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One Arm Seated Cable Row Strength Standards for Men and Women

Discover how your One Arm 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 One Arm Seated Cable Row Strength Level

Calculate Your One Arm Seated Cable Row Strength

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One Arm Seated Cable Row Weight Standards

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

LevelWeight
Beginner54 lbs
Novice90 lbs
Intermediate139 lbs
Advanced200 lbs
Elite269 lbs

One Arm Seated Cable Row Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.45
Intermediate0.75
Advanced1.10
Elite1.50
LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.45
Advanced0.65
Elite0.85

One Arm Seated Cable Row Standards by Bodyweight

Find the One Arm Seated Cable Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs37 lbs66 lbs106 lbs158 lbs218 lbs
120 lbs40 lbs70 lbs112 lbs165 lbs226 lbs
130 lbs43 lbs74 lbs118 lbs172 lbs234 lbs
140 lbs46 lbs78 lbs123 lbs179 lbs242 lbs
150 lbs49 lbs82 lbs128 lbs185 lbs249 lbs
160 lbs52 lbs86 lbs133 lbs191 lbs256 lbs
170 lbs55 lbs90 lbs137 lbs196 lbs263 lbs
180 lbs57 lbs93 lbs142 lbs202 lbs269 lbs
190 lbs60 lbs97 lbs146 lbs207 lbs275 lbs
200 lbs62 lbs100 lbs150 lbs212 lbs280 lbs
210 lbs65 lbs103 lbs154 lbs216 lbs286 lbs
220 lbs67 lbs106 lbs158 lbs221 lbs291 lbs
230 lbs69 lbs109 lbs162 lbs225 lbs296 lbs
240 lbs72 lbs112 lbs165 lbs230 lbs301 lbs
250 lbs74 lbs115 lbs169 lbs234 lbs306 lbs
260 lbs76 lbs118 lbs172 lbs238 lbs311 lbs
270 lbs78 lbs120 lbs175 lbs242 lbs315 lbs
280 lbs80 lbs123 lbs179 lbs245 lbs319 lbs
290 lbs82 lbs126 lbs182 lbs249 lbs324 lbs
300 lbs84 lbs128 lbs185 lbs253 lbs328 lbs
310 lbs86 lbs130 lbs188 lbs256 lbs332 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs24 lbs37 lbs55 lbs79 lbs106 lbs
100 lbs25 lbs39 lbs59 lbs83 lbs111 lbs
110 lbs27 lbs42 lbs62 lbs87 lbs115 lbs
120 lbs29 lbs44 lbs65 lbs91 lbs120 lbs
130 lbs31 lbs47 lbs68 lbs94 lbs124 lbs
140 lbs32 lbs49 lbs71 lbs97 lbs127 lbs
150 lbs34 lbs51 lbs73 lbs100 lbs131 lbs
160 lbs35 lbs53 lbs76 lbs103 lbs134 lbs
170 lbs37 lbs55 lbs78 lbs106 lbs138 lbs
180 lbs38 lbs56 lbs80 lbs109 lbs141 lbs
190 lbs40 lbs58 lbs82 lbs111 lbs144 lbs
200 lbs41 lbs60 lbs84 lbs114 lbs146 lbs
210 lbs42 lbs62 lbs86 lbs116 lbs149 lbs
220 lbs44 lbs63 lbs88 lbs118 lbs152 lbs
230 lbs45 lbs65 lbs90 lbs121 lbs154 lbs
240 lbs46 lbs66 lbs92 lbs123 lbs157 lbs
250 lbs47 lbs68 lbs94 lbs125 lbs159 lbs
260 lbs48 lbs69 lbs96 lbs127 lbs161 lbs

One Arm Seated Cable Row Standards by Age

Discover how One Arm Seated Cable Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1548 lbs78 lbs120 lbs172 lbs231 lbs
2053 lbs88 lbs136 lbs195 lbs263 lbs
2554 lbs90 lbs139 lbs200 lbs269 lbs
3054 lbs90 lbs139 lbs200 lbs269 lbs
3554 lbs90 lbs139 lbs200 lbs269 lbs
4054 lbs90 lbs139 lbs200 lbs269 lbs
4552 lbs86 lbs133 lbs191 lbs256 lbs
5049 lbs81 lbs125 lbs179 lbs241 lbs
5546 lbs76 lbs117 lbs167 lbs224 lbs
6043 lbs70 lbs107 lbs153 lbs205 lbs
6540 lbs65 lbs98 lbs139 lbs186 lbs
7037 lbs59 lbs89 lbs126 lbs168 lbs
7534 lbs54 lbs81 lbs114 lbs151 lbs
8032 lbs49 lbs73 lbs103 lbs136 lbs
8529 lbs45 lbs67 lbs93 lbs123 lbs
9027 lbs42 lbs61 lbs85 lbs112 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs43 lbs62 lbs86 lbs113 lbs
2031 lbs47 lbs70 lbs97 lbs128 lbs
2532 lbs48 lbs71 lbs99 lbs131 lbs
3032 lbs48 lbs71 lbs99 lbs131 lbs
3532 lbs48 lbs71 lbs99 lbs131 lbs
4032 lbs48 lbs71 lbs99 lbs131 lbs
4531 lbs46 lbs68 lbs94 lbs124 lbs
5029 lbs44 lbs64 lbs89 lbs117 lbs
5528 lbs42 lbs60 lbs83 lbs109 lbs
6026 lbs39 lbs56 lbs77 lbs101 lbs
6525 lbs36 lbs52 lbs70 lbs92 lbs
7023 lbs33 lbs47 lbs64 lbs83 lbs
7522 lbs31 lbs43 lbs59 lbs76 lbs
8021 lbs29 lbs40 lbs53 lbs69 lbs
8519 lbs27 lbs37 lbs49 lbs63 lbs
9019 lbs25 lbs34 lbs45 lbs57 lbs

One Arm Seated Cable Row Overview

The One Arm Seated Cable Row is an isolation exercise focused on strengthening the back muscles, enhancing unilateral strength, and improving posture.

Muscles Worked

Equipment Needed

Cable machine with a single handle attachment

How To Perform the One Arm Seated Cable Row

  1. Sit down at a seated cable row station with your feet firmly planted on the foot platform.
  2. Grasp the handle with one hand, keeping your arm extended and your torso upright.
  3. Engage your core and pull the handle towards your torso, bending your elbow and keeping your arm close to your body.
  4. Squeeze your shoulder blade towards your spine at the peak of the movement.
  5. Slowly extend your arm back to the starting position while maintaining control.
  6. Repeat for the desired number of repetitions before switching to the other arm.

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

Pro Tips for One Arm Seated Cable Row

  • Keep your back straight and avoid leaning backward during the pulling motion.
  • Focus on squeezing your shoulder blade towards your spine to maximize muscle engagement.
  • Use controlled movements to prevent momentum from assisting the exercise.
  • Adjust the weight so you can complete the exercise with proper form.

Compare Other Exercises

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