Seated Cable Row vs Straight Arm Pulldown Strength Standards
Compare your seated cable row and straight arm pulldown against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. 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; a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Seated Cable Row vs Straight Arm Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and straight arm pulldown 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 straight arm pulldown.
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 / Straight Arm Pulldown, 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 Straight Arm Pulldown Standards
How to read the table: The first number is Seated Cable Row; the second is Straight Arm Pulldown. 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 / 28 lb 25.4 / 12.7 kg | 77 / 45 lb 34.9 / 20.4 kg | 105 / 67 lb 47.6 / 30.4 kg | 133 / 92 lb 60.3 / 41.7 kg |
| 130 lb 59 kg | 59 / 30 lb 26.8 / 13.6 kg | 82 / 47 lb 37.2 / 21.3 kg | 111 / 71 lb 50.3 / 32.2 kg | 141 / 97 lb 64 / 44 kg |
| 140 lb 63.5 kg | 62 / 31 lb 28.1 / 14.1 kg | 86 / 50 lb 39 / 22.7 kg | 117 / 74 lb 53.1 / 33.6 kg | 148 / 102 lb 67.1 / 46.3 kg |
| 150 lb 68 kg | 65 / 32 lb 29.5 / 14.5 kg | 90 / 52 lb 40.8 / 23.6 kg | 122 / 78 lb 55.3 / 35.4 kg | 155 / 107 lb 70.3 / 48.5 kg |
| 160 lb 72.6 kg | 68 / 34 lb 30.8 / 15.4 kg | 94 / 54 lb 42.6 / 24.5 kg | 128 / 81 lb 58.1 / 36.7 kg | 161 / 111 lb 73 / 50.3 kg |
| 170 lb 77.1 kg | 71 / 35 lb 32.2 / 15.9 kg | 97 / 57 lb 44 / 25.9 kg | 133 / 84 lb 60.3 / 38.1 kg | 168 / 116 lb 76.2 / 52.6 kg |
| 180 lb 81.6 kg | 73 / 37 lb 33.1 / 16.8 kg | 101 / 59 lb 45.8 / 26.8 kg | 138 / 88 lb 62.6 / 39.9 kg | 175 / 121 lb 79.4 / 54.9 kg |
| 190 lb 86.2 kg | 76 / 38 lb 34.5 / 17.2 kg | 105 / 61 lb 47.6 / 27.7 kg | 143 / 91 lb 64.9 / 41.3 kg | 181 / 125 lb 82.1 / 56.7 kg |
| 200 lb 90.7 kg | 79 / 39 lb 35.8 / 17.7 kg | 109 / 63 lb 49.4 / 28.6 kg | 148 / 94 lb 67.1 / 42.6 kg | 187 / 129 lb 84.8 / 58.5 kg |
| 210 lb 95.3 kg | 81 / 41 lb 36.7 / 18.6 kg | 112 / 65 lb 50.8 / 29.5 kg | 153 / 97 lb 69.4 / 44 kg | 193 / 134 lb 87.5 / 60.8 kg |
| 220 lb 99.8 kg | 84 / 42 lb 38.1 / 19.1 kg | 116 / 67 lb 52.6 / 30.4 kg | 158 / 100 lb 71.7 / 45.4 kg | 200 / 138 lb 90.7 / 62.6 kg |
| 230 lb 104.3 kg | 86 / 43 lb 39 / 19.5 kg | 119 / 69 lb 54 / 31.3 kg | 162 / 103 lb 73.5 / 46.7 kg | 206 / 142 lb 93.4 / 64.4 kg |
| 240 lb 108.9 kg | 89 / 44 lb 40.4 / 20 kg | 123 / 71 lb 55.8 / 32.2 kg | 167 / 106 lb 75.7 / 48.1 kg | 212 / 146 lb 96.2 / 66.2 kg |
| 250 lb 113.4 kg | 91 / 46 lb 41.3 / 20.9 kg | 126 / 73 lb 57.2 / 33.1 kg | 172 / 109 lb 78 / 49.4 kg | 217 / 150 lb 98.4 / 68 kg |
| 260 lb 117.9 kg | 94 / 47 lb 42.6 / 21.3 kg | 129 / 75 lb 58.5 / 34 kg | 176 / 112 lb 79.8 / 50.8 kg | 223 / 154 lb 101.2 / 69.9 kg |
| 270 lb 122.5 kg | 96 / 48 lb 43.5 / 21.8 kg | 133 / 77 lb 60.3 / 34.9 kg | 181 / 115 lb 82.1 / 52.2 kg | 229 / 158 lb 103.9 / 71.7 kg |
| 280 lb 127 kg | 98 / 49 lb 44.5 / 22.2 kg | 136 / 79 lb 61.7 / 35.8 kg | 185 / 118 lb 83.9 / 53.5 kg | 234 / 162 lb 106.1 / 73.5 kg |
| 290 lb 131.5 kg | 101 / 50 lb 45.8 / 22.7 kg | 139 / 81 lb 63 / 36.7 kg | 190 / 121 lb 86.2 / 54.9 kg | 240 / 166 lb 108.9 / 75.3 kg |
| 300 lb 136.1 kg | 103 / 52 lb 46.7 / 23.6 kg | 142 / 83 lb 64.4 / 37.6 kg | 194 / 123 lb 88 / 55.8 kg | 245 / 169 lb 111.1 / 76.7 kg |
Women’s Seated Cable Row vs Straight Arm Pulldown Standards
How to read the table: The first number is Seated Cable Row; the second is Straight Arm Pulldown. 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 / 16 lb 18.1 / 7.3 kg | 57 / 27 lb 25.9 / 12.2 kg | 75 / 41 lb 34 / 18.6 kg | 92 / 57 lb 41.7 / 25.9 kg |
| 110 lb 49.9 kg | 43 / 17 lb 19.5 / 7.7 kg | 61 / 28 lb 27.7 / 12.7 kg | 80 / 44 lb 36.3 / 20 kg | 98 / 61 lb 44.5 / 27.7 kg |
| 120 lb 54.4 kg | 46 / 18 lb 20.9 / 8.2 kg | 65 / 30 lb 29.5 / 13.6 kg | 84 / 47 lb 38.1 / 21.3 kg | 103 / 65 lb 46.7 / 29.5 kg |
| 130 lb 59 kg | 48 / 19 lb 21.8 / 8.6 kg | 68 / 32 lb 30.8 / 14.5 kg | 89 / 49 lb 40.4 / 22.2 kg | 109 / 68 lb 49.4 / 30.8 kg |
| 140 lb 63.5 kg | 51 / 20 lb 23.1 / 9.1 kg | 72 / 33 lb 32.7 / 15 kg | 94 / 52 lb 42.6 / 23.6 kg | 115 / 72 lb 52.2 / 32.7 kg |
| 150 lb 68 kg | 53 / 21 lb 24 / 9.5 kg | 75 / 35 lb 34 / 15.9 kg | 98 / 54 lb 44.5 / 24.5 kg | 120 / 75 lb 54.4 / 34 kg |
| 160 lb 72.6 kg | 55 / 22 lb 24.9 / 10 kg | 78 / 37 lb 35.4 / 16.8 kg | 102 / 56 lb 46.3 / 25.4 kg | 125 / 78 lb 56.7 / 35.4 kg |
| 170 lb 77.1 kg | 58 / 23 lb 26.3 / 10.4 kg | 82 / 38 lb 37.2 / 17.2 kg | 107 / 59 lb 48.5 / 26.8 kg | 130 / 82 lb 59 / 37.2 kg |
| 180 lb 81.6 kg | 60 / 24 lb 27.2 / 10.9 kg | 85 / 40 lb 38.6 / 18.1 kg | 111 / 61 lb 50.3 / 27.7 kg | 136 / 85 lb 61.7 / 38.6 kg |
| 190 lb 86.2 kg | 62 / 25 lb 28.1 / 11.3 kg | 88 / 41 lb 39.9 / 18.6 kg | 115 / 63 lb 52.2 / 28.6 kg | 140 / 88 lb 63.5 / 39.9 kg |
| 200 lb 90.7 kg | 64 / 25 lb 29 / 11.3 kg | 91 / 42 lb 41.3 / 19.1 kg | 119 / 65 lb 54 / 29.5 kg | 145 / 91 lb 65.8 / 41.3 kg |
| 210 lb 95.3 kg | 66 / 26 lb 29.9 / 11.8 kg | 94 / 44 lb 42.6 / 20 kg | 123 / 68 lb 55.8 / 30.8 kg | 150 / 94 lb 68 / 42.6 kg |
| 220 lb 99.8 kg | 68 / 27 lb 30.8 / 12.2 kg | 97 / 45 lb 44 / 20.4 kg | 127 / 70 lb 57.6 / 31.8 kg | 155 / 97 lb 70.3 / 44 kg |
| 230 lb 104.3 kg | 70 / 28 lb 31.8 / 12.7 kg | 100 / 47 lb 45.4 / 21.3 kg | 130 / 72 lb 59 / 32.7 kg | 160 / 100 lb 72.6 / 45.4 kg |
| 240 lb 108.9 kg | 73 / 29 lb 33.1 / 13.2 kg | 103 / 48 lb 46.7 / 21.8 kg | 134 / 74 lb 60.8 / 33.6 kg | 164 / 103 lb 74.4 / 46.7 kg |
How Your Seated Cable Row vs Straight Arm Pulldown 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 straight arm pulldown strength level
The standards use the sex-specific straight arm pulldown thresholds from the individual 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 move more displayed resistance 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 straight arm pulldown | Use selected-stack estimated max and adjust 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 Straight Arm Pulldown 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 straight arm pulldown 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.
18.6 → 34.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the straight arm pulldown standard minus the seated cable row standard. A plus sign means the straight arm pulldown standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −38 lb −17.2 kg | −41 lb −18.6 kg |
| 130 lb 59 kg | −29 lb −13.2 kg | −35 lb −15.9 kg | −40 lb −18.1 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −46 lb −20.8 kg |
| 150 lb 68 kg | −33 lb −15 kg | −38 lb −17.2 kg | −44 lb −19.9 kg | −48 lb −21.8 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −40 lb −18.1 kg | −47 lb −21.4 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −36 lb −16.3 kg | −40 lb −18.1 kg | −49 lb −22.2 kg | −52 lb −23.6 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −42 lb −19 kg | −50 lb −22.7 kg | −54 lb −24.5 kg |
| 190 lb 86.2 kg | −38 lb −17.3 kg | −44 lb −19.9 kg | −52 lb −23.6 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −40 lb −18.1 kg | −46 lb −20.8 kg | −54 lb −24.5 kg | −58 lb −26.3 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −47 lb −21.3 kg | −56 lb −25.4 kg | −59 lb −26.7 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −49 lb −22.2 kg | −58 lb −26.3 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −59 lb −26.8 kg | −64 lb −29 kg |
| 240 lb 108.9 kg | −45 lb −20.4 kg | −52 lb −23.6 kg | −61 lb −27.6 kg | −66 lb −30 kg |
| 250 lb 113.4 kg | −45 lb −20.4 kg | −53 lb −24.1 kg | −63 lb −28.6 kg | −67 lb −30.4 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −54 lb −24.5 kg | −64 lb −29 kg | −69 lb −31.3 kg |
| 270 lb 122.5 kg | −48 lb −21.7 kg | −56 lb −25.4 kg | −66 lb −29.9 kg | −71 lb −32.2 kg |
| 280 lb 127 kg | −49 lb −22.3 kg | −57 lb −25.9 kg | −67 lb −30.4 kg | −72 lb −32.6 kg |
| 290 lb 131.5 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −69 lb −31.3 kg | −74 lb −33.6 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −59 lb −26.8 kg | −71 lb −32.2 kg | −76 lb −34.4 kg |
How Women’s Seated Cable Row and Straight Arm Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.8 → 27.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the straight arm pulldown standard minus the seated cable row standard. A plus sign means the straight arm pulldown standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −24 lb −10.8 kg | −30 lb −13.7 kg | −34 lb −15.4 kg | −35 lb −15.8 kg |
| 110 lb 49.9 kg | −26 lb −11.8 kg | −33 lb −15 kg | −36 lb −16.3 kg | −37 lb −16.8 kg |
| 120 lb 54.4 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −37 lb −16.8 kg | −38 lb −17.2 kg |
| 130 lb 59 kg | −29 lb −13.2 kg | −36 lb −16.3 kg | −40 lb −18.2 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −39 lb −17.7 kg | −42 lb −19 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −44 lb −20 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −46 lb −20.9 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −44 lb −20 kg | −48 lb −21.7 kg | −48 lb −21.8 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −45 lb −20.5 kg | −50 lb −22.6 kg | −51 lb −23.1 kg |
| 190 lb 86.2 kg | −37 lb −16.8 kg | −47 lb −21.3 kg | −52 lb −23.6 kg | −52 lb −23.6 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −54 lb −24.5 kg | −54 lb −24.5 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −50 lb −22.6 kg | −55 lb −25 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −57 lb −25.8 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −42 lb −19.1 kg | −53 lb −24.1 kg | −58 lb −26.3 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −44 lb −19.9 kg | −55 lb −24.9 kg | −60 lb −27.2 kg | −61 lb −27.7 kg |
Seated Cable Row and Straight Arm Pulldown Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict bilateral straight arm pulldown. Use strict canonical Seated Cable Row and Straight Arm Pulldown 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.
Keep the arms mostly straight through the full cable arc
Enter the displayed cable-stack resistance without pulley correction. Pull from overhead to the thighs with mostly straight elbows and a stable torso, then return under control. Do not enter lat pulldowns with elbow flexion, cable rows, pullovers with another implement, partial reps, stack-bounced reps, or body-swing-assisted reps.
Enter one recent Seated Cable Row result and one recent Straight Arm Pulldown result
Enter the canonical 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.
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pull Over — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.