Seated Cable Row Strength Standards
For women · by bodyweight · in lb
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 31 lb | 53 lb | 75 lb | 101 lb | 130 lb | 0.68× |
| 121 | 31 lb | 53 lb | 75 lb | 101 lb | 130 lb | 0.62× |
| 132 | 31 lb | 53 lb | 75 lb | 101 lb | 130 lb | 0.57× |
| 148 | 35 lb | 60 lb | 86 lb | 115 lb | 146 lb | 0.58× |
| 165 | 42 lb | 68 lb | 93 lb | 121 lb | 152 lb | 0.56× |
| 181 | 46 lb | 75 lb | 104 lb | 134 lb | 168 lb | 0.57× |
| 198 | 46 lb | 75 lb | 104 lb | 134 lb | 168 lb | 0.53× |
| 220 | 49 lb | 79 lb | 110 lb | 146 lb | 181 lb | 0.50× |
| 242 | 53 lb | 86 lb | 119 lb | 157 lb | 194 lb | 0.49× |
| 264 | 53 lb | 86 lb | 119 lb | 157 lb | 194 lb | 0.45× |
| 286 | 53 lb | 86 lb | 119 lb | 157 lb | 194 lb | 0.42× |
| 308 | 53 lb | 86 lb | 119 lb | 157 lb | 194 lb | 0.39× |
Seated Cable Row Strength Standards for Women
These seated cable row strength standards cover female lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate seated cable row is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A seated cable row that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Seated Cable Row Technique Cues
- - Seated with feet flat on the footplate, knees slightly bent
- - Neutral spine, chest up from the start
- - Arms fully extended at the start, torso upright
- - Pull the handle to the lower ribcage with elbows close to the body
- - Squeeze shoulder blades together at the end of the pull
- - Extend arms fully at the start of each rep - do not shorten the range
- - Do not rock the torso backward as a crutch
- - Rounding the lower back when reaching forward at the start
- - Leaning back excessively to generate momentum
- - Pulling to the chest or higher instead of the ribcage
Frequently Asked Questions
How much should a women seated cable row?
For an average women weighing around 143 lb, an intermediate seated cable row is approximately 86 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Seated Cable Row for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Seated Cable Row strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Seated Cable Row?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.