Pendlay Row vs Seated Cable Row Strength Standards
Compare your Pendlay row and seated 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.
For Pendlay Row, enter total barbell weight including the bar. For Seated Cable Row, enter selected stack weight. Use a strict Pendlay row from a complete floor reset on every rep and a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing. 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.
Pendlay Row vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row vs Seated Cable Row Standards
How to read the table: The first number is Pendlay 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 | 63 / 56 lb 28.6 / 25.4 kg | 98 / 77 lb 44.5 / 34.9 kg | 133 / 105 lb 60.3 / 47.6 kg | 168 / 133 lb 76.2 / 60.3 kg |
| 130 lb 59 kg | 67 / 59 lb 30.4 / 26.8 kg | 103 / 82 lb 46.7 / 37.2 kg | 141 / 111 lb 64 / 50.3 kg | 177 / 141 lb 80.3 / 64 kg |
| 140 lb 63.5 kg | 70 / 62 lb 31.8 / 28.1 kg | 109 / 86 lb 49.4 / 39 kg | 148 / 117 lb 67.1 / 53.1 kg | 186 / 148 lb 84.4 / 67.1 kg |
| 150 lb 68 kg | 73 / 65 lb 33.1 / 29.5 kg | 114 / 90 lb 51.7 / 40.8 kg | 155 / 122 lb 70.3 / 55.3 kg | 195 / 155 lb 88.5 / 70.3 kg |
| 160 lb 72.6 kg | 77 / 68 lb 34.9 / 30.8 kg | 119 / 94 lb 54 / 42.6 kg | 161 / 128 lb 73 / 58.1 kg | 203 / 161 lb 92.1 / 73 kg |
| 170 lb 77.1 kg | 80 / 71 lb 36.3 / 32.2 kg | 123 / 97 lb 55.8 / 44 kg | 168 / 133 lb 76.2 / 60.3 kg | 212 / 168 lb 96.2 / 76.2 kg |
| 180 lb 81.6 kg | 83 / 73 lb 37.6 / 33.1 kg | 128 / 101 lb 58.1 / 45.8 kg | 175 / 138 lb 79.4 / 62.6 kg | 220 / 175 lb 99.8 / 79.4 kg |
| 190 lb 86.2 kg | 86 / 76 lb 39 / 34.5 kg | 133 / 105 lb 60.3 / 47.6 kg | 181 / 143 lb 82.1 / 64.9 kg | 228 / 181 lb 103.4 / 82.1 kg |
| 200 lb 90.7 kg | 89 / 79 lb 40.4 / 35.8 kg | 138 / 109 lb 62.6 / 49.4 kg | 187 / 148 lb 84.8 / 67.1 kg | 236 / 187 lb 107 / 84.8 kg |
| 210 lb 95.3 kg | 92 / 81 lb 41.7 / 36.7 kg | 142 / 112 lb 64.4 / 50.8 kg | 193 / 153 lb 87.5 / 69.4 kg | 244 / 193 lb 110.7 / 87.5 kg |
| 220 lb 99.8 kg | 95 / 84 lb 43.1 / 38.1 kg | 147 / 116 lb 66.7 / 52.6 kg | 200 / 158 lb 90.7 / 71.7 kg | 251 / 200 lb 113.9 / 90.7 kg |
| 230 lb 104.3 kg | 98 / 86 lb 44.5 / 39 kg | 151 / 119 lb 68.5 / 54 kg | 206 / 162 lb 93.4 / 73.5 kg | 259 / 206 lb 117.5 / 93.4 kg |
| 240 lb 108.9 kg | 100 / 89 lb 45.4 / 40.4 kg | 155 / 123 lb 70.3 / 55.8 kg | 212 / 167 lb 96.2 / 75.7 kg | 266 / 212 lb 120.7 / 96.2 kg |
| 250 lb 113.4 kg | 103 / 91 lb 46.7 / 41.3 kg | 160 / 126 lb 72.6 / 57.2 kg | 217 / 172 lb 98.4 / 78 kg | 274 / 217 lb 124.3 / 98.4 kg |
| 260 lb 117.9 kg | 106 / 94 lb 48.1 / 42.6 kg | 164 / 129 lb 74.4 / 58.5 kg | 223 / 176 lb 101.2 / 79.8 kg | 281 / 223 lb 127.5 / 101.2 kg |
| 270 lb 122.5 kg | 109 / 96 lb 49.4 / 43.5 kg | 168 / 133 lb 76.2 / 60.3 kg | 229 / 181 lb 103.9 / 82.1 kg | 288 / 229 lb 130.6 / 103.9 kg |
| 280 lb 127 kg | 111 / 98 lb 50.3 / 44.5 kg | 172 / 136 lb 78 / 61.7 kg | 234 / 185 lb 106.1 / 83.9 kg | 295 / 234 lb 133.8 / 106.1 kg |
| 290 lb 131.5 kg | 114 / 101 lb 51.7 / 45.8 kg | 176 / 139 lb 79.8 / 63 kg | 240 / 190 lb 108.9 / 86.2 kg | 302 / 240 lb 137 / 108.9 kg |
| 300 lb 136.1 kg | 117 / 103 lb 53.1 / 46.7 kg | 180 / 142 lb 81.6 / 64.4 kg | 245 / 194 lb 111.1 / 88 kg | 309 / 245 lb 140.2 / 111.1 kg |
Women’s Pendlay Row vs Seated Cable Row Standards
How to read the table: The first number is Pendlay 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 | 40 / 40 lb 18.1 / 18.1 kg | 63 / 57 lb 28.6 / 25.9 kg | 86 / 75 lb 39 / 34 kg | 109 / 92 lb 49.4 / 41.7 kg |
| 110 lb 49.9 kg | 43 / 43 lb 19.5 / 19.5 kg | 67 / 61 lb 30.4 / 27.7 kg | 92 / 80 lb 41.7 / 36.3 kg | 116 / 98 lb 52.6 / 44.5 kg |
| 120 lb 54.4 kg | 46 / 46 lb 20.9 / 20.9 kg | 72 / 65 lb 32.7 / 29.5 kg | 97 / 84 lb 44 / 38.1 kg | 123 / 103 lb 55.8 / 46.7 kg |
| 130 lb 59 kg | 48 / 48 lb 21.8 / 21.8 kg | 75 / 68 lb 34 / 30.8 kg | 103 / 89 lb 46.7 / 40.4 kg | 130 / 109 lb 59 / 49.4 kg |
| 140 lb 63.5 kg | 51 / 51 lb 23.1 / 23.1 kg | 79 / 72 lb 35.8 / 32.7 kg | 108 / 94 lb 49 / 42.6 kg | 137 / 115 lb 62.1 / 52.2 kg |
| 150 lb 68 kg | 53 / 53 lb 24 / 24 kg | 83 / 75 lb 37.6 / 34 kg | 113 / 98 lb 51.3 / 44.5 kg | 143 / 120 lb 64.9 / 54.4 kg |
| 160 lb 72.6 kg | 55 / 55 lb 24.9 / 24.9 kg | 87 / 78 lb 39.5 / 35.4 kg | 118 / 102 lb 53.5 / 46.3 kg | 149 / 125 lb 67.6 / 56.7 kg |
| 170 lb 77.1 kg | 58 / 58 lb 26.3 / 26.3 kg | 90 / 82 lb 40.8 / 37.2 kg | 123 / 107 lb 55.8 / 48.5 kg | 155 / 130 lb 70.3 / 59 kg |
| 180 lb 81.6 kg | 60 / 60 lb 27.2 / 27.2 kg | 94 / 85 lb 42.6 / 38.6 kg | 128 / 111 lb 58.1 / 50.3 kg | 161 / 136 lb 73 / 61.7 kg |
| 190 lb 86.2 kg | 62 / 62 lb 28.1 / 28.1 kg | 97 / 88 lb 44 / 39.9 kg | 132 / 115 lb 59.9 / 52.2 kg | 167 / 140 lb 75.7 / 63.5 kg |
| 200 lb 90.7 kg | 64 / 64 lb 29 / 29 kg | 101 / 91 lb 45.8 / 41.3 kg | 137 / 119 lb 62.1 / 54 kg | 173 / 145 lb 78.5 / 65.8 kg |
| 210 lb 95.3 kg | 66 / 66 lb 29.9 / 29.9 kg | 104 / 94 lb 47.2 / 42.6 kg | 141 / 123 lb 64 / 55.8 kg | 179 / 150 lb 81.2 / 68 kg |
| 220 lb 99.8 kg | 68 / 68 lb 30.8 / 30.8 kg | 107 / 97 lb 48.5 / 44 kg | 146 / 127 lb 66.2 / 57.6 kg | 185 / 155 lb 83.9 / 70.3 kg |
| 230 lb 104.3 kg | 70 / 70 lb 31.8 / 31.8 kg | 110 / 100 lb 49.9 / 45.4 kg | 150 / 130 lb 68 / 59 kg | 190 / 160 lb 86.2 / 72.6 kg |
| 240 lb 108.9 kg | 73 / 73 lb 33.1 / 33.1 kg | 114 / 103 lb 51.7 / 46.7 kg | 155 / 134 lb 70.3 / 60.8 kg | 196 / 164 lb 88.9 / 74.4 kg |
How Your Pendlay 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 Pendlay row strength level
The Pendlay row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| 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 Pendlay 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 Pendlay 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.
15.9 → 29.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the Pendlay row standard. A plus sign means the seated cable row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −21 lb −9.5 kg | −30 lb −13.7 kg | −36 lb −16.3 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −23 lb −10.4 kg | −31 lb −14 kg | −38 lb −17.3 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −24 lb −10.9 kg | −33 lb −15 kg | −40 lb −18.2 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −25 lb −11.4 kg | −33 lb −14.9 kg | −42 lb −19.1 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −44 lb −20 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −49 lb −22.2 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −51 lb −23.2 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −31 lb −14.1 kg | −42 lb −19 kg | −51 lb −23.2 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −32 lb −14.5 kg | −44 lb −19.9 kg | −53 lb −24.1 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | −32 lb −14.5 kg | −45 lb −20.5 kg | −54 lb −24.5 kg |
| 250 lb 113.4 kg | −12 lb −5.4 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −57 lb −25.9 kg |
| 260 lb 117.9 kg | −12 lb −5.5 kg | −35 lb −15.9 kg | −47 lb −21.4 kg | −58 lb −26.3 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −35 lb −15.9 kg | −48 lb −21.8 kg | −59 lb −26.7 kg |
| 280 lb 127 kg | −13 lb −5.8 kg | −36 lb −16.3 kg | −49 lb −22.2 kg | −61 lb −27.7 kg |
| 290 lb 131.5 kg | −13 lb −5.9 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 300 lb 136.1 kg | −14 lb −6.4 kg | −38 lb −17.2 kg | −51 lb −23.1 kg | −64 lb −29.1 kg |
How Women’s Pendlay Row and Seated Cable Row Standards Differ
What the women’s data shows:
The Pendlay 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.
Intermediate, Advanced, and Elite at every displayed bodyweight.
7.7 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the Pendlay row standard. A plus sign means the seated cable row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | −6 lb −2.7 kg | −11 lb −5 kg | −17 lb −7.7 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −18 lb −8.1 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | 0 lb 0 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −21 lb −9.6 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −7 lb −3.1 kg | −14 lb −6.4 kg | −22 lb −9.9 kg |
| 150 lb 68 kg | 0 lb 0 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −23 lb −10.5 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −9 lb −4.1 kg | −16 lb −7.2 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −8 lb −3.6 kg | −16 lb −7.3 kg | −25 lb −11.3 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −9 lb −4 kg | −17 lb −7.8 kg | −25 lb −11.3 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −27 lb −12.2 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −10 lb −4.5 kg | −18 lb −8.1 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −30 lb −13.6 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −10 lb −4.5 kg | −20 lb −9 kg | −30 lb −13.6 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −11 lb −5 kg | −21 lb −9.5 kg | −32 lb −14.5 kg |
Pendlay Row and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict seated cable row. Use a strict dead-stop Pendlay row and a strict upright seated cable row. Do not substitute touch-and-go, Yates, conventional bent-over, chest-supported, machine, one-arm, partial, bounced, hip-driven, torso-rocked, or leg-driven rows.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
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 Pendlay Row set and one recent Seated Cable Row set
Enter total barbell weight for the Pendlay row and selected stack weight for the cable row, plus a whole number from 1 to 12 strict repetitions for each. Pounds and kilograms can be mixed.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- T-Bar Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.