One-Arm Seated Cable Row

One-Arm 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 129 lb

Women 61 lb

One-Arm Seated Cable Row: Average weight [1RM]

Level
Beginner	44 lb	22 lb
Novice	80 lb	38 lb
Intermediate	129 lb	61 lb
Advanced	190 lb	89 lb
Elite	259 lb	121 lb

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.

One-Arm Seated Cable Row: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

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
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Biceps brachii, Teres major, 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
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47

One-Arm Seated Cable Row

Average weight: Intermediate

One-Arm Seated Cable Row: Average weight [1RM]

One-Arm Seated Cable Row: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [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
110	27	56	96	148	208
120	30	60	102	155	216
130	33	64	108	162	224
140	36	68	113	169	232
150	39	72	118	175	239
160	42	76	123	181	246
170	45	80	127	186	253
180	47	83	132	192	259
190	50	87	136	197	265
200	52	90	140	202	270
210	55	93	144	206	276
220	57	96	148	211	281
230	59	99	152	215	286
240	62	102	155	220	291
250	64	105	159	224	296
260	66	108	162	228	301
270	68	110	165	232	305
280	70	113	169	235	309
290	72	116	172	239	314
300	74	118	175	243	318
310	76	120	178	246	322

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	68	110	162	221
20	43	78	126	185	253
25	44	80	129	190	259
30	44	80	129	190	259
35	44	80	129	190	259
40	44	80	129	190	259
45	42	76	123	181	246
50	39	71	115	169	231
55	36	66	107	157	214
60	33	60	97	143	195
65	30	55	88	129	176
70	27	49	79	116	158
75	24	44	71	104	141
80	22	39	63	93	126
85	19	35	57	83	113
90	17	32	51	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	27	45	69	96
100	15	29	49	73	101
110	17	32	52	77	105
120	19	34	55	81	110
130	21	37	58	84	114
140	22	39	61	87	117
150	24	41	63	90	121
160	25	43	66	93	124
170	27	45	68	96	128
180	28	46	70	99	131
190	30	48	72	101	134
200	31	50	74	104	136
210	32	52	76	106	139
220	34	53	78	108	142
230	35	55	80	111	144
240	36	56	82	113	147
250	37	58	84	115	149
260	38	59	86	117	151

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	33	52	76	103
20	21	37	60	87	118
25	22	38	61	89	121
30	22	38	61	89	121
35	22	38	61	89	121
40	22	38	61	89	121
45	21	36	58	84	114
50	19	34	54	79	107
55	18	32	50	73	99
60	16	29	46	67	91
65	15	26	42	60	82
70	13	23	37	54	73
75	12	21	33	49	66
80	11	19	30	43	59
85	9	17	27	39	53
90	9	15	24	35	47