Standing Cable Row to Pendlay Row (Raw) Conversion Calculator
This Standing Cable Row to Pendlay Row (Raw) Conversion calculator estimates Pendlay Row (Raw) Conversion strength from Standing Cable Row performance.
Enter your sex, bodyweight, and Standing Cable Row performance to see your Pendlay Row (Raw) Conversion estimate, expected range, strength tier, and ratio to bodyweight.
The calculator uses the conversion model for this tool to translate Standing Cable Row performance into the Pendlay Row (Raw) Conversion estimate. Use the result as a planning estimate, not a guaranteed max or attempt recommendation.
What Your Standing Cable Row Result Means for Pendlay Row
This calculator turns one strict Standing Cable Row result into a predicted Pendlay Row 1RM. The result gives you a center estimate, a planning range, and a strength level for the Pendlay Row only.
| Example | Standing Cable Row result | Estimated Standing Cable Row max | Predicted Pendlay Row | Expected range | Target level |
|---|---|---|---|---|---|
| 190 lb male | 100 lb selected or loaded cable resistance for the two-sided standing cable row set × 8 | 124 lb | 128 lb | 121–132 lb | Novice |
| 150 lb female | 55 lb selected or loaded cable resistance for the two-sided standing cable row set × 8 | 68 lb | 78 lb | 72–82 lb | Novice |
For the male example, 100 lb selected or loaded cable resistance for the two-sided standing cable row set × 8 predicts 128 lb with a 121–132 lb range. The Novice label rates the predicted Pendlay Row result; it does not rate the Standing Cable Row result.
How the Standing Cable Row to Pendlay Row Conversion Works
The calculator keeps the source and target measurement rules separate: the source entry is selected or loaded cable resistance for the two-sided standing cable row set, while the target result is total external weight.
| Step | What the calculator does | Worked example |
|---|---|---|
| 1. Read the source load | Use selected or loaded cable resistance for the two-sided standing cable row set exactly as entered. | 100 lb selected or loaded cable resistance for the two-sided standing cable row set × 8 |
| 2. Estimate the source max | Convert the completed set into an estimated source 1RM using the calculator’s approved repetition rule. | 124 lb |
| 3. Map to the target result | Apply the Standing Cable Row-to-Pendlay Row mapping (0.967 center coefficient for this male example). | 128 lb |
| 4. Show uncertainty | Calculate the lower and upper ends of the expected transfer range. | 121–132 lb |
| 5. Rate the target | Classify the unrounded center against Pendlay Row standards. | Novice |
The conversion matches reviewed strength levels for these two exercises. It does not claim that their loads, repetitions, equipment, or execution are interchangeable—or that the center is guaranteed.
Standing Cable Row to Pendlay Row Conversion Chart
This chart holds the source set at 5 strict reps. Every value is generated by the same calculation as the calculator.
| Standing Cable Row result | male estimate | male range | female estimate | female range |
|---|---|---|---|---|
| 50 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 58 lb | 55–60 lb | 64 lb | 59–67 lb |
| 75 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 87 lb | 83–89 lb | 96 lb | 89–101 lb |
| 110 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 128 lb | 121–131 lb | 141 lb | 131–148 lb |
| 150 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 175 lb | 165–179 lb | 192 lb | 178–202 lb |
| 195 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 227 lb | 215–233 lb | 249 lb | 232–262 lb |
| 225 lb selected or loaded cable resistance for the two-sided standing cable row set × 5 | 262 lb | 248–268 lb | 288 lb | 268–303 lb |
The range reflects transfer uncertainty. Use the center to compare or plan, and use direct Pendlay Row performance to learn your actual result.
Pendlay Row Strength Standards
The calculator rates only the predicted Pendlay Row result. These reference standards use the same bodyweights and sex profiles as the examples above.
| Pendlay Row level | 190 lb male: total external weight | 150 lb female: total external weight |
|---|---|---|
| Beginner | Below 86 lb | Below 52 lb |
| Novice | 86–133 lb | 52–82 lb |
| Intermediate | 134–180 lb | 83–112 lb |
| Advanced | 181–228 lb | 113–142 lb |
| Elite | 229 lb or more | 143 lb or more |
| Stretch benchmark | 257 lb | 165 lb |
The live calculator resolves the target standard for the bodyweight entered. The source exercise keeps its own separate standards.
Key Differences Between Standing Cable Row and Pendlay Row
These exercises share relevant strength demands, but the differences below are why their raw numbers cannot be interchanged.
| Difference | Standing Cable Row | Pendlay Row | Why it affects the estimate |
|---|---|---|---|
| Exercise setup and action | standing cable row using cable row station | horizontal pull | Source: Standing cable row using cable row station. Target: Horizontal pull. The difference changes the strength or repetition capacity being measured. |
| Equipment and load convention | cable row station; Weight used | bodyweight; Total barbell weight | The exercises record resistance differently, so equal-looking numbers do not represent equal performance. |
| Valid repetition standard | Each rep begins with standing braced with arms extended forward, shoulders controlled, cable tension present, feet fixed, and upper body angle set before the pull. | Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with upper body roughly parallel to the ground. Bar is pulled explosively from the floor to the lower chest or upper abdomen. Bar returns fully to the floor between reps with no bounce. | Changing either repetition standard changes the exercise being compared and weakens the usefulness of the estimate. |
| Movement and setup | Standing Cable Row: strict Standing Cable Row with stable standing posture and no deliberate body English. | Pendlay Row: pendlay row using the exercise-specific setup | The starting position and movement path determine the leverage and muscles that can contribute to a valid repetition. |
Getting and Using a Useful Standing Cable Row-to-Pendlay Row Estimate
Source test: Each rep begins with standing braced with arms extended forward, shoulders controlled, cable tension present, feet fixed, and upper body angle set before the pull. The movement must follow this path: a cable attachment is pulled from a forward arm-extension start toward the lower ribs, waist, or mid-upper body while the lifter stands braced, then returned under control.
Target represented: Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with upper body roughly parallel to the ground. Bar is pulled explosively from the floor to the lower chest or upper abdomen. Bar returns fully to the floor between reps with no bounce. Rep counts only if the bar clearly leaves the floor from a dead stop and returns under control.
| Before calculating | What to do |
|---|---|
| Use a valid Standing Cable Row set | Each rep begins with standing braced with arms extended forward, shoulders controlled, cable tension present, feet fixed, and upper body angle set before the pull. |
| Use 1 to 10 strict repetitions | Enter one whole-number Standing Cable Row set inside the calculator’s approved repetition range. |
| Keep the measurement convention straight | Enter selected or loaded cable resistance for the two-sided standing cable row set. Read the target as total external weight. |
| Use the range for planning | Start Pendlay Row practice near the conservative end and use the center as the main comparison point. |
| Retest under the same conditions | Keep the Standing Cable Row setup, range, way of recording resistance, and repetition standard consistent. |
Do not substitute Pendlay Row results entered as Standing Cable Row results, Standing Cable Row repetitions performed with a changed setup or range, partial-range, assisted, or momentum-driven Standing Cable Row repetitions, source resistance recorded under a different convention than selected or loaded cable resistance for the two-sided standing cable row set, multiple sets combined into one repetition total. Those are different tests, so their numbers do not belong in this conversion.
| Result component | How to use it |
|---|---|
| Predicted center | Use it as the main comparison point for the Standing Cable Row-to-Pendlay Row estimate. |
| Low end of range | Use it as the conservative reference when beginning or resuming Pendlay Row practice. |
| High end of range | Treat it as possible context—not a guaranteed result or attempt recommendation. |
| Pendlay Row strength level | Use it only to understand where the predicted result falls against Pendlay Row standards. |
| Direct Pendlay Row result | Replace the prediction with the actual result once Pendlay Row has been performed under the stated test. |
Example: 100 lb selected or loaded cable resistance for the two-sided standing cable row set × 8 predicts 128 lb with a 121–132 lb range. Use 128 lb as the comparison point, treat 121 lb as the conservative edge, and do not interpret 132 lb as a recommended attempt. Once you record a strict Pendlay Row result, use that direct result instead.
Related Standing Cable Row and Pendlay Row Tools
Use a direct standards tool when you have performed the exercise itself. Use neighboring tools to answer a different question—not to overwrite this conversion.