Seated Cable Row

Seated Cable Row shows average weight and strength standards as a reference for back. Primary muscles: Latissimus dorsi, Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 86 kg

Women 47 kg

Seated Cable Row: Average weight [1RM]

Level
Beginner	41 kg	20 kg
Novice	61 kg	32 kg
Intermediate	86 kg	47 kg
Advanced	115 kg	66 kg
Elite	147 kg	86 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Seated Cable Row: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	24	38	56	78	102
55	27	42	62	85	110
60	31	47	67	91	117
65	35	52	73	97	124
70	38	56	78	103	131
75	42	60	83	109	137
80	45	64	88	114	143
85	49	68	92	120	149
90	52	72	97	125	155
95	55	76	101	130	160
100	58	79	105	134	166
105	61	83	109	139	171
110	64	86	113	143	176
115	67	90	117	148	180
120	70	93	121	152	185
125	73	96	124	156	189
130	75	99	128	160	194
135	78	102	131	164	198
140	81	105	134	167	202

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	52	73	98	125
20	40	59	83	112	144
25	41	61	86	115	147
30	41	61	86	115	147
35	41	61	86	115	147
40	41	61	86	115	147
45	39	57	81	109	140
50	36	54	76	103	131
55	33	50	71	95	121
60	31	45	64	87	111
65	28	41	58	78	100
70	25	37	52	70	90
75	22	33	47	63	80
80	20	29	42	56	72
85	18	26	37	50	64
90	16	24	34	45	58

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	13	22	35	50	67
45	15	25	38	53	71
50	16	27	40	57	75
55	18	29	43	60	78
60	19	31	45	62	81
65	21	32	47	65	84
70	22	34	49	67	87
75	24	36	51	70	90
80	25	37	53	72	92
85	26	39	55	74	95
90	27	40	57	76	97
95	29	42	59	78	99
100	30	43	60	80	101
105	31	45	62	82	103
110	32	46	63	83	105
115	33	47	65	85	107
120	34	48	66	87	109

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	27	40	56	74
20	19	31	46	64	84
25	20	32	47	66	86
30	20	32	47	66	86
35	20	32	47	66	86
40	20	32	47	66	86
45	19	30	45	62	82
50	18	28	42	59	77
55	16	26	39	54	71
60	15	24	36	49	65
65	14	22	32	45	59
70	12	19	29	40	53
75	11	17	26	36	47
80	10	16	23	32	42
85	9	14	21	29	38
90	8	13	19	26	34

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	24	38	56	78	102
55	27	42	62	85	110
60	31	47	67	91	117
65	35	52	73	97	124
70	38	56	78	103	131
75	42	60	83	109	137
80	45	64	88	114	143
85	49	68	92	120	149
90	52	72	97	125	155
95	55	76	101	130	160
100	58	79	105	134	166
105	61	83	109	139	171
110	64	86	113	143	176
115	67	90	117	148	180
120	70	93	121	152	185
125	73	96	124	156	189
130	75	99	128	160	194
135	78	102	131	164	198
140	81	105	134	167	202

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	52	73	98	125
20	40	59	83	112	144
25	41	61	86	115	147
30	41	61	86	115	147
35	41	61	86	115	147
40	41	61	86	115	147
45	39	57	81	109	140
50	36	54	76	103	131
55	33	50	71	95	121
60	31	45	64	87	111
65	28	41	58	78	100
70	25	37	52	70	90
75	22	33	47	63	80
80	20	29	42	56	72
85	18	26	37	50	64
90	16	24	34	45	58

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	13	22	35	50	67
45	15	25	38	53	71
50	16	27	40	57	75
55	18	29	43	60	78
60	19	31	45	62	81
65	21	32	47	65	84
70	22	34	49	67	87
75	24	36	51	70	90
80	25	37	53	72	92
85	26	39	55	74	95
90	27	40	57	76	97
95	29	42	59	78	99
100	30	43	60	80	101
105	31	45	62	82	103
110	32	46	63	83	105
115	33	47	65	85	107
120	34	48	66	87	109

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	27	40	56	74
20	19	31	46	64	84
25	20	32	47	66	86
30	20	32	47	66	86
35	20	32	47	66	86
40	20	32	47	66	86
45	19	30	45	62	82
50	18	28	42	59	77
55	16	26	39	54	71
60	15	24	36	49	65
65	14	22	32	45	59
70	12	19	29	40	53
75	11	17	26	36	47
80	10	16	23	32	42
85	9	14	21	29	38
90	8	13	19	26	34

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Biceps brachii, Deltoids
Stabilizers	Rectus abdominis, External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	24	38	56	78	102
55	27	42	62	85	110
60	31	47	67	91	117
65	35	52	73	97	124
70	38	56	78	103	131
75	42	60	83	109	137
80	45	64	88	114	143
85	49	68	92	120	149
90	52	72	97	125	155
95	55	76	101	130	160
100	58	79	105	134	166
105	61	83	109	139	171
110	64	86	113	143	176
115	67	90	117	148	180
120	70	93	121	152	185
125	73	96	124	156	189
130	75	99	128	160	194
135	78	102	131	164	198
140	81	105	134	167	202

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	52	73	98	125
20	40	59	83	112	144
25	41	61	86	115	147
30	41	61	86	115	147
35	41	61	86	115	147
40	41	61	86	115	147
45	39	57	81	109	140
50	36	54	76	103	131
55	33	50	71	95	121
60	31	45	64	87	111
65	28	41	58	78	100
70	25	37	52	70	90
75	22	33	47	63	80
80	20	29	42	56	72
85	18	26	37	50	64
90	16	24	34	45	58

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	13	22	35	50	67
45	15	25	38	53	71
50	16	27	40	57	75
55	18	29	43	60	78
60	19	31	45	62	81
65	21	32	47	65	84
70	22	34	49	67	87
75	24	36	51	70	90
80	25	37	53	72	92
85	26	39	55	74	95
90	27	40	57	76	97
95	29	42	59	78	99
100	30	43	60	80	101
105	31	45	62	82	103
110	32	46	63	83	105
115	33	47	65	85	107
120	34	48	66	87	109

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	27	40	56	74
20	19	31	46	64	84
25	20	32	47	66	86
30	20	32	47	66	86
35	20	32	47	66	86
40	20	32	47	66	86
45	19	30	45	62	82
50	18	28	42	59	77
55	16	26	39	54	71
60	15	24	36	49	65
65	14	22	32	45	59
70	12	19	29	40	53
75	11	17	26	36	47
80	10	16	23	32	42
85	9	14	21	29	38
90	8	13	19	26	34

Seated Cable Row

Average weight: Intermediate

Seated Cable Row: Average weight [1RM]

Seated Cable Row: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	24	38	56	78	102
55	27	42	62	85	110
60	31	47	67	91	117
65	35	52	73	97	124
70	38	56	78	103	131
75	42	60	83	109	137
80	45	64	88	114	143
85	49	68	92	120	149
90	52	72	97	125	155
95	55	76	101	130	160
100	58	79	105	134	166
105	61	83	109	139	171
110	64	86	113	143	176
115	67	90	117	148	180
120	70	93	121	152	185
125	73	96	124	156	189
130	75	99	128	160	194
135	78	102	131	164	198
140	81	105	134	167	202

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	52	73	98	125
20	40	59	83	112	144
25	41	61	86	115	147
30	41	61	86	115	147
35	41	61	86	115	147
40	41	61	86	115	147
45	39	57	81	109	140
50	36	54	76	103	131
55	33	50	71	95	121
60	31	45	64	87	111
65	28	41	58	78	100
70	25	37	52	70	90
75	22	33	47	63	80
80	20	29	42	56	72
85	18	26	37	50	64
90	16	24	34	45	58

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	13	22	35	50	67
45	15	25	38	53	71
50	16	27	40	57	75
55	18	29	43	60	78
60	19	31	45	62	81
65	21	32	47	65	84
70	22	34	49	67	87
75	24	36	51	70	90
80	25	37	53	72	92
85	26	39	55	74	95
90	27	40	57	76	97
95	29	42	59	78	99
100	30	43	60	80	101
105	31	45	62	82	103
110	32	46	63	83	105
115	33	47	65	85	107
120	34	48	66	87	109

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	27	40	56	74
20	19	31	46	64	84
25	20	32	47	66	86
30	20	32	47	66	86
35	20	32	47	66	86
40	20	32	47	66	86
45	19	30	45	62	82
50	18	28	42	59	77
55	16	26	39	54	71
60	15	24	36	49	65
65	14	22	32	45	59
70	12	19	29	40	53
75	11	17	26	36	47
80	10	16	23	32	42
85	9	14	21	29	38
90	8	13	19	26	34