Standing Cable Row vs Barbell Seal Row Strength Standards
Compare your standing cable row and barbell seal row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the selected cable resistance for the standing row setup and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Standing Cable Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing cable row and barbell seal 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 standing cable row and barbell seal 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 Standing Cable Row / Barbell Seal 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 Standing Cable Row vs Barbell Seal Row Standards
How to read the table: The first number is Standing Cable Row; the second is Barbell Seal 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 | 62 / 70 lb 28.1 / 31.8 kg | 92 / 101 lb 41.7 / 45.8 kg | 126 / 137 lb 57.2 / 62.1 kg | 162 / 174 lb 73.5 / 78.9 kg |
| 130 lb 59 kg | 65 / 74 lb 29.5 / 33.6 kg | 97 / 106 lb 44 / 48.1 kg | 133 / 144 lb 60.3 / 65.3 kg | 171 / 183 lb 77.6 / 83 kg |
| 140 lb 63.5 kg | 69 / 78 lb 31.3 / 35.4 kg | 102 / 112 lb 46.3 / 50.8 kg | 140 / 152 lb 63.5 / 68.9 kg | 179 / 193 lb 81.2 / 87.5 kg |
| 150 lb 68 kg | 72 / 81 lb 32.7 / 36.7 kg | 107 / 117 lb 48.5 / 53.1 kg | 146 / 159 lb 66.2 / 72.1 kg | 188 / 202 lb 85.3 / 91.6 kg |
| 160 lb 72.6 kg | 75 / 85 lb 34 / 38.6 kg | 111 / 122 lb 50.3 / 55.3 kg | 152 / 166 lb 68.9 / 75.3 kg | 196 / 210 lb 88.9 / 95.3 kg |
| 170 lb 77.1 kg | 78 / 88 lb 35.4 / 39.9 kg | 116 / 127 lb 52.6 / 57.6 kg | 159 / 173 lb 72.1 / 78.5 kg | 204 / 219 lb 92.5 / 99.3 kg |
| 180 lb 81.6 kg | 81 / 92 lb 36.7 / 41.7 kg | 121 / 132 lb 54.9 / 59.9 kg | 165 / 179 lb 74.8 / 81.2 kg | 212 / 228 lb 96.2 / 103.4 kg |
| 190 lb 86.2 kg | 84 / 95 lb 38.1 / 43.1 kg | 125 / 137 lb 56.7 / 62.1 kg | 171 / 186 lb 77.6 / 84.4 kg | 220 / 236 lb 99.8 / 107 kg |
| 200 lb 90.7 kg | 87 / 98 lb 39.5 / 44.5 kg | 129 / 142 lb 58.5 / 64.4 kg | 177 / 192 lb 80.3 / 87.1 kg | 228 / 244 lb 103.4 / 110.7 kg |
| 210 lb 95.3 kg | 90 / 102 lb 40.8 / 46.3 kg | 134 / 146 lb 60.8 / 66.2 kg | 183 / 199 lb 83 / 90.3 kg | 235 / 252 lb 106.6 / 114.3 kg |
| 220 lb 99.8 kg | 93 / 105 lb 42.2 / 47.6 kg | 138 / 151 lb 62.6 / 68.5 kg | 189 / 205 lb 85.7 / 93 kg | 243 / 260 lb 110.2 / 117.9 kg |
| 230 lb 104.3 kg | 95 / 108 lb 43.1 / 49 kg | 142 / 156 lb 64.4 / 70.8 kg | 194 / 211 lb 88 / 95.7 kg | 250 / 268 lb 113.4 / 121.6 kg |
| 240 lb 108.9 kg | 98 / 111 lb 44.5 / 50.3 kg | 146 / 160 lb 66.2 / 72.6 kg | 200 / 217 lb 90.7 / 98.4 kg | 257 / 276 lb 116.6 / 125.2 kg |
| 250 lb 113.4 kg | 101 / 114 lb 45.8 / 51.7 kg | 150 / 165 lb 68 / 74.8 kg | 205 / 223 lb 93 / 101.2 kg | 264 / 283 lb 119.7 / 128.4 kg |
| 260 lb 117.9 kg | 104 / 117 lb 47.2 / 53.1 kg | 154 / 169 lb 69.9 / 76.7 kg | 211 / 229 lb 95.7 / 103.9 kg | 271 / 291 lb 122.9 / 132 kg |
| 270 lb 122.5 kg | 106 / 120 lb 48.1 / 54.4 kg | 158 / 173 lb 71.7 / 78.5 kg | 216 / 235 lb 98 / 106.6 kg | 278 / 298 lb 126.1 / 135.2 kg |
| 280 lb 127 kg | 109 / 123 lb 49.4 / 55.8 kg | 162 / 177 lb 73.5 / 80.3 kg | 221 / 241 lb 100.2 / 109.3 kg | 285 / 306 lb 129.3 / 138.8 kg |
| 290 lb 131.5 kg | 111 / 126 lb 50.3 / 57.2 kg | 166 / 182 lb 75.3 / 82.6 kg | 227 / 247 lb 103 / 112 kg | 292 / 313 lb 132.4 / 142 kg |
| 300 lb 136.1 kg | 114 / 129 lb 51.7 / 58.5 kg | 169 / 186 lb 76.7 / 84.4 kg | 232 / 252 lb 105.2 / 114.3 kg | 298 / 320 lb 135.2 / 145.1 kg |
Women’s Standing Cable Row vs Barbell Seal Row Standards
How to read the table: The first number is Standing Cable Row; the second is Barbell Seal 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 | 34 / 37 lb 15.4 / 16.8 kg | 53 / 55 lb 24 / 24.9 kg | 76 / 78 lb 34.5 / 35.4 kg | 98 / 101 lb 44.5 / 45.8 kg |
| 110 lb 49.9 kg | 37 / 39 lb 16.8 / 17.7 kg | 56 / 59 lb 25.4 / 26.8 kg | 81 / 83 lb 36.7 / 37.6 kg | 105 / 107 lb 47.6 / 48.5 kg |
| 120 lb 54.4 kg | 39 / 41 lb 17.7 / 18.6 kg | 59 / 62 lb 26.8 / 28.1 kg | 85 / 88 lb 38.6 / 39.9 kg | 111 / 114 lb 50.3 / 51.7 kg |
| 130 lb 59 kg | 41 / 44 lb 18.6 / 20 kg | 63 / 65 lb 28.6 / 29.5 kg | 90 / 93 lb 40.8 / 42.2 kg | 117 / 120 lb 53.1 / 54.4 kg |
| 140 lb 63.5 kg | 43 / 46 lb 19.5 / 20.9 kg | 66 / 69 lb 29.9 / 31.3 kg | 95 / 97 lb 43.1 / 44 kg | 123 / 126 lb 55.8 / 57.2 kg |
| 150 lb 68 kg | 45 / 48 lb 20.4 / 21.8 kg | 69 / 72 lb 31.3 / 32.7 kg | 99 / 102 lb 44.9 / 46.3 kg | 129 / 132 lb 58.5 / 59.9 kg |
| 160 lb 72.6 kg | 47 / 50 lb 21.3 / 22.7 kg | 72 / 75 lb 32.7 / 34 kg | 103 / 106 lb 46.7 / 48.1 kg | 135 / 138 lb 61.2 / 62.6 kg |
| 170 lb 77.1 kg | 49 / 52 lb 22.2 / 23.6 kg | 75 / 78 lb 34 / 35.4 kg | 108 / 111 lb 49 / 50.3 kg | 140 / 143 lb 63.5 / 64.9 kg |
| 180 lb 81.6 kg | 51 / 54 lb 23.1 / 24.5 kg | 78 / 81 lb 35.4 / 36.7 kg | 112 / 115 lb 50.8 / 52.2 kg | 146 / 149 lb 66.2 / 67.6 kg |
| 190 lb 86.2 kg | 53 / 56 lb 24 / 25.4 kg | 81 / 84 lb 36.7 / 38.1 kg | 116 / 119 lb 52.6 / 54 kg | 151 / 155 lb 68.5 / 70.3 kg |
| 200 lb 90.7 kg | 55 / 58 lb 24.9 / 26.3 kg | 84 / 87 lb 38.1 / 39.5 kg | 120 / 124 lb 54.4 / 56.2 kg | 156 / 160 lb 70.8 / 72.6 kg |
| 210 lb 95.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 86 / 90 lb 39 / 40.8 kg | 124 / 128 lb 56.2 / 58.1 kg | 161 / 165 lb 73 / 74.8 kg |
| 220 lb 99.8 kg | 58 / 62 lb 26.3 / 28.1 kg | 89 / 93 lb 40.4 / 42.2 kg | 128 / 132 lb 58.1 / 59.9 kg | 167 / 170 lb 75.7 / 77.1 kg |
| 230 lb 104.3 kg | 60 / 64 lb 27.2 / 29 kg | 92 / 96 lb 41.7 / 43.5 kg | 132 / 136 lb 59.9 / 61.7 kg | 172 / 176 lb 78 / 79.8 kg |
| 240 lb 108.9 kg | 62 / 66 lb 28.1 / 29.9 kg | 94 / 98 lb 42.6 / 44.5 kg | 135 / 140 lb 61.2 / 63.5 kg | 176 / 181 lb 79.8 / 82.1 kg |
How Your Standing Cable Row vs Barbell Seal 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 standing cable row strength level
The standards use the sex-specific thresholds from the individual Standing 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.
3. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 standing cable row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell seal row | Adjust barbell seal 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 Standing Cable Row and Barbell Seal 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 barbell seal row standard is higher; below zero means the standing 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.
5.4 → 9.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the standing cable row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +11 lb +4.9 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +11 lb +5 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +9 lb +4 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +14 lb +6.3 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +11 lb +5 kg | +14 lb +6.4 kg | +14 lb +6.4 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +11 lb +5 kg | +14 lb +6.4 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +11 lb +5 kg | +14 lb +6.4 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +16 lb +7.2 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +17 lb +7.7 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +17 lb +7.7 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +18 lb +8.2 kg |
| 240 lb 108.9 kg | +13 lb +5.8 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +19 lb +8.6 kg |
| 250 lb 113.4 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +19 lb +8.7 kg |
| 260 lb 117.9 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +20 lb +9.1 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +20 lb +9.1 kg |
| 280 lb 127 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +21 lb +9.5 kg |
| 290 lb 131.5 kg | +15 lb +6.9 kg | +16 lb +7.3 kg | +20 lb +9 kg | +21 lb +9.6 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +20 lb +9.1 kg | +22 lb +9.9 kg |
How Women’s Standing Cable Row and Barbell Seal Row Standards Differ
What the women’s data shows:
The standing cable row and barbell seal row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.3 → 2.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the standing cable row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the standing cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +3 lb +1.3 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +2 lb +0.9 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
Standing Cable Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict standing cable row test and a strict barbell seal row. Use strict canonical Standing Cable Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Standing Cable Row setup and load convention
the selected cable resistance for the standing row setup valid Standing Cable Row reps row the attachment to the approved trunk finish while the feet, trunk angle, brace, and cable path stay fixed Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Standing Cable Row result and one recent Barbell Seal Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Standing Cable Row — View the individual Standing Cable Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.