RepolveGet the appSeated Cable Row estimated 1RM calculator.
Estimate your seated cable row one-rep max from a completed set of 1–12 repetitions, then compare it with Repolve’s exercise benchmarks.
Calculate your seated cable row score
Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked seated cable row example
Illustrative seated cable row set: 45 kg for 8 completed repetitions. Use the load convention shown above and compare the same equipment and technique.
- Completed set
- 45 kg × 8 reps
- Estimated 1RM
- 57.0 kg
- Exercise score
- 37 · beginner
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Seated Cable Row rep-to-max examples
Each row uses a completed set at 45 kg. Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM |
|---|---|
| 1 | 45.0 kg |
| 3 | 49.5 kg |
| 5 | 52.5 kg |
| 8 | 57.0 kg |
| 10 | 60.0 kg |
| 12 | 63.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight.
Muscles worked
The app lists back as the primary muscle group, with biceps also involved. In Repolve’s scoring model, this exercise supplies primary evidence for back. Training involvement and scoring coverage are different things.
Make your sessions comparable
Keep the cable station, attachment, torso position and range of motion consistent. Record changes from narrow to wide grips.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Seated Cable Row strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.5× | 0.3× |
| Novice | 40 | 0.75× | 0.5× |
| Intermediate | 60 | 1× | 0.75× |
| Advanced | 100 | 1.5× | 1× |
| Elite | 125 | 2× | 1.35× |
Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Keep the completed load and repetitions alongside each estimate. Keep the cable station, attachment, torso position and range of motion consistent. Record changes from narrow to wide grips. This page gives one exercise snapshot; saved workouts in Repolve let you follow your training history.
Learn how to compare strength progress · Understand your Strength Profile
Common variations
Pulley ratios and friction can differ. This estimate uses the displayed stack load; it does not measure handle force or translate between cable stations.
Seated Cable Row calculator questions
What weight should I enter?
Enter the external load recorded on this machine or cable setup. Use the same load convention across sessions; do not add your bodyweight.
How should I compare seated cable row sessions?
Keep the cable station, attachment, torso position and range of motion consistent. Record changes from narrow to wide grips.
Can I substitute another variation?
Pulley ratios and friction can differ. This estimate uses the displayed stack load; it does not measure handle force or translate between cable stations.
Related lift calculators
About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.