Seated Cable Row vs Machine Seated Row Strength Standards
Compare your seated cable row and machine seated row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Seated Cable Row, enter selected stack weight. For Machine Seated Row, enter displayed machine or stack weight. Use a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing; use a strict, repeatable machine seated row set that follows the canonical setup, range, and lockout rules. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Seated Cable Row vs Machine Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and machine seated 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 seated cable row and machine seated 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 Seated Cable Row / Machine Seated 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 Seated Cable Row vs Machine Seated Row Standards
How to read the table: The first number is Seated Cable Row; the second is Machine Seated 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 | 56 / 63 lb 25.4 / 28.6 kg | 77 / 87 lb 34.9 / 39.5 kg | 105 / 118 lb 47.6 / 53.5 kg | 133 / 148 lb 60.3 / 67.1 kg |
| 130 lb 59 kg | 59 / 67 lb 26.8 / 30.4 kg | 82 / 92 lb 37.2 / 41.7 kg | 111 / 124 lb 50.3 / 56.2 kg | 141 / 156 lb 64 / 70.8 kg |
| 140 lb 63.5 kg | 62 / 70 lb 28.1 / 31.8 kg | 86 / 96 lb 39 / 43.5 kg | 117 / 131 lb 53.1 / 59.4 kg | 148 / 164 lb 67.1 / 74.4 kg |
| 150 lb 68 kg | 65 / 73 lb 29.5 / 33.1 kg | 90 / 101 lb 40.8 / 45.8 kg | 122 / 137 lb 55.3 / 62.1 kg | 155 / 172 lb 70.3 / 78 kg |
| 160 lb 72.6 kg | 68 / 77 lb 30.8 / 34.9 kg | 94 / 105 lb 42.6 / 47.6 kg | 128 / 143 lb 58.1 / 64.9 kg | 161 / 179 lb 73 / 81.2 kg |
| 170 lb 77.1 kg | 71 / 80 lb 32.2 / 36.3 kg | 97 / 110 lb 44 / 49.9 kg | 133 / 149 lb 60.3 / 67.6 kg | 168 / 187 lb 76.2 / 84.8 kg |
| 180 lb 81.6 kg | 73 / 83 lb 33.1 / 37.6 kg | 101 / 114 lb 45.8 / 51.7 kg | 138 / 154 lb 62.6 / 69.9 kg | 175 / 194 lb 79.4 / 88 kg |
| 190 lb 86.2 kg | 76 / 86 lb 34.5 / 39 kg | 105 / 118 lb 47.6 / 53.5 kg | 143 / 160 lb 64.9 / 72.6 kg | 181 / 201 lb 82.1 / 91.2 kg |
| 200 lb 90.7 kg | 79 / 89 lb 35.8 / 40.4 kg | 109 / 122 lb 49.4 / 55.3 kg | 148 / 166 lb 67.1 / 75.3 kg | 187 / 208 lb 84.8 / 94.3 kg |
| 210 lb 95.3 kg | 81 / 92 lb 36.7 / 41.7 kg | 112 / 126 lb 50.8 / 57.2 kg | 153 / 171 lb 69.4 / 77.6 kg | 193 / 215 lb 87.5 / 97.5 kg |
| 220 lb 99.8 kg | 84 / 95 lb 38.1 / 43.1 kg | 116 / 130 lb 52.6 / 59 kg | 158 / 176 lb 71.7 / 79.8 kg | 200 / 222 lb 90.7 / 100.7 kg |
| 230 lb 104.3 kg | 86 / 98 lb 39 / 44.5 kg | 119 / 134 lb 54 / 60.8 kg | 162 / 182 lb 73.5 / 82.6 kg | 206 / 228 lb 93.4 / 103.4 kg |
| 240 lb 108.9 kg | 89 / 100 lb 40.4 / 45.4 kg | 123 / 138 lb 55.8 / 62.6 kg | 167 / 187 lb 75.7 / 84.8 kg | 212 / 235 lb 96.2 / 106.6 kg |
| 250 lb 113.4 kg | 91 / 103 lb 41.3 / 46.7 kg | 126 / 142 lb 57.2 / 64.4 kg | 172 / 192 lb 78 / 87.1 kg | 217 / 241 lb 98.4 / 109.3 kg |
| 260 lb 117.9 kg | 94 / 106 lb 42.6 / 48.1 kg | 129 / 145 lb 58.5 / 65.8 kg | 176 / 197 lb 79.8 / 89.4 kg | 223 / 248 lb 101.2 / 112.5 kg |
| 270 lb 122.5 kg | 96 / 109 lb 43.5 / 49.4 kg | 133 / 149 lb 60.3 / 67.6 kg | 181 / 202 lb 82.1 / 91.6 kg | 229 / 254 lb 103.9 / 115.2 kg |
| 280 lb 127 kg | 98 / 111 lb 44.5 / 50.3 kg | 136 / 153 lb 61.7 / 69.4 kg | 185 / 207 lb 83.9 / 93.9 kg | 234 / 260 lb 106.1 / 117.9 kg |
| 290 lb 131.5 kg | 101 / 114 lb 45.8 / 51.7 kg | 139 / 156 lb 63 / 70.8 kg | 190 / 212 lb 86.2 / 96.2 kg | 240 / 266 lb 108.9 / 120.7 kg |
| 300 lb 136.1 kg | 103 / 117 lb 46.7 / 53.1 kg | 142 / 160 lb 64.4 / 72.6 kg | 194 / 217 lb 88 / 98.4 kg | 245 / 273 lb 111.1 / 123.8 kg |
Women’s Seated Cable Row vs Machine Seated Row Standards
How to read the table: The first number is Seated Cable Row; the second is Machine Seated 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 / 43 lb 18.1 / 19.5 kg | 57 / 62 lb 25.9 / 28.1 kg | 75 / 82 lb 34 / 37.2 kg | 92 / 105 lb 41.7 / 47.6 kg |
| 110 lb 49.9 kg | 43 / 46 lb 19.5 / 20.9 kg | 61 / 66 lb 27.7 / 29.9 kg | 80 / 88 lb 36.3 / 39.9 kg | 98 / 111 lb 44.5 / 50.3 kg |
| 120 lb 54.4 kg | 46 / 49 lb 20.9 / 22.2 kg | 65 / 70 lb 29.5 / 31.8 kg | 84 / 93 lb 38.1 / 42.2 kg | 103 / 118 lb 46.7 / 53.5 kg |
| 130 lb 59 kg | 48 / 52 lb 21.8 / 23.6 kg | 68 / 74 lb 30.8 / 33.6 kg | 89 / 98 lb 40.4 / 44.5 kg | 109 / 125 lb 49.4 / 56.7 kg |
| 140 lb 63.5 kg | 51 / 54 lb 23.1 / 24.5 kg | 72 / 77 lb 32.7 / 34.9 kg | 94 / 103 lb 42.6 / 46.7 kg | 115 / 131 lb 52.2 / 59.4 kg |
| 150 lb 68 kg | 53 / 57 lb 24 / 25.9 kg | 75 / 81 lb 34 / 36.7 kg | 98 / 108 lb 44.5 / 49 kg | 120 / 137 lb 54.4 / 62.1 kg |
| 160 lb 72.6 kg | 55 / 60 lb 24.9 / 27.2 kg | 78 / 85 lb 35.4 / 38.6 kg | 102 / 113 lb 46.3 / 51.3 kg | 125 / 143 lb 56.7 / 64.9 kg |
| 170 lb 77.1 kg | 58 / 62 lb 26.3 / 28.1 kg | 82 / 88 lb 37.2 / 39.9 kg | 107 / 117 lb 48.5 / 53.1 kg | 130 / 149 lb 59 / 67.6 kg |
| 180 lb 81.6 kg | 60 / 64 lb 27.2 / 29 kg | 85 / 91 lb 38.6 / 41.3 kg | 111 / 122 lb 50.3 / 55.3 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 190 lb 86.2 kg | 62 / 67 lb 28.1 / 30.4 kg | 88 / 95 lb 39.9 / 43.1 kg | 115 / 126 lb 52.2 / 57.2 kg | 140 / 160 lb 63.5 / 72.6 kg |
| 200 lb 90.7 kg | 64 / 69 lb 29 / 31.3 kg | 91 / 98 lb 41.3 / 44.5 kg | 119 / 131 lb 54 / 59.4 kg | 145 / 166 lb 65.8 / 75.3 kg |
| 210 lb 95.3 kg | 66 / 71 lb 29.9 / 32.2 kg | 94 / 101 lb 42.6 / 45.8 kg | 123 / 135 lb 55.8 / 61.2 kg | 150 / 171 lb 68 / 77.6 kg |
| 220 lb 99.8 kg | 68 / 74 lb 30.8 / 33.6 kg | 97 / 105 lb 44 / 47.6 kg | 127 / 139 lb 57.6 / 63 kg | 155 / 177 lb 70.3 / 80.3 kg |
| 230 lb 104.3 kg | 70 / 76 lb 31.8 / 34.5 kg | 100 / 108 lb 45.4 / 49 kg | 130 / 144 lb 59 / 65.3 kg | 160 / 182 lb 72.6 / 82.6 kg |
| 240 lb 108.9 kg | 73 / 78 lb 33.1 / 35.4 kg | 103 / 111 lb 46.7 / 50.3 kg | 134 / 148 lb 60.8 / 67.1 kg | 164 / 187 lb 74.4 / 84.8 kg |
How Your Seated Cable Row vs Machine Seated 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 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.
3. Find the machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the machine seated row | Adjust machine seated 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 Seated Cable Row and Machine Seated 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 machine seated row standard is higher; below zero means the seated cable 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.
6.8 → 12.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the seated cable row standard. A plus sign means the machine seated row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +16 lb +7.3 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +11 lb +5 kg | +15 lb +6.8 kg | +17 lb +7.7 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +11 lb +5 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +19 lb +8.6 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +20 lb +9.1 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +22 lb +10 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +23 lb +10.4 kg |
| 250 lb 113.4 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +24 lb +10.9 kg |
| 260 lb 117.9 kg | +12 lb +5.5 kg | +16 lb +7.3 kg | +21 lb +9.6 kg | +25 lb +11.3 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +25 lb +11.3 kg |
| 280 lb 127 kg | +13 lb +5.8 kg | +17 lb +7.7 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +17 lb +7.8 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 300 lb 136.1 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
How Women’s Seated Cable Row and Machine Seated Row Standards Differ
What the women’s data shows:
The seated cable row and machine seated row standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 10.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the seated cable row standard. A plus sign means the machine seated row standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +8 lb +3.6 kg | +13 lb +5.8 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +9 lb +4.1 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +16 lb +7.2 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +17 lb +7.7 kg |
| 160 lb 72.6 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +11 lb +5 kg | +18 lb +8.2 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +11 lb +5 kg | +20 lb +9.1 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +21 lb +9.5 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +21 lb +9.6 kg |
| 220 lb 99.8 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +22 lb +10 kg |
| 230 lb 104.3 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +14 lb +6.3 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +14 lb +6.3 kg | +23 lb +10.4 kg |
Seated Cable Row and Machine Seated Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict machine seated row. Use strict Seated Cable Row and Machine Seated Row sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
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.
Use a strict, repeatable Machine Seated Row
These standards reflect effective total machine load, not one-side plate load or one-arm load Performed seated on a selectorized or plate-loaded row machine using both handles Consistent machine, seat setting, handle, grip, and body position assumed across all tests Torso remains stable throughout the pull and return Handles reach a consistent finish near the lower ribs, waist, or upper abdomen Elbows clearly drive back without shrugging or curling the handles Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Seated Cable Row set and one recent Machine Seated Row set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Machine Seated Row — View the individual Machine Seated Row standards and next strength-level target.
- Chest Supported 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.