Seated Cable Row Strength Standards

Modeled — anchored to measured lifts

How strong is your seated cable row? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 191 lb; for a 140 lb woman about 85 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

Claim This Standing on Strenf

Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.

⚙︎ Machine weights vary by equipment, cable ratio, and form. Use this standard to track consistent progress on the same setup, not to compare every machine perfectly.

Seated Cable Row is not contested in meets, so no competition data exists for it. Its ladder is modeled by applying a fixed ratio to a measured anchor lift: 0.95x bench (M) / 0.98x (F) — stack load ~ BB row. That ratio is a conventional strength relationship used in coaching practice and selected by Strenf — a modelling assumption, not a measurement and not a published finding. How modeled standards work.

Is your seated cable row good? Common loads, graded

Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.

A 95 lb seated cable row is below the Beginner standard for a 180 lb man — 43 kg, 0.53× bodyweight; 15 lb short of Beginner.
A 135 lb seated cable row is Beginner for a 180 lb man — 61 kg, 0.75× bodyweight; 9 lb short of Novice.
A 185 lb seated cable row is Novice for a 180 lb man — 84 kg, 1.03× bodyweight; 6 lb short of Intermediate.
A 275 lb seated cable row is Intermediate for a 180 lb man — 125 kg, 1.53× bodyweight; 22 lb short of Advanced.
A 315 lb seated cable row is Advanced for a 180 lb man — 143 kg, 1.75× bodyweight; 29 lb short of Elite.
A 365 lb seated cable row is Elite for a 180 lb man — 166 kg, 2.03× bodyweight.
A 45 lb seated cable row is below the Beginner standard for a 140 lb woman — 20 kg, 0.32× bodyweight; 5 lb short of Beginner.
A 95 lb seated cable row is Intermediate for a 140 lb woman — 43 kg, 0.68× bodyweight; 55 lb short of Advanced.
A 135 lb seated cable row is Intermediate for a 140 lb woman — 61 kg, 0.96× bodyweight; 15 lb short of Advanced.
A 185 lb seated cable row is Advanced for a 140 lb woman — 84 kg, 1.32× bodyweight; 1 lb short of Elite.

Standards by bodyweight

Men

Seated Cable Row strength standards for men. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.95x bench (M) / 0.98x (F) — stack load ~ BB row) applied to a measured anchor lift, not measured for seated cable row itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	73 lb	96 lb	127 lb	198 lb	229 lb
130 lb	79 lb	104 lb	138 lb	214 lb	248 lb
140 lb	85 lb	112 lb	148 lb	231 lb	267 lb
150 lb	92 lb	120 lb	159 lb	248 lb	286 lb
160 lb	98 lb	128 lb	170 lb	264 lb	306 lb
170 lb	104 lb	136 lb	180 lb	280 lb	325 lb
180 lb	110 lb	144 lb	191 lb	297 lb	344 lb
190 lb	116 lb	152 lb	201 lb	314 lb	363 lb
200 lb	122 lb	160 lb	212 lb	330 lb	382 lb
210 lb	128 lb	168 lb	223 lb	346 lb	401 lb
220 lb	134 lb	176 lb	233 lb	363 lb	420 lb
230 lb	140 lb	184 lb	244 lb	380 lb	439 lb
240 lb	146 lb	192 lb	254 lb	396 lb	458 lb
250 lb	152 lb	200 lb	265 lb	412 lb	478 lb
260 lb	159 lb	208 lb	276 lb	429 lb	497 lb
270 lb	165 lb	216 lb	286 lb	446 lb	516 lb
280 lb	171 lb	224 lb	297 lb	462 lb	535 lb
290 lb	177 lb	232 lb	307 lb	478 lb	554 lb
300 lb	183 lb	240 lb	318 lb	495 lb	573 lb
310 lb	189 lb	248 lb	329 lb	512 lb	592 lb

Women

Seated Cable Row strength standards for women. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.95x bench (M) / 0.98x (F) — stack load ~ BB row) applied to a measured anchor lift, not measured for seated cable row itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	43 lb	56 lb	73 lb	128 lb	160 lb
130 lb	47 lb	61 lb	79 lb	139 lb	173 lb
140 lb	50 lb	66 lb	85 lb	150 lb	186 lb
150 lb	54 lb	70 lb	92 lb	160 lb	200 lb
160 lb	58 lb	75 lb	98 lb	171 lb	213 lb
170 lb	61 lb	80 lb	104 lb	182 lb	226 lb
180 lb	65 lb	85 lb	110 lb	193 lb	239 lb
190 lb	68 lb	89 lb	116 lb	203 lb	253 lb
200 lb	72 lb	94 lb	122 lb	214 lb	266 lb
210 lb	76 lb	99 lb	128 lb	225 lb	279 lb
220 lb	79 lb	103 lb	134 lb	235 lb	293 lb
230 lb	83 lb	108 lb	140 lb	246 lb	306 lb
240 lb	86 lb	113 lb	146 lb	257 lb	319 lb
250 lb	90 lb	118 lb	152 lb	268 lb	332 lb
260 lb	94 lb	122 lb	159 lb	278 lb	346 lb
270 lb	97 lb	127 lb	165 lb	289 lb	359 lb
280 lb	101 lb	132 lb	171 lb	300 lb	372 lb
290 lb	104 lb	136 lb	177 lb	310 lb	386 lb
300 lb	108 lb	141 lb	183 lb	321 lb	399 lb
310 lb	112 lb	146 lb	189 lb	332 lb	412 lb

Same standards in kilograms (kg)

Men

Seated Cable Row strength standards for men, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	33 kg	44 kg	58 kg	90 kg	104 kg
59 kg	36 kg	47 kg	63 kg	97 kg	113 kg
64 kg	39 kg	51 kg	67 kg	105 kg	121 kg
68 kg	42 kg	54 kg	72 kg	112 kg	130 kg
73 kg	44 kg	58 kg	77 kg	120 kg	139 kg
77 kg	47 kg	62 kg	82 kg	127 kg	147 kg
82 kg	50 kg	65 kg	87 kg	135 kg	156 kg
86 kg	53 kg	69 kg	91 kg	142 kg	165 kg
91 kg	55 kg	73 kg	96 kg	150 kg	173 kg
95 kg	58 kg	76 kg	101 kg	157 kg	182 kg
100 kg	61 kg	80 kg	106 kg	165 kg	191 kg
104 kg	64 kg	83 kg	111 kg	172 kg	199 kg
109 kg	66 kg	87 kg	115 kg	180 kg	208 kg
113 kg	69 kg	91 kg	120 kg	187 kg	217 kg
118 kg	72 kg	94 kg	125 kg	195 kg	225 kg
122 kg	75 kg	98 kg	130 kg	202 kg	234 kg
127 kg	77 kg	102 kg	135 kg	210 kg	243 kg
132 kg	80 kg	105 kg	139 kg	217 kg	251 kg
136 kg	83 kg	109 kg	144 kg	225 kg	260 kg
141 kg	86 kg	112 kg	149 kg	232 kg	269 kg

Women

Seated Cable Row strength standards for women, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	20 kg	26 kg	33 kg	58 kg	72 kg
59 kg	21 kg	28 kg	36 kg	63 kg	78 kg
64 kg	23 kg	30 kg	39 kg	68 kg	84 kg
68 kg	24 kg	32 kg	42 kg	73 kg	90 kg
73 kg	26 kg	34 kg	44 kg	78 kg	97 kg
77 kg	28 kg	36 kg	47 kg	83 kg	103 kg
82 kg	29 kg	38 kg	50 kg	87 kg	109 kg
86 kg	31 kg	41 kg	53 kg	92 kg	115 kg
91 kg	33 kg	43 kg	55 kg	97 kg	121 kg
95 kg	34 kg	45 kg	58 kg	102 kg	127 kg
100 kg	36 kg	47 kg	61 kg	107 kg	133 kg
104 kg	38 kg	49 kg	64 kg	112 kg	139 kg
109 kg	39 kg	51 kg	66 kg	116 kg	145 kg
113 kg	41 kg	53 kg	69 kg	121 kg	151 kg
118 kg	42 kg	55 kg	72 kg	126 kg	157 kg
122 kg	44 kg	58 kg	75 kg	131 kg	163 kg
127 kg	46 kg	60 kg	77 kg	136 kg	169 kg
132 kg	47 kg	62 kg	80 kg	141 kg	175 kg
136 kg	49 kg	64 kg	83 kg	146 kg	181 kg
141 kg	51 kg	66 kg	86 kg	150 kg	187 kg

Age adjustment

Age changes the bar. An Intermediate seated cable row for a 180 lb man is about 180 lb at 40, 168 lb at 50, and 154 lb at 60; for a 140 lb woman, about 79 lb, 74 lb, and 66 lb at the same ages.

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age adjustment applied when grading a seated cable row. Each value is a dimensionless multiplier applied to the lifter's estimated one-rep max before it is compared against the tier thresholds, so a higher multiplier means a smaller lift reaches the same tier. Derived from median best lift-to-bodyweight ratio by age band among Masters competitors, relative to the 24–34 band. This is a cross-sectional comparison between age groups, not a record of individuals ageing. Bands outside the listed range are clamped to the nearest value. Data generated 2026-06-12.
Age band (years)	Men (× multiplier)	Women (× multiplier)
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good seated cable row for a 180 lb man?

Around 191 lb reaches Intermediate on the Strenf ladder; 344 lb is Elite. Thresholds scale with bodyweight — see the full table.

What is a good seated cable row for a 140 lb woman?

Around 85 lb reaches Intermediate; 186 lb is Elite. Seated Cable Row is not contested in meets, so there are no women's seated cable row competition results to grade against. Women's thresholds here are derived from women's competition results for the anchor lift and scaled by the ratio shown on this page (0.95x bench (M) / 0.98x (F) — stack load ~ BB row), then adjusted for bodyweight and age.

What is a good seated cable row for my age?

For a 180 lb man, an Intermediate seated cable row is about 180 lb at 40, 168 lb at 50, and 154 lb at 60. For a 140 lb woman: 79 lb at 40, 74 lb at 50, and 66 lb at 60 — based on strength-retention curves from Masters competition results.

How are these seated cable row standards calculated?

By applying a fixed ratio to a measured anchor lift: 0.95x bench (M) / 0.98x (F) — stack load ~ BB row. The ratio is a conventional coaching figure selected by Strenf, not a measured result. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

What is the average seated cable row by age?

There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. Seated Cable Row is not contested in meets, so Strenf grades it against standards modeled from lifts that are. Adjusted for age, an Intermediate seated cable row for a 180 lb man is about 180 lb at 40, 168 lb at 50 and 154 lb at 60; for a 140 lb woman, 79 lb, 74 lb and 66 lb.

Does age affect the seated cable row standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.