one-arm dumbbell row and seated one arm 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, and 200 lb.
Novice and Intermediate at every displayed bodyweight.
0.9 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated one arm cable row standard minus the one-arm dumbbell row standard. A plus sign means the seated one arm cable row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | 0 lb 0 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | +3 lb +1.3 kg | +2 lb +0.9 kg | 0 lb 0 kg | −2 lb −1 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +2 lb +0.9 kg | 0 lb 0 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | 0 lb 0 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | 0 lb 0 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | 0 lb 0 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | 0 lb 0 kg | −4 lb −1.8 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | 0 lb 0 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | 0 lb 0 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | 0 lb 0 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | −3 lb −1.4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | 0 lb 0 kg | −3 lb −1.3 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | 0 lb 0 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | 0 lb 0 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | 0 lb 0 kg | −4 lb −1.8 kg |
One Arm Dumbbell Row and Seated One Arm Cable Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict seated one arm cable row test. Use strict canonical One Arm Dumbbell Row and Seated One Arm Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened reps.
Use the canonical Seated One Arm Cable Row setup and load convention
Movement is performed seated at a cable row station using one handle and one arm at a time. Load must be entered as the selected cable stack load used by the working arm. Load is not doubled for unilateral testing. The lifter sits with feet braced and hips square to the cable station. The torso must remain upright or slightly forward with a stable neutral spine throughout the set. The working arm begins each rep from full reach with the shoulder controlled and the elbow extended. The handle must travel in a consistent horizontal pulling path toward the lower ribs, waist, or side of the torso. The elbow must drive behind the torso without the shoulder dumping forward or shrugging upward. The shoulder blade must retract under control at the finish of each rep. The non-working arm may hold the station only for balance, not to twist, brace excessively, or assist the pull. Torso rotation must remain minimal and may not be used to initiate or finish the repetition. Seat position, foot placement, handle attachment, and cable height must remain consistent across the full test set. Full range of motion is required on every rep, from controlled arm extension to clear elbow drive behind the torso. Reps must be controlled through both the pulling and return phases. No deliberate layback, hip drive, leg drive, trunk rotation, shoulder shrugging, or jerking the handle allowed. No bouncing out of the stretched position or using cable recoil to start the next rep. No partial reps, shortened reach, shortened finish position, assisted reps, or grip-switching mid-set. The weaker side should define the valid test load if left and right sides differ. Allowed equipment: seated cable row station, single D-handle or similar one-hand cable handle, optional lifting straps, optional wrist wraps, and optional belt. Disallowed variation 1: bilateral seated cable row. Disallowed variation 2: chest-supported row, machine row, T-bar row, or plate-loaded row. Disallowed variation 3: one-arm dumbbell row, landmine row, barbell row, or bent-over row. Disallowed variation 4: standing one-arm cable row, kneeling cable row, or rotational cable row. Disallowed variation 5: lat pulldown, high-to-low cable row, face pull, or pullover variation. Disallowed variation 6: partial reps, torso-twist reps, layback reps, leg-drive reps, grip-assisted reps, or momentum-assisted reps. Rep is complete when the handle reaches the torso-side finish position under control with the elbow behind the body, scapula retracted, and torso stable without rotation or excessive layback.
Enter one recent One Arm Dumbbell Row result and one recent Seated One Arm Cable Row result
Use each exercise’s canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Displayed machine or cable resistance for Seated One Arm Cable Row.
Related Tools
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Seated One Arm Cable Row — View the individual Seated One Arm Cable Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Renegade Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.