Romanian Deadlift vs Cable Hamstring Curl Strength Standards
Compare your Romanian deadlift and cable hamstring curl 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.
Use each exercise's canonical input: Total barbell weight for Romanian Deadlift and Displayed machine or stack weight for Cable Hamstring Curl. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a strict, repeatable cable hamstring curl test using the canonical setup, range, and finish rules. 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.
Romanian Deadlift vs Cable Hamstring Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and cable hamstring curl to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Romanian deadlift and cable hamstring curl.
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 Romanian Deadlift / Cable Hamstring Curl, 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 Romanian Deadlift vs Cable Hamstring Curl Standards
How to read the table: The first number is Romanian Deadlift; the second is Cable Hamstring Curl. 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 | 98 / 17 lb 44.5 / 7.7 kg | 126 / 28 lb 57.2 / 12.7 kg | 175 / 45 lb 79.4 / 20.4 kg | 224 / 64 lb 101.6 / 29 kg |
| 130 lb 59 kg | 103 / 18 lb 46.7 / 8.2 kg | 133 / 30 lb 60.3 / 13.6 kg | 185 / 47 lb 83.9 / 21.3 kg | 236 / 68 lb 107 / 30.8 kg |
| 140 lb 63.5 kg | 109 / 19 lb 49.4 / 8.6 kg | 140 / 31 lb 63.5 / 14.1 kg | 194 / 50 lb 88 / 22.7 kg | 248 / 71 lb 112.5 / 32.2 kg |
| 150 lb 68 kg | 114 / 20 lb 51.7 / 9.1 kg | 146 / 32 lb 66.2 / 14.5 kg | 203 / 52 lb 92.1 / 23.6 kg | 260 / 74 lb 117.9 / 33.6 kg |
| 160 lb 72.6 kg | 119 / 21 lb 54 / 9.5 kg | 152 / 34 lb 68.9 / 15.4 kg | 212 / 54 lb 96.2 / 24.5 kg | 271 / 78 lb 122.9 / 35.4 kg |
| 170 lb 77.1 kg | 123 / 21 lb 55.8 / 9.5 kg | 159 / 35 lb 72.1 / 15.9 kg | 221 / 57 lb 100.2 / 25.9 kg | 282 / 81 lb 127.9 / 36.7 kg |
| 180 lb 81.6 kg | 128 / 22 lb 58.1 / 10 kg | 165 / 37 lb 74.8 / 16.8 kg | 230 / 59 lb 104.3 / 26.8 kg | 293 / 84 lb 132.9 / 38.1 kg |
| 190 lb 86.2 kg | 133 / 23 lb 60.3 / 10.4 kg | 171 / 38 lb 77.6 / 17.2 kg | 238 / 61 lb 108 / 27.7 kg | 304 / 87 lb 137.9 / 39.5 kg |
| 200 lb 90.7 kg | 138 / 24 lb 62.6 / 10.9 kg | 177 / 39 lb 80.3 / 17.7 kg | 246 / 63 lb 111.6 / 28.6 kg | 315 / 90 lb 142.9 / 40.8 kg |
| 210 lb 95.3 kg | 142 / 25 lb 64.4 / 11.3 kg | 183 / 41 lb 83 / 18.6 kg | 254 / 65 lb 115.2 / 29.5 kg | 325 / 93 lb 147.4 / 42.2 kg |
| 220 lb 99.8 kg | 147 / 25 lb 66.7 / 11.3 kg | 189 / 42 lb 85.7 / 19.1 kg | 262 / 67 lb 118.8 / 30.4 kg | 335 / 96 lb 152 / 43.5 kg |
| 230 lb 104.3 kg | 151 / 26 lb 68.5 / 11.8 kg | 194 / 43 lb 88 / 19.5 kg | 270 / 69 lb 122.5 / 31.3 kg | 345 / 99 lb 156.5 / 44.9 kg |
| 240 lb 108.9 kg | 155 / 27 lb 70.3 / 12.2 kg | 200 / 44 lb 90.7 / 20 kg | 278 / 71 lb 126.1 / 32.2 kg | 355 / 102 lb 161 / 46.3 kg |
| 250 lb 113.4 kg | 160 / 28 lb 72.6 / 12.7 kg | 205 / 46 lb 93 / 20.9 kg | 286 / 73 lb 129.7 / 33.1 kg | 365 / 104 lb 165.6 / 47.2 kg |
| 260 lb 117.9 kg | 164 / 28 lb 74.4 / 12.7 kg | 211 / 47 lb 95.7 / 21.3 kg | 293 / 75 lb 132.9 / 34 kg | 375 / 107 lb 170.1 / 48.5 kg |
| 270 lb 122.5 kg | 168 / 29 lb 76.2 / 13.2 kg | 216 / 48 lb 98 / 21.8 kg | 301 / 77 lb 136.5 / 34.9 kg | 384 / 110 lb 174.2 / 49.9 kg |
| 280 lb 127 kg | 172 / 30 lb 78 / 13.6 kg | 221 / 49 lb 100.2 / 22.2 kg | 308 / 79 lb 139.7 / 35.8 kg | 394 / 113 lb 178.7 / 51.3 kg |
| 290 lb 131.5 kg | 176 / 30 lb 79.8 / 13.6 kg | 227 / 50 lb 103 / 22.7 kg | 316 / 81 lb 143.3 / 36.7 kg | 403 / 115 lb 182.8 / 52.2 kg |
| 300 lb 136.1 kg | 180 / 31 lb 81.6 / 14.1 kg | 232 / 52 lb 105.2 / 23.6 kg | 323 / 83 lb 146.5 / 37.6 kg | 412 / 118 lb 186.9 / 53.5 kg |
Women’s Romanian Deadlift vs Cable Hamstring Curl Standards
How to read the table: The first number is Romanian Deadlift; the second is Cable Hamstring Curl. 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 | 57 / 11 lb 25.9 / 5 kg | 75 / 18 lb 34 / 8.2 kg | 103 / 27 lb 46.7 / 12.2 kg | 137 / 40 lb 62.1 / 18.1 kg |
| 110 lb 49.9 kg | 61 / 11 lb 27.7 / 5 kg | 80 / 19 lb 36.3 / 8.6 kg | 110 / 29 lb 49.9 / 13.2 kg | 146 / 43 lb 66.2 / 19.5 kg |
| 120 lb 54.4 kg | 65 / 12 lb 29.5 / 5.4 kg | 84 / 20 lb 38.1 / 9.1 kg | 116 / 31 lb 52.6 / 14.1 kg | 155 / 46 lb 70.3 / 20.9 kg |
| 130 lb 59 kg | 68 / 13 lb 30.8 / 5.9 kg | 89 / 21 lb 40.4 / 9.5 kg | 123 / 33 lb 55.8 / 15 kg | 164 / 48 lb 74.4 / 21.8 kg |
| 140 lb 63.5 kg | 72 / 13 lb 32.7 / 5.9 kg | 94 / 22 lb 42.6 / 10 kg | 129 / 34 lb 58.5 / 15.4 kg | 172 / 51 lb 78 / 23.1 kg |
| 150 lb 68 kg | 75 / 14 lb 34 / 6.4 kg | 98 / 23 lb 44.5 / 10.4 kg | 135 / 36 lb 61.2 / 16.3 kg | 180 / 53 lb 81.6 / 24 kg |
| 160 lb 72.6 kg | 78 / 15 lb 35.4 / 6.8 kg | 102 / 24 lb 46.3 / 10.9 kg | 141 / 38 lb 64 / 17.2 kg | 188 / 55 lb 85.3 / 24.9 kg |
| 170 lb 77.1 kg | 82 / 15 lb 37.2 / 6.8 kg | 107 / 25 lb 48.5 / 11.3 kg | 147 / 39 lb 66.7 / 17.7 kg | 196 / 58 lb 88.9 / 26.3 kg |
| 180 lb 81.6 kg | 85 / 16 lb 38.6 / 7.3 kg | 111 / 26 lb 50.3 / 11.8 kg | 152 / 41 lb 68.9 / 18.6 kg | 203 / 60 lb 92.1 / 27.2 kg |
| 190 lb 86.2 kg | 88 / 16 lb 39.9 / 7.3 kg | 115 / 27 lb 52.2 / 12.2 kg | 158 / 42 lb 71.7 / 19.1 kg | 211 / 62 lb 95.7 / 28.1 kg |
| 200 lb 90.7 kg | 91 / 17 lb 41.3 / 7.7 kg | 119 / 28 lb 54 / 12.7 kg | 164 / 44 lb 74.4 / 20 kg | 218 / 64 lb 98.9 / 29 kg |
| 210 lb 95.3 kg | 94 / 18 lb 42.6 / 8.2 kg | 123 / 29 lb 55.8 / 13.2 kg | 169 / 45 lb 76.7 / 20.4 kg | 225 / 66 lb 102.1 / 29.9 kg |
| 220 lb 99.8 kg | 97 / 18 lb 44 / 8.2 kg | 127 / 30 lb 57.6 / 13.6 kg | 174 / 46 lb 78.9 / 20.9 kg | 232 / 68 lb 105.2 / 30.8 kg |
| 230 lb 104.3 kg | 100 / 19 lb 45.4 / 8.6 kg | 130 / 31 lb 59 / 14.1 kg | 180 / 48 lb 81.6 / 21.8 kg | 239 / 70 lb 108.4 / 31.8 kg |
| 240 lb 108.9 kg | 103 / 19 lb 46.7 / 8.6 kg | 134 / 31 lb 60.8 / 14.1 kg | 185 / 49 lb 83.9 / 22.2 kg | 246 / 73 lb 111.6 / 33.1 kg |
How Your Romanian Deadlift vs Cable Hamstring Curl 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 Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift 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 total weight without requiring strength to increase pound for pound.
3. Find the cable hamstring curl strength level
The standards use the sex-specific targets from the individual Cable Hamstring Curl 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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the cable hamstring curl | Adjust cable hamstring curl 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 Romanian Deadlift and Cable Hamstring Curl 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 cable hamstring curl standard is higher; below zero means the Romanian deadlift 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.
72.6 → 133.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the Romanian deadlift standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −81 lb −36.8 kg | −98 lb −44.5 kg | −130 lb −59 kg | −160 lb −72.6 kg |
| 130 lb 59 kg | −85 lb −38.5 kg | −103 lb −46.7 kg | −138 lb −62.6 kg | −168 lb −76.2 kg |
| 140 lb 63.5 kg | −90 lb −40.8 kg | −109 lb −49.4 kg | −144 lb −65.3 kg | −177 lb −80.3 kg |
| 150 lb 68 kg | −94 lb −42.6 kg | −114 lb −51.7 kg | −151 lb −68.5 kg | −186 lb −84.3 kg |
| 160 lb 72.6 kg | −98 lb −44.5 kg | −118 lb −53.5 kg | −158 lb −71.7 kg | −193 lb −87.5 kg |
| 170 lb 77.1 kg | −102 lb −46.3 kg | −124 lb −56.2 kg | −164 lb −74.3 kg | −201 lb −91.2 kg |
| 180 lb 81.6 kg | −106 lb −48.1 kg | −128 lb −58 kg | −171 lb −77.5 kg | −209 lb −94.8 kg |
| 190 lb 86.2 kg | −110 lb −49.9 kg | −133 lb −60.4 kg | −177 lb −80.3 kg | −217 lb −98.4 kg |
| 200 lb 90.7 kg | −114 lb −51.7 kg | −138 lb −62.6 kg | −183 lb −83 kg | −225 lb −102.1 kg |
| 210 lb 95.3 kg | −117 lb −53.1 kg | −142 lb −64.4 kg | −189 lb −85.7 kg | −232 lb −105.2 kg |
| 220 lb 99.8 kg | −122 lb −55.4 kg | −147 lb −66.6 kg | −195 lb −88.4 kg | −239 lb −108.5 kg |
| 230 lb 104.3 kg | −125 lb −56.7 kg | −151 lb −68.5 kg | −201 lb −91.2 kg | −246 lb −111.6 kg |
| 240 lb 108.9 kg | −128 lb −58.1 kg | −156 lb −70.7 kg | −207 lb −93.9 kg | −253 lb −114.7 kg |
| 250 lb 113.4 kg | −132 lb −59.9 kg | −159 lb −72.1 kg | −213 lb −96.6 kg | −261 lb −118.4 kg |
| 260 lb 117.9 kg | −136 lb −61.7 kg | −164 lb −74.4 kg | −218 lb −98.9 kg | −268 lb −121.6 kg |
| 270 lb 122.5 kg | −139 lb −63 kg | −168 lb −76.2 kg | −224 lb −101.6 kg | −274 lb −124.3 kg |
| 280 lb 127 kg | −142 lb −64.4 kg | −172 lb −78 kg | −229 lb −103.9 kg | −281 lb −127.4 kg |
| 290 lb 131.5 kg | −146 lb −66.2 kg | −177 lb −80.3 kg | −235 lb −106.6 kg | −288 lb −130.6 kg |
| 300 lb 136.1 kg | −149 lb −67.5 kg | −180 lb −81.6 kg | −240 lb −108.9 kg | −294 lb −133.4 kg |
How Women’s Romanian Deadlift and Cable Hamstring Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44 → 78.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the Romanian deadlift standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −46 lb −20.9 kg | −57 lb −25.8 kg | −76 lb −34.5 kg | −97 lb −44 kg |
| 110 lb 49.9 kg | −50 lb −22.7 kg | −61 lb −27.7 kg | −81 lb −36.7 kg | −103 lb −46.7 kg |
| 120 lb 54.4 kg | −53 lb −24.1 kg | −64 lb −29 kg | −85 lb −38.5 kg | −109 lb −49.4 kg |
| 130 lb 59 kg | −55 lb −24.9 kg | −68 lb −30.9 kg | −90 lb −40.8 kg | −116 lb −52.6 kg |
| 140 lb 63.5 kg | −59 lb −26.8 kg | −72 lb −32.6 kg | −95 lb −43.1 kg | −121 lb −54.9 kg |
| 150 lb 68 kg | −61 lb −27.6 kg | −75 lb −34.1 kg | −99 lb −44.9 kg | −127 lb −57.6 kg |
| 160 lb 72.6 kg | −63 lb −28.6 kg | −78 lb −35.4 kg | −103 lb −46.8 kg | −133 lb −60.4 kg |
| 170 lb 77.1 kg | −67 lb −30.4 kg | −82 lb −37.2 kg | −108 lb −49 kg | −138 lb −62.6 kg |
| 180 lb 81.6 kg | −69 lb −31.3 kg | −85 lb −38.5 kg | −111 lb −50.3 kg | −143 lb −64.9 kg |
| 190 lb 86.2 kg | −72 lb −32.6 kg | −88 lb −40 kg | −116 lb −52.6 kg | −149 lb −67.6 kg |
| 200 lb 90.7 kg | −74 lb −33.6 kg | −91 lb −41.3 kg | −120 lb −54.4 kg | −154 lb −69.9 kg |
| 210 lb 95.3 kg | −76 lb −34.4 kg | −94 lb −42.6 kg | −124 lb −56.3 kg | −159 lb −72.2 kg |
| 220 lb 99.8 kg | −79 lb −35.8 kg | −97 lb −44 kg | −128 lb −58 kg | −164 lb −74.4 kg |
| 230 lb 104.3 kg | −81 lb −36.8 kg | −99 lb −44.9 kg | −132 lb −59.8 kg | −169 lb −76.6 kg |
| 240 lb 108.9 kg | −84 lb −38.1 kg | −103 lb −46.7 kg | −136 lb −61.7 kg | −173 lb −78.5 kg |
Romanian Deadlift and Cable Hamstring Curl Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a strict cable hamstring curl. Use strict canonical Romanian Deadlift and Cable Hamstring Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Use a strict, repeatable Cable Hamstring Curl
Follow the individual Cable Hamstring Curl calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Romanian Deadlift result and one recent Cable Hamstring Curl result
Use each exercise’s canonical input: Total barbell weight for Romanian Deadlift and Displayed machine or stack weight for Cable Hamstring Curl.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Cable Hamstring Curl — View the individual Cable Hamstring Curl standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.