Plate Loaded Row vs Seated One Arm Cable Row Strength Standards
Compare your plate loaded row and seated one arm cable row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the body quiet against the machine setup and return the handles under control. For the second exercise, the working arm begins each rep from full reach with the shoulder controlled and the elbow extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Row vs Seated One Arm Cable Row Strength Standards by Bodyweight
The paired standards below show what the plate loaded row and seated one arm cable row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded Row / Seated One Arm Cable Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is Plate Loaded 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 | 67 / 45 lb 30.4 / 20.4 kg | 92 / 64 lb 41.7 / 29 kg | 123 / 88 lb 55.8 / 39.9 kg | 154 / 115 lb 69.9 / 52.2 kg |
| 130 lb 59 kg | 71 / 47 lb 32.2 / 21.3 kg | 97 / 68 lb 44 / 30.8 kg | 130 / 93 lb 59 / 42.2 kg | 162 / 121 lb 73.5 / 54.9 kg |
| 140 lb 63.5 kg | 74 / 50 lb 33.6 / 22.7 kg | 102 / 71 lb 46.3 / 32.2 kg | 136 / 98 lb 61.7 / 44.5 kg | 171 / 127 lb 77.6 / 57.6 kg |
| 150 lb 68 kg | 78 / 52 lb 35.4 / 23.6 kg | 107 / 74 lb 48.5 / 33.6 kg | 143 / 103 lb 64.9 / 46.7 kg | 179 / 133 lb 81.2 / 60.3 kg |
| 160 lb 72.6 kg | 81 / 54 lb 36.7 / 24.5 kg | 111 / 78 lb 50.3 / 35.4 kg | 149 / 107 lb 67.6 / 48.5 kg | 186 / 139 lb 84.4 / 63 kg |
| 170 lb 77.1 kg | 84 / 57 lb 38.1 / 25.9 kg | 116 / 81 lb 52.6 / 36.7 kg | 155 / 111 lb 70.3 / 50.3 kg | 194 / 145 lb 88 / 65.8 kg |
| 180 lb 81.6 kg | 88 / 59 lb 39.9 / 26.8 kg | 121 / 84 lb 54.9 / 38.1 kg | 161 / 116 lb 73 / 52.6 kg | 202 / 150 lb 91.6 / 68 kg |
| 190 lb 86.2 kg | 91 / 61 lb 41.3 / 27.7 kg | 125 / 87 lb 56.7 / 39.5 kg | 167 / 120 lb 75.7 / 54.4 kg | 209 / 156 lb 94.8 / 70.8 kg |
| 200 lb 90.7 kg | 94 / 63 lb 42.6 / 28.6 kg | 129 / 90 lb 58.5 / 40.8 kg | 173 / 124 lb 78.5 / 56.2 kg | 216 / 161 lb 98 / 73 kg |
| 210 lb 95.3 kg | 97 / 65 lb 44 / 29.5 kg | 134 / 93 lb 60.8 / 42.2 kg | 179 / 128 lb 81.2 / 58.1 kg | 223 / 167 lb 101.2 / 75.7 kg |
| 220 lb 99.8 kg | 100 / 67 lb 45.4 / 30.4 kg | 138 / 96 lb 62.6 / 43.5 kg | 184 / 132 lb 83.5 / 59.9 kg | 230 / 172 lb 104.3 / 78 kg |
| 230 lb 104.3 kg | 103 / 69 lb 46.7 / 31.3 kg | 142 / 99 lb 64.4 / 44.9 kg | 190 / 136 lb 86.2 / 61.7 kg | 237 / 177 lb 107.5 / 80.3 kg |
| 240 lb 108.9 kg | 106 / 71 lb 48.1 / 32.2 kg | 146 / 102 lb 66.2 / 46.3 kg | 195 / 140 lb 88.5 / 63.5 kg | 244 / 182 lb 110.7 / 82.6 kg |
| 250 lb 113.4 kg | 109 / 73 lb 49.4 / 33.1 kg | 150 / 104 lb 68 / 47.2 kg | 201 / 144 lb 91.2 / 65.3 kg | 251 / 187 lb 113.9 / 84.8 kg |
| 260 lb 117.9 kg | 112 / 75 lb 50.8 / 34 kg | 154 / 107 lb 69.9 / 48.5 kg | 206 / 148 lb 93.4 / 67.1 kg | 258 / 192 lb 117 / 87.1 kg |
| 270 lb 122.5 kg | 115 / 77 lb 52.2 / 34.9 kg | 158 / 110 lb 71.7 / 49.9 kg | 211 / 152 lb 95.7 / 68.9 kg | 264 / 197 lb 119.7 / 89.4 kg |
| 280 lb 127 kg | 118 / 79 lb 53.5 / 35.8 kg | 162 / 113 lb 73.5 / 51.3 kg | 216 / 155 lb 98 / 70.3 kg | 271 / 202 lb 122.9 / 91.6 kg |
| 290 lb 131.5 kg | 121 / 81 lb 54.9 / 36.7 kg | 166 / 115 lb 75.3 / 52.2 kg | 221 / 159 lb 100.2 / 72.1 kg | 277 / 207 lb 125.6 / 93.9 kg |
| 300 lb 136.1 kg | 123 / 83 lb 55.8 / 37.6 kg | 169 / 118 lb 76.7 / 53.5 kg | 226 / 163 lb 102.5 / 73.9 kg | 283 / 212 lb 128.4 / 96.2 kg |
Women’s Plate Loaded Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is Plate Loaded 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 | 46 / 30 lb 20.9 / 13.6 kg | 64 / 43 lb 29 / 19.5 kg | 86 / 60 lb 39 / 27.2 kg | 108 / 78 lb 49 / 35.4 kg |
| 110 lb 49.9 kg | 49 / 32 lb 22.2 / 14.5 kg | 68 / 46 lb 30.8 / 20.9 kg | 92 / 63 lb 41.7 / 28.6 kg | 115 / 83 lb 52.2 / 37.6 kg |
| 120 lb 54.4 kg | 52 / 34 lb 23.6 / 15.4 kg | 72 / 49 lb 32.7 / 22.2 kg | 97 / 67 lb 44 / 30.4 kg | 122 / 88 lb 55.3 / 39.9 kg |
| 130 lb 59 kg | 55 / 35 lb 24.9 / 15.9 kg | 76 / 52 lb 34.5 / 23.6 kg | 103 / 71 lb 46.7 / 32.2 kg | 128 / 93 lb 58.1 / 42.2 kg |
| 140 lb 63.5 kg | 57 / 37 lb 25.9 / 16.8 kg | 80 / 54 lb 36.3 / 24.5 kg | 108 / 74 lb 49 / 33.6 kg | 135 / 97 lb 61.2 / 44 kg |
| 150 lb 68 kg | 60 / 39 lb 27.2 / 17.7 kg | 84 / 57 lb 38.1 / 25.9 kg | 113 / 78 lb 51.3 / 35.4 kg | 141 / 102 lb 64 / 46.3 kg |
| 160 lb 72.6 kg | 63 / 41 lb 28.6 / 18.6 kg | 88 / 60 lb 39.9 / 27.2 kg | 118 / 81 lb 53.5 / 36.7 kg | 147 / 106 lb 66.7 / 48.1 kg |
| 170 lb 77.1 kg | 65 / 42 lb 29.5 / 19.1 kg | 91 / 62 lb 41.3 / 28.1 kg | 123 / 85 lb 55.8 / 38.6 kg | 153 / 111 lb 69.4 / 50.3 kg |
| 180 lb 81.6 kg | 68 / 44 lb 30.8 / 20 kg | 95 / 64 lb 43.1 / 29 kg | 128 / 88 lb 58.1 / 39.9 kg | 159 / 115 lb 72.1 / 52.2 kg |
| 190 lb 86.2 kg | 70 / 46 lb 31.8 / 20.9 kg | 98 / 67 lb 44.5 / 30.4 kg | 132 / 91 lb 59.9 / 41.3 kg | 165 / 119 lb 74.8 / 54 kg |
| 200 lb 90.7 kg | 73 / 47 lb 33.1 / 21.3 kg | 102 / 69 lb 46.3 / 31.3 kg | 137 / 94 lb 62.1 / 42.6 kg | 171 / 124 lb 77.6 / 56.2 kg |
| 210 lb 95.3 kg | 75 / 49 lb 34 / 22.2 kg | 105 / 71 lb 47.6 / 32.2 kg | 141 / 98 lb 64 / 44.5 kg | 176 / 128 lb 79.8 / 58.1 kg |
| 220 lb 99.8 kg | 77 / 50 lb 34.9 / 22.7 kg | 108 / 74 lb 49 / 33.6 kg | 146 / 101 lb 66.2 / 45.8 kg | 182 / 132 lb 82.6 / 59.9 kg |
| 230 lb 104.3 kg | 80 / 52 lb 36.3 / 23.6 kg | 112 / 76 lb 50.8 / 34.5 kg | 150 / 104 lb 68 / 47.2 kg | 187 / 136 lb 84.8 / 61.7 kg |
| 240 lb 108.9 kg | 82 / 53 lb 37.2 / 24 kg | 115 / 78 lb 52.2 / 35.4 kg | 155 / 107 lb 70.3 / 48.5 kg | 193 / 140 lb 87.5 / 63.5 kg |
How Your Plate Loaded Row vs Seated One Arm Cable Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Plate Loaded Row vs Seated One Arm Cable Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the plate loaded row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 exact bodyweight with 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 becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 plate loaded row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the seated one arm cable row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded 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 plate loaded 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.
Across 120–300 lb bodyweight, the Elite gap changes from 17.7 to 32.2 kg.
How to read the table: Every number is the seated one arm cable row standard minus the plate loaded row standard. A plus sign means the seated one arm cable row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −39 lb −17.7 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −44 lb −20 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −33 lb −14.9 kg | −42 lb −19.1 kg | −47 lb −21.4 kg |
| 170 lb 77.1 kg | −27 lb −12.2 kg | −35 lb −15.9 kg | −44 lb −20 kg | −49 lb −22.2 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −52 lb −23.6 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −53 lb −24 kg |
| 200 lb 90.7 kg | −31 lb −14 kg | −39 lb −17.7 kg | −49 lb −22.3 kg | −55 lb −25 kg |
| 210 lb 95.3 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −56 lb −25.5 kg |
| 220 lb 99.8 kg | −33 lb −15 kg | −42 lb −19.1 kg | −52 lb −23.6 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −55 lb −25 kg | −62 lb −28.1 kg |
| 250 lb 113.4 kg | −36 lb −16.3 kg | −46 lb −20.8 kg | −57 lb −25.9 kg | −64 lb −29.1 kg |
| 260 lb 117.9 kg | −37 lb −16.8 kg | −47 lb −21.4 kg | −58 lb −26.3 kg | −66 lb −29.9 kg |
| 270 lb 122.5 kg | −38 lb −17.3 kg | −48 lb −21.8 kg | −59 lb −26.8 kg | −67 lb −30.3 kg |
| 280 lb 127 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −61 lb −27.7 kg | −69 lb −31.3 kg |
| 290 lb 131.5 kg | −40 lb −18.2 kg | −51 lb −23.1 kg | −62 lb −28.1 kg | −70 lb −31.7 kg |
| 300 lb 136.1 kg | −40 lb −18.2 kg | −51 lb −23.2 kg | −63 lb −28.6 kg | −71 lb −32.2 kg |
How Women’s Plate Loaded Row and Seated One Arm Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Row for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 13.6 kg at 100 lb and 24 kg at 240 lb.
How to read the table: Every number is the seated one arm cable row standard minus the plate loaded row standard. A plus sign means the seated one arm cable row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −22 lb −9.9 kg | −29 lb −13.1 kg | −32 lb −14.6 kg |
| 120 lb 54.4 kg | −18 lb −8.2 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −34 lb −15.4 kg |
| 130 lb 59 kg | −20 lb −9 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −35 lb −15.9 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −38 lb −17.2 kg |
| 150 lb 68 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −35 lb −15.9 kg | −39 lb −17.7 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −41 lb −18.6 kg |
| 170 lb 77.1 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −38 lb −17.2 kg | −42 lb −19.1 kg |
| 180 lb 81.6 kg | −24 lb −10.8 kg | −31 lb −14.1 kg | −40 lb −18.2 kg | −44 lb −19.9 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −46 lb −20.8 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −33 lb −15 kg | −43 lb −19.5 kg | −47 lb −21.4 kg |
| 210 lb 95.3 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −48 lb −21.7 kg |
| 220 lb 99.8 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −50 lb −22.7 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −46 lb −20.8 kg | −51 lb −23.1 kg |
| 240 lb 108.9 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −53 lb −24 kg |
Plate Loaded Row and Seated One Arm Cable Row Exercises Used by This Calculator
For a useful comparison, perform a strict plate loaded row and a strict seated one arm cable row using the setup and load rules below. Use strict, repeatable Plate Loaded Row and Seated One Arm Cable Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Use the 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 Plate Loaded Row result and one recent Seated One Arm Cable Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Row — View the individual Plate Loaded 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.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.