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Seated Cable Row strength standards

What is a good Seated Cable Row?

For a 180 lb male, an Intermediate Seated Cable Row is about 196 lb (1.09x bodyweight). Advanced starts around 256 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Seated Cable Row Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 52 83 123 171 224
120 59 92 135 185 240
130 67 102 146 198 255
140 74 111 157 211 269
150 82 120 167 223 283
160 89 128 177 234 296
170 96 136 187 245 309
180 102 144 196 256 321
190 109 152 205 267 332
200 115 160 214 277 343
210 122 167 223 286 354
220 128 175 231 296 365
230 134 182 239 305 375
240 140 188 247 314 385
250 146 195 255 322 394
260 151 202 262 331 404
270 157 208 270 339 413
280 162 214 277 347 422
290 168 221 284 355 430
300 173 227 291 363 439
310 178 233 297 370 447

The Seated Cable Row standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Seated Cable Row Standards by Age

How the Seated Cable Row standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 76 114 161 216 277
20 87 130 184 247 317
25 89 133 189 254 325
30 89 133 189 254 325
35 89 133 189 254 325
40 89 133 189 254 325
45 85 127 179 241 308
50 80 119 168 226 289
55 74 110 156 209 268
60 67 100 142 191 244
65 61 91 128 172 221
70 55 81 115 155 198
75 49 73 103 138 177
80 44 65 92 124 158
85 39 58 82 111 142
90 35 53 74 100 128

The Seated Cable Row standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Seated Cable Row Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 196 lbs (1.09x bodyweight) on the Seated Cable Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Seated Cable Row Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Seated Cable Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Seated Cable Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Seated Cable Row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

You have built substantial back development through the Seated Cable Row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Your Seated Cable Row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Seated Cable Row

Tier-specific training recommendations to move your Seated Cable Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Seated Cable Row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Seated Cable Row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Seated Cable Row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Seated Cable Row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Seated Cable Row

Seated Cable Row demonstration
Primary Muscles Biceps, Forearms, Latissimus Dorsi, Rhomboids, Trapezius
Equipment Cable Machine
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Seated Cable Row guide on FitnessVolt →

Where Do These Seated Cable Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Seated Cable Row table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Seated Cable Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Seated Cable Row depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Seated Cable Row after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Seated Cable Row table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.