Seated Cable Row vs Seated One Arm Cable Row Strength Standards
Compare your seated cable row and seated one arm cable 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: Selected cable-stack weight and a whole number from 1 to 12 reps for Seated Cable Row and Displayed machine or cable resistance and a whole number from 1 to 12 reps for Seated One Arm Cable Row. Testing: a seated cable row with braced feet, neutral upright torso, full arm extension, controlled lower-rib or upper-abdomen contact, and elbows behind the torso; Movement is performed seated at a cable row station using one handle and one arm at a time.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Seated Cable Row vs Seated One Arm Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and seated one arm 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 seated cable row and seated one arm 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 Seated Cable Row / Seated One Arm 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 Seated Cable Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is Seated Cable 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 | 56 / 45 lb 25.4 / 20.4 kg | 77 / 64 lb 34.9 / 29 kg | 105 / 88 lb 47.6 / 39.9 kg | 133 / 115 lb 60.3 / 52.2 kg |
| 130 lb 59 kg | 59 / 47 lb 26.8 / 21.3 kg | 82 / 68 lb 37.2 / 30.8 kg | 111 / 93 lb 50.3 / 42.2 kg | 141 / 121 lb 64 / 54.9 kg |
| 140 lb 63.5 kg | 62 / 50 lb 28.1 / 22.7 kg | 86 / 71 lb 39 / 32.2 kg | 117 / 98 lb 53.1 / 44.5 kg | 148 / 127 lb 67.1 / 57.6 kg |
| 150 lb 68 kg | 65 / 52 lb 29.5 / 23.6 kg | 90 / 74 lb 40.8 / 33.6 kg | 122 / 103 lb 55.3 / 46.7 kg | 155 / 133 lb 70.3 / 60.3 kg |
| 160 lb 72.6 kg | 68 / 54 lb 30.8 / 24.5 kg | 94 / 78 lb 42.6 / 35.4 kg | 128 / 107 lb 58.1 / 48.5 kg | 161 / 139 lb 73 / 63 kg |
| 170 lb 77.1 kg | 71 / 57 lb 32.2 / 25.9 kg | 97 / 81 lb 44 / 36.7 kg | 133 / 111 lb 60.3 / 50.3 kg | 168 / 145 lb 76.2 / 65.8 kg |
| 180 lb 81.6 kg | 73 / 59 lb 33.1 / 26.8 kg | 101 / 84 lb 45.8 / 38.1 kg | 138 / 116 lb 62.6 / 52.6 kg | 175 / 150 lb 79.4 / 68 kg |
| 190 lb 86.2 kg | 76 / 61 lb 34.5 / 27.7 kg | 105 / 87 lb 47.6 / 39.5 kg | 143 / 120 lb 64.9 / 54.4 kg | 181 / 156 lb 82.1 / 70.8 kg |
| 200 lb 90.7 kg | 79 / 63 lb 35.8 / 28.6 kg | 109 / 90 lb 49.4 / 40.8 kg | 148 / 124 lb 67.1 / 56.2 kg | 187 / 161 lb 84.8 / 73 kg |
| 210 lb 95.3 kg | 81 / 65 lb 36.7 / 29.5 kg | 112 / 93 lb 50.8 / 42.2 kg | 153 / 128 lb 69.4 / 58.1 kg | 193 / 167 lb 87.5 / 75.7 kg |
| 220 lb 99.8 kg | 84 / 67 lb 38.1 / 30.4 kg | 116 / 96 lb 52.6 / 43.5 kg | 158 / 132 lb 71.7 / 59.9 kg | 200 / 172 lb 90.7 / 78 kg |
| 230 lb 104.3 kg | 86 / 69 lb 39 / 31.3 kg | 119 / 99 lb 54 / 44.9 kg | 162 / 136 lb 73.5 / 61.7 kg | 206 / 177 lb 93.4 / 80.3 kg |
| 240 lb 108.9 kg | 89 / 71 lb 40.4 / 32.2 kg | 123 / 102 lb 55.8 / 46.3 kg | 167 / 140 lb 75.7 / 63.5 kg | 212 / 182 lb 96.2 / 82.6 kg |
| 250 lb 113.4 kg | 91 / 73 lb 41.3 / 33.1 kg | 126 / 104 lb 57.2 / 47.2 kg | 172 / 144 lb 78 / 65.3 kg | 217 / 187 lb 98.4 / 84.8 kg |
| 260 lb 117.9 kg | 94 / 75 lb 42.6 / 34 kg | 129 / 107 lb 58.5 / 48.5 kg | 176 / 148 lb 79.8 / 67.1 kg | 223 / 192 lb 101.2 / 87.1 kg |
| 270 lb 122.5 kg | 96 / 77 lb 43.5 / 34.9 kg | 133 / 110 lb 60.3 / 49.9 kg | 181 / 152 lb 82.1 / 68.9 kg | 229 / 197 lb 103.9 / 89.4 kg |
| 280 lb 127 kg | 98 / 79 lb 44.5 / 35.8 kg | 136 / 113 lb 61.7 / 51.3 kg | 185 / 155 lb 83.9 / 70.3 kg | 234 / 202 lb 106.1 / 91.6 kg |
| 290 lb 131.5 kg | 101 / 81 lb 45.8 / 36.7 kg | 139 / 115 lb 63 / 52.2 kg | 190 / 159 lb 86.2 / 72.1 kg | 240 / 207 lb 108.9 / 93.9 kg |
| 300 lb 136.1 kg | 103 / 83 lb 46.7 / 37.6 kg | 142 / 118 lb 64.4 / 53.5 kg | 194 / 163 lb 88 / 73.9 kg | 245 / 212 lb 111.1 / 96.2 kg |
Women’s Seated Cable Row vs Seated One Arm Cable Row Standards
How to read the table: The first number is Seated Cable 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 | 40 / 30 lb 18.1 / 13.6 kg | 57 / 43 lb 25.9 / 19.5 kg | 75 / 60 lb 34 / 27.2 kg | 92 / 78 lb 41.7 / 35.4 kg |
| 110 lb 49.9 kg | 43 / 32 lb 19.5 / 14.5 kg | 61 / 46 lb 27.7 / 20.9 kg | 80 / 63 lb 36.3 / 28.6 kg | 98 / 83 lb 44.5 / 37.6 kg |
| 120 lb 54.4 kg | 46 / 34 lb 20.9 / 15.4 kg | 65 / 49 lb 29.5 / 22.2 kg | 84 / 67 lb 38.1 / 30.4 kg | 103 / 88 lb 46.7 / 39.9 kg |
| 130 lb 59 kg | 48 / 35 lb 21.8 / 15.9 kg | 68 / 52 lb 30.8 / 23.6 kg | 89 / 71 lb 40.4 / 32.2 kg | 109 / 93 lb 49.4 / 42.2 kg |
| 140 lb 63.5 kg | 51 / 37 lb 23.1 / 16.8 kg | 72 / 54 lb 32.7 / 24.5 kg | 94 / 74 lb 42.6 / 33.6 kg | 115 / 97 lb 52.2 / 44 kg |
| 150 lb 68 kg | 53 / 39 lb 24 / 17.7 kg | 75 / 57 lb 34 / 25.9 kg | 98 / 78 lb 44.5 / 35.4 kg | 120 / 102 lb 54.4 / 46.3 kg |
| 160 lb 72.6 kg | 55 / 41 lb 24.9 / 18.6 kg | 78 / 60 lb 35.4 / 27.2 kg | 102 / 81 lb 46.3 / 36.7 kg | 125 / 106 lb 56.7 / 48.1 kg |
| 170 lb 77.1 kg | 58 / 42 lb 26.3 / 19.1 kg | 82 / 62 lb 37.2 / 28.1 kg | 107 / 85 lb 48.5 / 38.6 kg | 130 / 111 lb 59 / 50.3 kg |
| 180 lb 81.6 kg | 60 / 44 lb 27.2 / 20 kg | 85 / 64 lb 38.6 / 29 kg | 111 / 88 lb 50.3 / 39.9 kg | 136 / 115 lb 61.7 / 52.2 kg |
| 190 lb 86.2 kg | 62 / 46 lb 28.1 / 20.9 kg | 88 / 67 lb 39.9 / 30.4 kg | 115 / 91 lb 52.2 / 41.3 kg | 140 / 119 lb 63.5 / 54 kg |
| 200 lb 90.7 kg | 64 / 47 lb 29 / 21.3 kg | 91 / 69 lb 41.3 / 31.3 kg | 119 / 94 lb 54 / 42.6 kg | 145 / 124 lb 65.8 / 56.2 kg |
| 210 lb 95.3 kg | 66 / 49 lb 29.9 / 22.2 kg | 94 / 71 lb 42.6 / 32.2 kg | 123 / 98 lb 55.8 / 44.5 kg | 150 / 128 lb 68 / 58.1 kg |
| 220 lb 99.8 kg | 68 / 50 lb 30.8 / 22.7 kg | 97 / 74 lb 44 / 33.6 kg | 127 / 101 lb 57.6 / 45.8 kg | 155 / 132 lb 70.3 / 59.9 kg |
| 230 lb 104.3 kg | 70 / 52 lb 31.8 / 23.6 kg | 100 / 76 lb 45.4 / 34.5 kg | 130 / 104 lb 59 / 47.2 kg | 160 / 136 lb 72.6 / 61.7 kg |
| 240 lb 108.9 kg | 73 / 53 lb 33.1 / 24 kg | 103 / 78 lb 46.7 / 35.4 kg | 134 / 107 lb 60.8 / 48.5 kg | 164 / 140 lb 74.4 / 63.5 kg |
How Your Seated Cable Row vs Seated One Arm 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 seated cable row strength level
The seated cable row standards use the sex-specific standards 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 row more selected resistance without requiring strength to increase pound for pound.
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 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the seated one arm cable 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 Seated Cable 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 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.
8.1 → 14.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated one arm cable row standard minus the seated cable row standard. A plus sign means the seated one arm cable 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 | −11 lb −5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −18 lb −8.1 kg |
| 130 lb 59 kg | −12 lb −5.5 kg | −14 lb −6.4 kg | −18 lb −8.1 kg | −20 lb −9.1 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −21 lb −9.5 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −19 lb −8.6 kg | −22 lb −10 kg |
| 160 lb 72.6 kg | −14 lb −6.3 kg | −16 lb −7.2 kg | −21 lb −9.6 kg | −22 lb −10 kg |
| 170 lb 77.1 kg | −14 lb −6.3 kg | −16 lb −7.3 kg | −22 lb −10 kg | −23 lb −10.4 kg |
| 180 lb 81.6 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −22 lb −10 kg | −25 lb −11.4 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −23 lb −10.5 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −16 lb −7.2 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 210 lb 95.3 kg | −16 lb −7.2 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −26 lb −11.8 kg |
| 220 lb 99.8 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −28 lb −12.7 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −29 lb −13.1 kg |
| 240 lb 108.9 kg | −18 lb −8.2 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −30 lb −13.6 kg |
| 250 lb 113.4 kg | −18 lb −8.2 kg | −22 lb −10 kg | −28 lb −12.7 kg | −30 lb −13.6 kg |
| 260 lb 117.9 kg | −19 lb −8.6 kg | −22 lb −10 kg | −28 lb −12.7 kg | −31 lb −14.1 kg |
| 270 lb 122.5 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −32 lb −14.5 kg |
| 280 lb 127 kg | −19 lb −8.7 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −32 lb −14.5 kg |
| 290 lb 131.5 kg | −20 lb −9.1 kg | −24 lb −10.8 kg | −31 lb −14.1 kg | −33 lb −15 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −33 lb −14.9 kg |
How Women’s Seated Cable Row and Seated One Arm Cable 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.
6.3 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated one arm cable row standard minus the seated cable row standard. A plus sign means the seated one arm cable 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 | −10 lb −4.5 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −14 lb −6.3 kg |
| 110 lb 49.9 kg | −11 lb −5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −15 lb −6.9 kg |
| 120 lb 54.4 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −17 lb −7.7 kg | −15 lb −6.8 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −18 lb −8.2 kg | −16 lb −7.2 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −20 lb −9 kg | −18 lb −8.2 kg |
| 150 lb 68 kg | −14 lb −6.3 kg | −18 lb −8.1 kg | −20 lb −9.1 kg | −18 lb −8.1 kg |
| 160 lb 72.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −21 lb −9.6 kg | −19 lb −8.6 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −22 lb −9.9 kg | −19 lb −8.7 kg |
| 180 lb 81.6 kg | −16 lb −7.2 kg | −21 lb −9.6 kg | −23 lb −10.4 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | −16 lb −7.2 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −21 lb −9.5 kg |
| 200 lb 90.7 kg | −17 lb −7.7 kg | −22 lb −10 kg | −25 lb −11.4 kg | −21 lb −9.6 kg |
| 210 lb 95.3 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −25 lb −11.3 kg | −22 lb −9.9 kg |
| 220 lb 99.8 kg | −18 lb −8.1 kg | −23 lb −10.4 kg | −26 lb −11.8 kg | −23 lb −10.4 kg |
| 230 lb 104.3 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −24 lb −10.9 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −27 lb −12.3 kg | −24 lb −10.9 kg |
Seated Cable Row and Seated One Arm Cable Row Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict seated one arm cable row test. Use strict canonical Seated Cable Row and Seated One Arm Cable Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one seated cable row station without torso drive
Brace the feet, keep a neutral upright torso, begin at full arm extension, pull the handle to the lower ribs or upper abdomen with the elbows behind the torso, and return under control. Enter selected stack weight only. Do not enter pulley-adjusted force, a machine plate total, bodyweight shift, leg drive, partial rep, or jerked handle.
Use the canonical 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 Seated Cable Row result and one recent Seated One Arm Cable Row result
Use each exercise’s canonical input: Selected cable-stack weight and a whole number from 1 to 12 reps for Seated Cable Row and Displayed machine or cable resistance and a whole number from 1 to 12 reps for Seated One Arm Cable Row.
Related Tools
- Seated Cable Row — View the individual Seated Cable 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.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Australian Pull Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.