One Arm Seated Cable Row

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Trapezius

Secondary Muscles

Bicep, 大円筋, Deltoids

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

One Arm Seated Cable Row Average Weight [1RM]

Level
Beg.	20 kg (44 lb)	10 kg (22 lb)
Nov.	36 kg (80 lb)	17 kg (38 lb)
Int.	59 kg (129 lb)	28 kg (61 lb)
Adv.	86 kg (190 lb)	40 kg (89 lb)
Pro	118 kg (259 lb)	55 kg (121 lb)

Level

Beg.

20 kg
(44 lb)

10 kg
(22 lb)

Nov.

36 kg
(80 lb)

17 kg
(38 lb)

Int.

59 kg
(129 lb)

28 kg
(61 lb)

Adv.

86 kg
(190 lb)

40 kg
(89 lb)

Pro

118 kg
(259 lb)

55 kg
(121 lb)

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.

One Arm Seated Cable Row Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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 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	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 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

One Arm Seated Cable Row

Muscles Activated

One Arm Seated Cable Row Average Weight [1RM]

One Arm Seated Cable Row Standard (lb)

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
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	Beg.	Nov.	Int.	Adv.	Pro
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

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

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

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

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

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