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

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Seated Cable Row is not contested in meets, so its ladder is modeled from the measured standards: 0.95x bench (M) / 0.98x (F) — stack load ~ BB row. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Age adjustment

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

Age	Men	Women
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.

How are these seated cable row standards calculated?

From a documented coefficient applied to measured competition standards: 0.95x bench (M) / 0.98x (F) — stack load ~ BB row. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

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.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Dumbbell Bench Press

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf