Seated Cable Row vs Single-Arm Dumbbell Row Strength Standards
Compare your seated cable row and one-arm dumbbell row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: selected cable-stack weight and 1–12 strict reps. Second lift: weight of the one dumbbell and 1–12 strict reps. Pounds or kilograms. For the first exercise, performed seated on a cable row station with feet braced against the platform. For the second exercise, keep the support or hinge position fixed, row the dumbbell toward the lower ribs, hip, or side of the trunk. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Cable Row vs One Arm Dumbbell Row Strength Standards by Bodyweight
The paired standards below show what the seated cable row and one-arm dumbbell 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 Seated Cable Row / One Arm Dumbbell Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated Cable Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Seated Cable Row; the second is One Arm Dumbbell 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 / 48 lb 25.4 / 21.8 kg | 77 / 70 lb 34.9 / 31.8 kg | 105 / 98 lb 47.6 / 44.5 kg | 133 / 129 lb 60.3 / 58.5 kg |
| 130 lb 59 kg | 59 / 50 lb 26.8 / 22.7 kg | 82 / 74 lb 37.2 / 33.6 kg | 111 / 103 lb 50.3 / 46.7 kg | 141 / 136 lb 64 / 61.7 kg |
| 140 lb 63.5 kg | 62 / 53 lb 28.1 / 24 kg | 86 / 78 lb 39 / 35.4 kg | 117 / 109 lb 53.1 / 49.4 kg | 148 / 143 lb 67.1 / 64.9 kg |
| 150 lb 68 kg | 65 / 56 lb 29.5 / 25.4 kg | 90 / 81 lb 40.8 / 36.7 kg | 122 / 114 lb 55.3 / 51.7 kg | 155 / 149 lb 70.3 / 67.6 kg |
| 160 lb 72.6 kg | 68 / 58 lb 30.8 / 26.3 kg | 94 / 85 lb 42.6 / 38.6 kg | 128 / 119 lb 58.1 / 54 kg | 161 / 156 lb 73 / 70.8 kg |
| 170 lb 77.1 kg | 71 / 60 lb 32.2 / 27.2 kg | 97 / 88 lb 44 / 39.9 kg | 133 / 123 lb 60.3 / 55.8 kg | 168 / 162 lb 76.2 / 73.5 kg |
| 180 lb 81.6 kg | 73 / 63 lb 33.1 / 28.6 kg | 101 / 92 lb 45.8 / 41.7 kg | 138 / 128 lb 62.6 / 58.1 kg | 175 / 169 lb 79.4 / 76.7 kg |
| 190 lb 86.2 kg | 76 / 65 lb 34.5 / 29.5 kg | 105 / 95 lb 47.6 / 43.1 kg | 143 / 133 lb 64.9 / 60.3 kg | 181 / 175 lb 82.1 / 79.4 kg |
| 200 lb 90.7 kg | 79 / 67 lb 35.8 / 30.4 kg | 109 / 98 lb 49.4 / 44.5 kg | 148 / 138 lb 67.1 / 62.6 kg | 187 / 181 lb 84.8 / 82.1 kg |
| 210 lb 95.3 kg | 81 / 69 lb 36.7 / 31.3 kg | 112 / 102 lb 50.8 / 46.3 kg | 153 / 142 lb 69.4 / 64.4 kg | 193 / 187 lb 87.5 / 84.8 kg |
| 220 lb 99.8 kg | 84 / 72 lb 38.1 / 32.7 kg | 116 / 105 lb 52.6 / 47.6 kg | 158 / 147 lb 71.7 / 66.7 kg | 200 / 193 lb 90.7 / 87.5 kg |
| 230 lb 104.3 kg | 86 / 74 lb 39 / 33.6 kg | 119 / 108 lb 54 / 49 kg | 162 / 151 lb 73.5 / 68.5 kg | 206 / 199 lb 93.4 / 90.3 kg |
| 240 lb 108.9 kg | 89 / 76 lb 40.4 / 34.5 kg | 123 / 111 lb 55.8 / 50.3 kg | 167 / 155 lb 75.7 / 70.3 kg | 212 / 204 lb 96.2 / 92.5 kg |
| 250 lb 113.4 kg | 91 / 78 lb 41.3 / 35.4 kg | 126 / 114 lb 57.2 / 51.7 kg | 172 / 160 lb 78 / 72.6 kg | 217 / 210 lb 98.4 / 95.3 kg |
| 260 lb 117.9 kg | 94 / 80 lb 42.6 / 36.3 kg | 129 / 117 lb 58.5 / 53.1 kg | 176 / 164 lb 79.8 / 74.4 kg | 223 / 216 lb 101.2 / 98 kg |
| 270 lb 122.5 kg | 96 / 82 lb 43.5 / 37.2 kg | 133 / 120 lb 60.3 / 54.4 kg | 181 / 168 lb 82.1 / 76.2 kg | 229 / 221 lb 103.9 / 100.2 kg |
| 280 lb 127 kg | 98 / 84 lb 44.5 / 38.1 kg | 136 / 123 lb 61.7 / 55.8 kg | 185 / 172 lb 83.9 / 78 kg | 234 / 227 lb 106.1 / 103 kg |
| 290 lb 131.5 kg | 101 / 86 lb 45.8 / 39 kg | 139 / 126 lb 63 / 57.2 kg | 190 / 176 lb 86.2 / 79.8 kg | 240 / 232 lb 108.9 / 105.2 kg |
| 300 lb 136.1 kg | 103 / 88 lb 46.7 / 39.9 kg | 142 / 129 lb 64.4 / 58.5 kg | 194 / 180 lb 88 / 81.6 kg | 245 / 237 lb 111.1 / 107.5 kg |
Women’s Seated Cable Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Seated Cable Row; the second is One Arm Dumbbell 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 / 27 lb 18.1 / 12.2 kg | 57 / 41 lb 25.9 / 18.6 kg | 75 / 60 lb 34 / 27.2 kg | 92 / 80 lb 41.7 / 36.3 kg |
| 110 lb 49.9 kg | 43 / 29 lb 19.5 / 13.2 kg | 61 / 44 lb 27.7 / 20 kg | 80 / 63 lb 36.3 / 28.6 kg | 98 / 85 lb 44.5 / 38.6 kg |
| 120 lb 54.4 kg | 46 / 31 lb 20.9 / 14.1 kg | 65 / 47 lb 29.5 / 21.3 kg | 84 / 67 lb 38.1 / 30.4 kg | 103 / 90 lb 46.7 / 40.8 kg |
| 130 lb 59 kg | 48 / 33 lb 21.8 / 15 kg | 68 / 49 lb 30.8 / 22.2 kg | 89 / 71 lb 40.4 / 32.2 kg | 109 / 95 lb 49.4 / 43.1 kg |
| 140 lb 63.5 kg | 51 / 34 lb 23.1 / 15.4 kg | 72 / 52 lb 32.7 / 23.6 kg | 94 / 74 lb 42.6 / 33.6 kg | 115 / 100 lb 52.2 / 45.4 kg |
| 150 lb 68 kg | 53 / 36 lb 24 / 16.3 kg | 75 / 54 lb 34 / 24.5 kg | 98 / 78 lb 44.5 / 35.4 kg | 120 / 105 lb 54.4 / 47.6 kg |
| 160 lb 72.6 kg | 55 / 38 lb 24.9 / 17.2 kg | 78 / 56 lb 35.4 / 25.4 kg | 102 / 81 lb 46.3 / 36.7 kg | 125 / 110 lb 56.7 / 49.9 kg |
| 170 lb 77.1 kg | 58 / 39 lb 26.3 / 17.7 kg | 82 / 59 lb 37.2 / 26.8 kg | 107 / 85 lb 48.5 / 38.6 kg | 130 / 114 lb 59 / 51.7 kg |
| 180 lb 81.6 kg | 60 / 41 lb 27.2 / 18.6 kg | 85 / 61 lb 38.6 / 27.7 kg | 111 / 88 lb 50.3 / 39.9 kg | 136 / 119 lb 61.7 / 54 kg |
| 190 lb 86.2 kg | 62 / 42 lb 28.1 / 19.1 kg | 88 / 63 lb 39.9 / 28.6 kg | 115 / 91 lb 52.2 / 41.3 kg | 140 / 123 lb 63.5 / 55.8 kg |
| 200 lb 90.7 kg | 64 / 44 lb 29 / 20 kg | 91 / 65 lb 41.3 / 29.5 kg | 119 / 94 lb 54 / 42.6 kg | 145 / 127 lb 65.8 / 57.6 kg |
| 210 lb 95.3 kg | 66 / 45 lb 29.9 / 20.4 kg | 94 / 68 lb 42.6 / 30.8 kg | 123 / 98 lb 55.8 / 44.5 kg | 150 / 131 lb 68 / 59.4 kg |
| 220 lb 99.8 kg | 68 / 46 lb 30.8 / 20.9 kg | 97 / 70 lb 44 / 31.8 kg | 127 / 101 lb 57.6 / 45.8 kg | 155 / 136 lb 70.3 / 61.7 kg |
| 230 lb 104.3 kg | 70 / 48 lb 31.8 / 21.8 kg | 100 / 72 lb 45.4 / 32.7 kg | 130 / 104 lb 59 / 47.2 kg | 160 / 140 lb 72.6 / 63.5 kg |
| 240 lb 108.9 kg | 73 / 49 lb 33.1 / 22.2 kg | 103 / 74 lb 46.7 / 33.6 kg | 134 / 107 lb 60.8 / 48.5 kg | 164 / 144 lb 74.4 / 65.3 kg |
How Your Seated Cable Row vs One Arm Dumbbell Row Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Seated Cable Row and One Arm Dumbbell Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the one-arm dumbbell row strength level
For one-arm dumbbell row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| 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 Seated Cable Row and One Arm Dumbbell 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 one-arm dumbbell 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 1.8 to 3.6 kg.
How to read the table: Every number is the one-arm dumbbell row standard minus the seated cable row standard. A plus sign means the one-arm dumbbell 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 | −8 lb −3.6 kg | −7 lb −3.1 kg | −7 lb −3.1 kg | −4 lb −1.8 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −8 lb −3.6 kg | −8 lb −3.7 kg | −5 lb −2.2 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −9 lb −4 kg | −9 lb −4.1 kg | −5 lb −2.2 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −10 lb −4.5 kg | −10 lb −4.6 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −11 lb −4.9 kg | −10 lb −4.5 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −10 lb −4.5 kg | −11 lb −5 kg | −6 lb −2.7 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −11 lb −5 kg | −11 lb −5 kg | −7 lb −3.2 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −11 lb −5 kg | −11 lb −5 kg | −7 lb −3.1 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −8 lb −3.7 kg |
| 250 lb 113.4 kg | −13 lb −5.9 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −7 lb −3.1 kg |
| 260 lb 117.9 kg | −14 lb −6.3 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −7 lb −3.2 kg |
| 270 lb 122.5 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −8 lb −3.7 kg |
| 280 lb 127 kg | −14 lb −6.4 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −7 lb −3.1 kg |
| 290 lb 131.5 kg | −15 lb −6.8 kg | −13 lb −5.8 kg | −14 lb −6.4 kg | −8 lb −3.7 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −13 lb −5.9 kg | −14 lb −6.4 kg | −8 lb −3.6 kg |
How Women’s Seated Cable Row and One Arm Dumbbell Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Seated Cable Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 5.4 to 9.1 kg.
How to read the table: Every number is the one-arm dumbbell row standard minus the seated cable row standard. A plus sign means the one-arm dumbbell 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 | −13 lb −5.9 kg | −16 lb −7.3 kg | −15 lb −6.8 kg | −12 lb −5.4 kg |
| 110 lb 49.9 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −13 lb −5.9 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −18 lb −8.2 kg | −14 lb −6.3 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −20 lb −9 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −22 lb −10 kg | −21 lb −9.6 kg | −15 lb −6.8 kg |
| 170 lb 77.1 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −22 lb −9.9 kg | −16 lb −7.3 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −23 lb −10.4 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | −20 lb −9 kg | −25 lb −11.3 kg | −24 lb −10.9 kg | −17 lb −7.7 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −26 lb −11.8 kg | −25 lb −11.4 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −25 lb −11.3 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −22 lb −9.9 kg | −27 lb −12.2 kg | −26 lb −11.8 kg | −19 lb −8.6 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −28 lb −12.7 kg | −26 lb −11.8 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | −24 lb −10.9 kg | −29 lb −13.1 kg | −27 lb −12.3 kg | −20 lb −9.1 kg |
Seated Cable Row and One Arm Dumbbell Row Exercises Used by This Calculator
Valid results depend on using the specified seated cable row and one-arm dumbbell row technique and load convention. Use strict, repeatable Seated Cable Row and One Arm Dumbbell Row tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight 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 one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened reps.
Enter one recent Seated Cable Row result and one recent One Arm Dumbbell Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bent-Over 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.
- Seated One Arm Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.