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.
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 its ladder is modeled from the measured standards: 0.95x bench (M) / 0.98x (F) — stack load ~ BB row. How modeled standards work.
| 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 |
| 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 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 | 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 |
Around 191 lb reaches Intermediate on the Strenf ladder; 344 lb is Elite. Thresholds scale with bodyweight — see the full table.
Around 85 lb reaches Intermediate; 186 lb is Elite. Women's standards are graded against women's competition data, scaled for bodyweight and 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.
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.
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.
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