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Seated Cable Row Strength Standards for Men and Women

Discover how your Seated Cable Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Seated Cable Row Strength Level

Calculate Your Seated Cable Row Strength

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Seated Cable Row Weight Standards

Compare your Seated Cable Row performance to these weight standards and see where you stand.

LevelWeight
Beginner94 lbs
Novice138 lbs
Intermediate194 lbs
Advanced259 lbs
Elite330 lbs

Seated Cable Row Bodyweight Ratio Standards

See how your Seated Cable Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.75
Advanced1.00
Elite1.35

Seated Cable Row Standards by Bodyweight

Find the Seated Cable Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs57 lbs88 lbs128 lbs176 lbs229 lbs
120 lbs64 lbs97 lbs140 lbs190 lbs245 lbs
130 lbs72 lbs107 lbs151 lbs203 lbs260 lbs
140 lbs79 lbs116 lbs162 lbs216 lbs274 lbs
150 lbs87 lbs125 lbs172 lbs228 lbs288 lbs
160 lbs94 lbs133 lbs182 lbs239 lbs301 lbs
170 lbs101 lbs141 lbs192 lbs250 lbs314 lbs
180 lbs107 lbs149 lbs201 lbs261 lbs326 lbs
190 lbs114 lbs157 lbs210 lbs272 lbs337 lbs
200 lbs120 lbs165 lbs219 lbs282 lbs348 lbs
210 lbs127 lbs172 lbs228 lbs291 lbs359 lbs
220 lbs133 lbs180 lbs236 lbs301 lbs370 lbs
230 lbs139 lbs187 lbs244 lbs310 lbs380 lbs
240 lbs145 lbs193 lbs252 lbs319 lbs390 lbs
250 lbs151 lbs200 lbs260 lbs327 lbs399 lbs
260 lbs156 lbs207 lbs267 lbs336 lbs409 lbs
270 lbs162 lbs213 lbs275 lbs344 lbs418 lbs
280 lbs167 lbs219 lbs282 lbs352 lbs427 lbs
290 lbs173 lbs226 lbs289 lbs360 lbs435 lbs
300 lbs178 lbs232 lbs296 lbs368 lbs444 lbs
310 lbs183 lbs238 lbs302 lbs375 lbs452 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs34 lbs55 lbs83 lbs116 lbs154 lbs
100 lbs38 lbs59 lbs88 lbs123 lbs162 lbs
110 lbs41 lbs64 lbs94 lbs130 lbs170 lbs
120 lbs44 lbs68 lbs99 lbs136 lbs176 lbs
130 lbs47 lbs72 lbs103 lbs141 lbs183 lbs
140 lbs50 lbs75 lbs108 lbs146 lbs189 lbs
150 lbs53 lbs79 lbs112 lbs151 lbs195 lbs
160 lbs56 lbs82 lbs116 lbs156 lbs200 lbs
170 lbs58 lbs86 lbs120 lbs161 lbs205 lbs
180 lbs61 lbs89 lbs124 lbs165 lbs210 lbs
190 lbs63 lbs92 lbs127 lbs169 lbs215 lbs
200 lbs66 lbs95 lbs131 lbs173 lbs219 lbs
210 lbs68 lbs97 lbs134 lbs177 lbs224 lbs
220 lbs70 lbs100 lbs137 lbs181 lbs228 lbs
230 lbs73 lbs103 lbs141 lbs184 lbs232 lbs
240 lbs75 lbs105 lbs144 lbs188 lbs236 lbs
250 lbs77 lbs108 lbs146 lbs191 lbs239 lbs
260 lbs79 lbs110 lbs149 lbs194 lbs243 lbs

Seated Cable Row Standards by Age

Discover how Seated Cable Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1581 lbs119 lbs166 lbs221 lbs282 lbs
2092 lbs135 lbs189 lbs252 lbs322 lbs
2594 lbs138 lbs194 lbs259 lbs330 lbs
3094 lbs138 lbs194 lbs259 lbs330 lbs
3594 lbs138 lbs194 lbs259 lbs330 lbs
4094 lbs138 lbs194 lbs259 lbs330 lbs
4590 lbs132 lbs184 lbs246 lbs313 lbs
5085 lbs124 lbs173 lbs231 lbs294 lbs
5579 lbs115 lbs161 lbs214 lbs273 lbs
6072 lbs105 lbs147 lbs196 lbs249 lbs
6566 lbs96 lbs133 lbs177 lbs226 lbs
7060 lbs86 lbs120 lbs160 lbs203 lbs
7554 lbs78 lbs108 lbs143 lbs182 lbs
8049 lbs70 lbs97 lbs129 lbs163 lbs
8544 lbs63 lbs87 lbs116 lbs147 lbs
9040 lbs58 lbs79 lbs105 lbs133 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1542 lbs65 lbs94 lbs129 lbs167 lbs
2048 lbs73 lbs107 lbs146 lbs191 lbs
2549 lbs75 lbs109 lbs150 lbs195 lbs
3049 lbs75 lbs109 lbs150 lbs195 lbs
3549 lbs75 lbs109 lbs150 lbs195 lbs
4049 lbs75 lbs109 lbs150 lbs195 lbs
4547 lbs72 lbs104 lbs143 lbs186 lbs
5044 lbs68 lbs98 lbs134 lbs175 lbs
5541 lbs63 lbs91 lbs125 lbs162 lbs
6038 lbs58 lbs83 lbs114 lbs148 lbs
6535 lbs53 lbs76 lbs104 lbs134 lbs
7032 lbs48 lbs69 lbs93 lbs121 lbs
7529 lbs43 lbs62 lbs84 lbs109 lbs
8026 lbs39 lbs56 lbs76 lbs98 lbs
8524 lbs36 lbs51 lbs68 lbs88 lbs
9022 lbs33 lbs46 lbs62 lbs80 lbs

Seated Cable Row Overview

The Seated Cable Row is an effective exercise for developing the muscles of the back, including the lats, rhomboids, and traps, through a controlled pulling movement.

Muscles Worked

Equipment Needed

Cable Machine

How To Perform the Seated Cable Row

  1. Sit on the cable row machine with your feet securely placed on the foot platform and knees slightly bent.
  2. Grab the cable handle with both hands, keeping your arms fully extended and back straight.
  3. Engage your core and pull the handle towards your torso, squeezing your shoulder blades together.
  4. Pause briefly at the top of the movement, ensuring your elbows are close to your body.
  5. Slowly extend your arms back to the starting position, maintaining control throughout the movement.
  6. Repeat for the desired number of repetitions.
  7. Inhale as you extend your arms and exhale as you pull the handle towards your torso.

Want to perfect your form? Check out our detailed guide on Seated Cable Row for proper technique and tips.

Pro Tips for Seated Cable Row

  • Maintain a straight back throughout the exercise to avoid strain.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Avoid using momentum; the movement should be controlled.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Seated Cable Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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