Pendlay Row vs Single Arm Cable High Row Strength Standards
Compare your Pendlay row and single arm cable high 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: Total barbell weight for Pendlay Row and Total external load for Single Arm Cable High Row. Testing: a strict Pendlay row from a complete floor reset on every rep; entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station's converted force, or a different implement's load.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Pendlay Row vs Single Arm Cable High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and single arm cable high 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 single arm cable high 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 / Single Arm Cable High 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 Single Arm Cable High Row Standards
How to read the table: The first number is Pendlay Row; the second is Single Arm Cable High 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 / 36 lb 28.6 / 16.3 kg | 98 / 56 lb 44.5 / 25.4 kg | 133 / 81 lb 60.3 / 36.7 kg | 168 / 109 lb 76.2 / 49.4 kg |
| 130 lb 59 kg | 67 / 38 lb 30.4 / 17.2 kg | 103 / 59 lb 46.7 / 26.8 kg | 141 / 85 lb 64 / 38.6 kg | 177 / 115 lb 80.3 / 52.2 kg |
| 140 lb 63.5 kg | 70 / 40 lb 31.8 / 18.1 kg | 109 / 62 lb 49.4 / 28.1 kg | 148 / 90 lb 67.1 / 40.8 kg | 186 / 121 lb 84.4 / 54.9 kg |
| 150 lb 68 kg | 73 / 42 lb 33.1 / 19.1 kg | 114 / 65 lb 51.7 / 29.5 kg | 155 / 94 lb 70.3 / 42.6 kg | 195 / 126 lb 88.5 / 57.2 kg |
| 160 lb 72.6 kg | 77 / 44 lb 34.9 / 20 kg | 119 / 68 lb 54 / 30.8 kg | 161 / 98 lb 73 / 44.5 kg | 203 / 132 lb 92.1 / 59.9 kg |
| 170 lb 77.1 kg | 80 / 45 lb 36.3 / 20.4 kg | 123 / 71 lb 55.8 / 32.2 kg | 168 / 102 lb 76.2 / 46.3 kg | 212 / 137 lb 96.2 / 62.1 kg |
| 180 lb 81.6 kg | 83 / 47 lb 37.6 / 21.3 kg | 128 / 73 lb 58.1 / 33.1 kg | 175 / 106 lb 79.4 / 48.1 kg | 220 / 143 lb 99.8 / 64.9 kg |
| 190 lb 86.2 kg | 86 / 49 lb 39 / 22.2 kg | 133 / 76 lb 60.3 / 34.5 kg | 181 / 110 lb 82.1 / 49.9 kg | 228 / 148 lb 103.4 / 67.1 kg |
| 200 lb 90.7 kg | 89 / 51 lb 40.4 / 23.1 kg | 138 / 79 lb 62.6 / 35.8 kg | 187 / 114 lb 84.8 / 51.7 kg | 236 / 153 lb 107 / 69.4 kg |
| 210 lb 95.3 kg | 92 / 52 lb 41.7 / 23.6 kg | 142 / 81 lb 64.4 / 36.7 kg | 193 / 118 lb 87.5 / 53.5 kg | 244 / 158 lb 110.7 / 71.7 kg |
| 220 lb 99.8 kg | 95 / 54 lb 43.1 / 24.5 kg | 147 / 84 lb 66.7 / 38.1 kg | 200 / 121 lb 90.7 / 54.9 kg | 251 / 163 lb 113.9 / 73.9 kg |
| 230 lb 104.3 kg | 98 / 56 lb 44.5 / 25.4 kg | 151 / 86 lb 68.5 / 39 kg | 206 / 125 lb 93.4 / 56.7 kg | 259 / 168 lb 117.5 / 76.2 kg |
| 240 lb 108.9 kg | 100 / 57 lb 45.4 / 25.9 kg | 155 / 89 lb 70.3 / 40.4 kg | 212 / 129 lb 96.2 / 58.5 kg | 266 / 173 lb 120.7 / 78.5 kg |
| 250 lb 113.4 kg | 103 / 59 lb 46.7 / 26.8 kg | 160 / 91 lb 72.6 / 41.3 kg | 217 / 132 lb 98.4 / 59.9 kg | 274 / 178 lb 124.3 / 80.7 kg |
| 260 lb 117.9 kg | 106 / 60 lb 48.1 / 27.2 kg | 164 / 94 lb 74.4 / 42.6 kg | 223 / 136 lb 101.2 / 61.7 kg | 281 / 182 lb 127.5 / 82.6 kg |
| 270 lb 122.5 kg | 109 / 62 lb 49.4 / 28.1 kg | 168 / 96 lb 76.2 / 43.5 kg | 229 / 139 lb 103.9 / 63 kg | 288 / 187 lb 130.6 / 84.8 kg |
| 280 lb 127 kg | 111 / 63 lb 50.3 / 28.6 kg | 172 / 98 lb 78 / 44.5 kg | 234 / 142 lb 106.1 / 64.4 kg | 295 / 192 lb 133.8 / 87.1 kg |
| 290 lb 131.5 kg | 114 / 65 lb 51.7 / 29.5 kg | 176 / 101 lb 79.8 / 45.8 kg | 240 / 146 lb 108.9 / 66.2 kg | 302 / 196 lb 137 / 88.9 kg |
| 300 lb 136.1 kg | 117 / 66 lb 53.1 / 29.9 kg | 180 / 103 lb 81.6 / 46.7 kg | 245 / 149 lb 111.1 / 67.6 kg | 309 / 201 lb 140.2 / 91.2 kg |
Women’s Pendlay Row vs Single Arm Cable High Row Standards
How to read the table: The first number is Pendlay Row; the second is Single Arm Cable High 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 / 21 lb 18.1 / 9.5 kg | 63 / 34 lb 28.6 / 15.4 kg | 86 / 48 lb 39 / 21.8 kg | 109 / 66 lb 49.4 / 29.9 kg |
| 110 lb 49.9 kg | 43 / 22 lb 19.5 / 10 kg | 67 / 36 lb 30.4 / 16.3 kg | 92 / 51 lb 41.7 / 23.1 kg | 116 / 71 lb 52.6 / 32.2 kg |
| 120 lb 54.4 kg | 46 / 23 lb 20.9 / 10.4 kg | 72 / 38 lb 32.7 / 17.2 kg | 97 / 54 lb 44 / 24.5 kg | 123 / 75 lb 55.8 / 34 kg |
| 130 lb 59 kg | 48 / 25 lb 21.8 / 11.3 kg | 75 / 40 lb 34 / 18.1 kg | 103 / 57 lb 46.7 / 25.9 kg | 130 / 79 lb 59 / 35.8 kg |
| 140 lb 63.5 kg | 51 / 26 lb 23.1 / 11.8 kg | 79 / 42 lb 35.8 / 19.1 kg | 108 / 60 lb 49 / 27.2 kg | 137 / 83 lb 62.1 / 37.6 kg |
| 150 lb 68 kg | 53 / 27 lb 24 / 12.2 kg | 83 / 44 lb 37.6 / 20 kg | 113 / 63 lb 51.3 / 28.6 kg | 143 / 87 lb 64.9 / 39.5 kg |
| 160 lb 72.6 kg | 55 / 28 lb 24.9 / 12.7 kg | 87 / 46 lb 39.5 / 20.9 kg | 118 / 66 lb 53.5 / 29.9 kg | 149 / 91 lb 67.6 / 41.3 kg |
| 170 lb 77.1 kg | 58 / 29 lb 26.3 / 13.2 kg | 90 / 48 lb 40.8 / 21.8 kg | 123 / 68 lb 55.8 / 30.8 kg | 155 / 95 lb 70.3 / 43.1 kg |
| 180 lb 81.6 kg | 60 / 30 lb 27.2 / 13.6 kg | 94 / 50 lb 42.6 / 22.7 kg | 128 / 71 lb 58.1 / 32.2 kg | 161 / 98 lb 73 / 44.5 kg |
| 190 lb 86.2 kg | 62 / 32 lb 28.1 / 14.5 kg | 97 / 52 lb 44 / 23.6 kg | 132 / 74 lb 59.9 / 33.6 kg | 167 / 102 lb 75.7 / 46.3 kg |
| 200 lb 90.7 kg | 64 / 33 lb 29 / 15 kg | 101 / 53 lb 45.8 / 24 kg | 137 / 76 lb 62.1 / 34.5 kg | 173 / 105 lb 78.5 / 47.6 kg |
| 210 lb 95.3 kg | 66 / 34 lb 29.9 / 15.4 kg | 104 / 55 lb 47.2 / 24.9 kg | 141 / 79 lb 64 / 35.8 kg | 179 / 109 lb 81.2 / 49.4 kg |
| 220 lb 99.8 kg | 68 / 35 lb 30.8 / 15.9 kg | 107 / 57 lb 48.5 / 25.9 kg | 146 / 81 lb 66.2 / 36.7 kg | 185 / 112 lb 83.9 / 50.8 kg |
| 230 lb 104.3 kg | 70 / 36 lb 31.8 / 16.3 kg | 110 / 59 lb 49.9 / 26.8 kg | 150 / 84 lb 68 / 38.1 kg | 190 / 116 lb 86.2 / 52.6 kg |
| 240 lb 108.9 kg | 73 / 37 lb 33.1 / 16.8 kg | 114 / 60 lb 51.7 / 27.2 kg | 155 / 86 lb 70.3 / 39 kg | 196 / 119 lb 88.9 / 54 kg |
How Your Pendlay Row vs Single Arm Cable High 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 single arm cable high row strength level
The standards use the sex-specific thresholds from the individual Single Arm Cable High 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm cable high 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 Pendlay Row and Single Arm Cable High 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 single arm cable high 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.
26.8 → 49 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the Pendlay row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −27 lb −12.3 kg | −42 lb −19.1 kg | −52 lb −23.6 kg | −59 lb −26.8 kg |
| 130 lb 59 kg | −29 lb −13.2 kg | −44 lb −19.9 kg | −56 lb −25.4 kg | −62 lb −28.1 kg |
| 140 lb 63.5 kg | −30 lb −13.7 kg | −47 lb −21.3 kg | −58 lb −26.3 kg | −65 lb −29.5 kg |
| 150 lb 68 kg | −31 lb −14 kg | −49 lb −22.2 kg | −61 lb −27.7 kg | −69 lb −31.3 kg |
| 160 lb 72.6 kg | −33 lb −14.9 kg | −51 lb −23.2 kg | −63 lb −28.5 kg | −71 lb −32.2 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −66 lb −29.9 kg | −75 lb −34.1 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −55 lb −25 kg | −69 lb −31.3 kg | −77 lb −34.9 kg |
| 190 lb 86.2 kg | −37 lb −16.8 kg | −57 lb −25.8 kg | −71 lb −32.2 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −38 lb −17.3 kg | −59 lb −26.8 kg | −73 lb −33.1 kg | −83 lb −37.6 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −61 lb −27.7 kg | −75 lb −34 kg | −86 lb −39 kg |
| 220 lb 99.8 kg | −41 lb −18.6 kg | −63 lb −28.6 kg | −79 lb −35.8 kg | −88 lb −40 kg |
| 230 lb 104.3 kg | −42 lb −19.1 kg | −65 lb −29.5 kg | −81 lb −36.7 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −43 lb −19.5 kg | −66 lb −29.9 kg | −83 lb −37.7 kg | −93 lb −42.2 kg |
| 250 lb 113.4 kg | −44 lb −19.9 kg | −69 lb −31.3 kg | −85 lb −38.5 kg | −96 lb −43.6 kg |
| 260 lb 117.9 kg | −46 lb −20.9 kg | −70 lb −31.8 kg | −87 lb −39.5 kg | −99 lb −44.9 kg |
| 270 lb 122.5 kg | −47 lb −21.3 kg | −72 lb −32.7 kg | −90 lb −40.9 kg | −101 lb −45.8 kg |
| 280 lb 127 kg | −48 lb −21.7 kg | −74 lb −33.5 kg | −92 lb −41.7 kg | −103 lb −46.7 kg |
| 290 lb 131.5 kg | −49 lb −22.2 kg | −75 lb −34 kg | −94 lb −42.7 kg | −106 lb −48.1 kg |
| 300 lb 136.1 kg | −51 lb −23.2 kg | −77 lb −34.9 kg | −96 lb −43.5 kg | −108 lb −49 kg |
How Women’s Pendlay Row and Single Arm Cable High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
19.5 → 34.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the Pendlay row standard. A plus sign means the single arm cable high row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −38 lb −17.2 kg | −43 lb −19.5 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −45 lb −20.4 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −48 lb −21.8 kg |
| 130 lb 59 kg | −23 lb −10.5 kg | −35 lb −15.9 kg | −46 lb −20.8 kg | −51 lb −23.2 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −37 lb −16.7 kg | −48 lb −21.8 kg | −54 lb −24.5 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −39 lb −17.6 kg | −50 lb −22.7 kg | −56 lb −25.4 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −58 lb −26.3 kg |
| 170 lb 77.1 kg | −29 lb −13.1 kg | −42 lb −19 kg | −55 lb −25 kg | −60 lb −27.2 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −44 lb −19.9 kg | −57 lb −25.9 kg | −63 lb −28.5 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −45 lb −20.4 kg | −58 lb −26.3 kg | −65 lb −29.4 kg |
| 200 lb 90.7 kg | −31 lb −14 kg | −48 lb −21.8 kg | −61 lb −27.6 kg | −68 lb −30.9 kg |
| 210 lb 95.3 kg | −32 lb −14.5 kg | −49 lb −22.3 kg | −62 lb −28.2 kg | −70 lb −31.8 kg |
| 220 lb 99.8 kg | −33 lb −14.9 kg | −50 lb −22.6 kg | −65 lb −29.5 kg | −73 lb −33.1 kg |
| 230 lb 104.3 kg | −34 lb −15.5 kg | −51 lb −23.1 kg | −66 lb −29.9 kg | −74 lb −33.6 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −77 lb −34.9 kg |
Pendlay Row and Single Arm Cable High Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict single arm cable high row test. Use strict canonical Pendlay Row and Single Arm Cable High Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 canonical Single Arm Cable High Row setup and load convention
entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict high-row standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Pendlay Row result and one recent Single Arm Cable High Row result
Use each exercise’s canonical input: Total barbell weight for Pendlay Row and Total external load for Single Arm Cable High Row.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Single Arm Cable High Row — View the individual Single Arm Cable High Row standards and next strength-level target.
- One Arm Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Face Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.