Seated Cable Row

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, Trapezius
Secondary Muscles	Bicep, Deltoids
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Trapezius

Secondary Muscles

Bicep, Deltoids

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Seated Cable Row Average Weight [1RM]

Level
Beg.	41 kg (89 lbs)	20 kg (44 lbs)
Nov.	61 kg (133 lbs)	32 kg (70 lbs)
Int.	86 kg (189 lbs)	47 kg (104 lbs)
Adv.	115 kg (254 lbs)	66 kg (145 lbs)
Pro	147 kg (325 lbs)	86 kg (190 lbs)

Level

Beg.

41 kg
(89 lbs)

20 kg
(44 lbs)

Nov.

61 kg
(133 lbs)

32 kg
(70 lbs)

Int.

86 kg
(189 lbs)

47 kg
(104 lbs)

Adv.

115 kg
(254 lbs)

66 kg
(145 lbs)

Pro

147 kg
(325 lbs)

86 kg
(190 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Seated Cable Row Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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 dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Seated Cable Row Average Weight [1RM]

Seated Cable Row Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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	Beg.	Nov.	Int.	Adv.	Pro
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