Seated Cable Row RANK CALCULATOR

Seated Cable Row Strength Standards & Rank Calculator

Calculate your Seated Cable Row IronYou Rank, compare all 13 strength levels, and see your next-rank target.

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STEP 1 OF 3

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STEP 2 OF 3

YOUR LIFT

Seated Cable Row

cable · family_derived_strength

Enter your best set.

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READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: machine or cable stack load. Public value: total stack/load.

Seated Cable Row Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.

Seated Cable Row estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	41.1 kg	54.5 kg	67.8 kg	95.6 kg
60 kg	45.6 kg	60.3 kg	75.1 kg	105.9 kg
70 kg	49.6 kg	65.6 kg	81.7 kg	115.2 kg
80 kg	53.2 kg	70.4 kg	87.7 kg	123.6 kg
90 kg	56.5 kg	74.8 kg	93.1 kg	131.3 kg
100 kg	59.4 kg	78.7 kg	98 kg	138.2 kg
110 kg	62.1 kg	82.3 kg	102.4 kg	144.4 kg
120 kg	64.5 kg	85.5 kg	106.4 kg	150 kg

Seated Cable Row Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.

Seated Cable Row estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	18.2 kg	24.1 kg	30.1 kg	42.4 kg
50 kg	24.3 kg	32.2 kg	40.1 kg	56.5 kg
60 kg	28.1 kg	37.2 kg	46.3 kg	65.3 kg
70 kg	30.5 kg	40.3 kg	50.2 kg	70.8 kg
80 kg	31.9 kg	42.3 kg	52.7 kg	74.2 kg
90 kg	32.9 kg	43.5 kg	54.2 kg	76.4 kg
100 kg	33.4 kg	44.3 kg	55.1 kg	77.7 kg

IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.

BodyweightSexReps

Values show the logged Seated Cable Row weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Seated Cable Row — Male; logged load in kg (weight_kg is the logged machine/cable stack load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	22.22	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15
Copper III	50	33.34	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5
Silver I	50	41.12	40	39	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29	28.5	27.5
Silver II	50	45.56	44.5	43	41.5	40.5	39.5	38	37	36	35.5	34.5	33.5	33	32	31.5	30.5
Silver III	50	50.01	48.5	47	45.5	44.5	43	42	41	39.5	38.5	38	37	36	35	34.5	33.5
Gold I	50	54.45	53	51.5	50	48.5	47	45.5	44.5	43	42	41	40	39	38	37.5	36.5
Gold II	50	58.9	57	55.5	54	52	50.5	49.5	48	46.5	45.5	44.5	43.5	42.5	41.5	40.5	39.5
Gold III	50	63.34	61.5	59.5	58	56	54.5	53	51.5	50.5	49	48	46.5	45.5	44.5	43.5	42.5
Titanium I	50	67.79	66	64	62	60	58.5	56.5	55	54	52.5	51	50	48.5	47.5	46.5	45.5
Titanium II	50	77.79	75.5	73	71	69	67	65	63.5	61.5	60	58.5	57	56	54.5	53.5	52
Titanium III	50	86.68	84	81.5	79	76.5	74.5	72.5	70.5	68.5	67	65.5	63.5	62	60.5	59.5	58
IRON	50	95.57	92.5	90	87	84.5	82	80	77.5	75.5	74	72	70	68.5	67	65.5	64
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	24.62	24	23.5	22.5	22	21.5	21	20	19.5	19	18.5	18.5	18	17.5	17	16.5
Copper III	60	36.94	36	35	34	33	32	31	30	29.5	28.5	28	27.5	26.5	26	25.5	25
Silver I	60	45.55	44.5	43	41.5	40.5	39.5	38	37	36	35.5	34.5	33.5	33	32	31.5	30.5
Silver II	60	50.48	49	47.5	46	45	43.5	42.5	41	40	39	38	37	36.5	35.5	34.5	34
Silver III	60	55.4	54	52	50.5	49	47.5	46.5	45	44	43	42	41	40	39	38	37
Gold I	60	60.33	58.5	57	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5	40.5
Gold II	60	65.25	63.5	61.5	59.5	58	56	54.5	53	52	50.5	49	48	47	46	44.5	44
Gold III	60	70.18	68	66	64	62	60.5	58.5	57	55.5	54	53	51.5	50.5	49	48	47
Titanium I	60	75.1	73	70.5	68.5	66.5	64.5	63	61	59.5	58	56.5	55	54	52.5	51.5	50.5
Titanium II	60	86.18	83.5	81	78.5	76.5	74	72	70	68.5	66.5	65	63.5	62	60.5	59	57.5
Titanium III	60	96.03	93	90.5	87.5	85	82.5	80.5	78	76	74	72.5	70.5	69	67.5	65.5	64.5
IRON	60	105.88	102.5	99.5	96.5	93.5	91	88.5	86	84	81.5	79.5	77.5	76	74	72.5	71
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	26.79	26	25.5	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5	18
Copper III	70	40.19	39	38	37	35.5	34.5	33.5	33	32	31	30.5	29.5	29	28.5	27.5	27
Silver I	70	49.57	48	46.5	45.5	44	42.5	41.5	40.5	39.5	38.5	37.5	36.5	35.5	35	34	33.5
Silver II	70	54.93	53.5	51.5	50	48.5	47.5	46	45	43.5	42.5	41.5	40.5	39.5	38.5	37.5	37
Silver III	70	60.29	58.5	57	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5	40.5
Gold I	70	65.64	64	62	60	58	56.5	55	53.5	52	50.5	49.5	48.5	47	46	45	44
Gold II	70	71	69	67	65	63	61	59.5	58	56.5	55	53.5	52	51	50	48.5	47.5
Gold III	70	76.36	74	72	69.5	67.5	65.5	64	62	60.5	59	57.5	56	55	53.5	52.5	51
Titanium I	70	81.72	79.5	77	74.5	72.5	70.5	68.5	66.5	65	63	61.5	60	58.5	57.5	56	54.5
Titanium II	70	93.78	91	88	85.5	83	80.5	78.5	76.5	74.5	72.5	70.5	69	67	65.5	64	63
Titanium III	70	104.49	101.5	98	95	92.5	90	87.5	85	82.5	80.5	78.5	76.5	75	73	71.5	70
IRON	70	115.21	111.5	108.5	105	102	99	96.5	93.5	91	89	86.5	84.5	82.5	80.5	79	77
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	28.75	28	27	26.5	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20	19.5
Copper III	80	43.13	42	40.5	39.5	38.5	37	36	35	34.5	33.5	32.5	32	31	30.5	29.5	29
Silver I	80	53.2	51.5	50	48.5	47	46	44.5	43.5	42	41	40	39	38	37.5	36.5	35.5
Silver II	80	58.95	57.5	55.5	54	52.5	51	49.5	48	47	45.5	44.5	43.5	42.5	41.5	40.5	39.5
Silver III	80	64.7	63	61	59	57.5	55.5	54	52.5	51.5	50	49	47.5	46.5	45.5	44.5	43.5
Gold I	80	70.45	68.5	66.5	64.5	62.5	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5	47
Gold II	80	76.2	74	71.5	69.5	67.5	65.5	64	62	60.5	59	57.5	56	54.5	53.5	52	51
Gold III	80	81.95	79.5	77	75	72.5	70.5	68.5	66.5	65	63.5	61.5	60	59	57.5	56	55
Titanium I	80	87.7	85	82.5	80	77.5	75.5	73.5	71.5	69.5	67.5	66	64.5	63	61.5	60	58.5
Titanium II	80	100.64	97.5	94.5	91.5	89	86.5	84	82	79.5	77.5	75.5	74	72	70.5	69	67.5
Titanium III	80	112.14	109	105.5	102	99	96.5	93.5	91	89	86.5	84.5	82.5	80.5	78.5	76.5	75
IRON	80	123.65	120	116	112.5	109.5	106	103.5	100.5	98	95.5	93	90.5	88.5	86.5	84.5	82.5
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	30.53	30	29	28	27	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5
Copper III	90	45.79	44.5	43	42	40.5	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32	31.5	31
Silver I	90	56.48	55	53	51.5	50	48.5	47.5	46	45	43.5	42.5	41.5	40.5	39.5	39	38
Silver II	90	62.58	61	59	57	55.5	54	52.5	51	49.5	48.5	47	46	45	44	43	42
Silver III	90	68.69	66.5	64.5	62.5	61	59	57.5	56	54.5	53	52	50.5	49.5	48	47	46
Gold I	90	74.79	72.5	70.5	68	66	64.5	62.5	61	59.5	58	56.5	55	53.5	52.5	51	50
Gold II	90	80.9	78.5	76	74	71.5	69.5	67.5	66	64	62.5	61	59.5	58	56.5	55.5	54
Gold III	90	87	84.5	82	79.5	77	75	73	71	69	67	65.5	64	62.5	61	59.5	58.5
Titanium I	90	93.11	90.5	87.5	85	82.5	80	78	75.5	74	72	70	68.5	67	65	63.5	62.5
Titanium II	90	106.85	103.5	100.5	97.5	94.5	92	89.5	87	84.5	82.5	80.5	78.5	76.5	75	73	71.5
Titanium III	90	119.06	115.5	112	108.5	105.5	102.5	99.5	97	94	92	89.5	87.5	85.5	83.5	81.5	79.5
IRON	90	131.27	127.5	123.5	119.5	116	113	109.5	106.5	104	101	98.5	96.5	94	92	90	88
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	32.13	31.5	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23	22.5	22	21.5
Copper III	100	48.2	47	45.5	44	43	41.5	40.5	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32.5
Silver I	100	59.44	58	56	54.5	52.5	51	50	48.5	47	46	45	43.5	42.5	41.5	41	40
Silver II	100	65.87	64	62	60	58.5	56.5	55	53.5	52.5	51	49.5	48.5	47.5	46	45	44
Silver III	100	72.3	70	68	66	64	62	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5
Gold I	100	78.72	76.5	74	72	69.5	67.5	66	64	62.5	61	59.5	58	56.5	55	54	52.5
Gold II	100	85.15	82.5	80	77.5	75.5	73	71	69.5	67.5	65.5	64	62.5	61	59.5	58.5	57
Gold III	100	91.57	89	86	83.5	81	78.5	76.5	74.5	72.5	70.5	69	67.5	65.5	64	62.5	61.5
Titanium I	100	98	95	92	89.5	86.5	84.5	82	79.5	77.5	75.5	74	72	70.5	68.5	67	65.5
Titanium II	100	112.46	109	105.5	102.5	99.5	96.5	94	91.5	89	87	84.5	82.5	80.5	78.5	77	75
Titanium III	100	125.31	121.5	117.5	114	111	107.5	104.5	102	99	96.5	94	92	90	87.5	85.5	84
IRON	100	138.16	134	130	126	122	118.5	115.5	112.5	109.5	106.5	104	101.5	99	96.5	94.5	92.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	33.58	32.5	31.5	31	30	29	28	27.5	27	26	25.5	25	24	23.5	23	22.5
Copper III	110	50.37	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35.5	34.5	34
Silver I	110	62.12	60.5	58.5	56.5	55	53.5	52	50.5	49.5	48	47	45.5	44.5	43.5	42.5	41.5
Silver II	110	68.84	67	65	63	61	59.5	57.5	56	54.5	53	52	50.5	49.5	48.5	47	46
Silver III	110	75.56	73.5	71	69	67	65	63	61.5	60	58.5	57	55.5	54	53	52	50.5
Gold I	110	82.27	80	77.5	75	73	71	69	67	65	63.5	62	60.5	59	57.5	56.5	55
Gold II	110	88.99	86.5	83.5	81	79	76.5	74.5	72.5	70.5	68.5	67	65.5	64	62.5	61	59.5
Gold III	110	95.71	93	90	87.5	84.5	82.5	80	78	76	74	72	70.5	68.5	67	65.5	64
Titanium I	110	102.42	99.5	96.5	93.5	90.5	88	85.5	83.5	81	79	77	75	73.5	71.5	70	68.5
Titanium II	110	117.53	114	110.5	107	104	101	98	95.5	93	90.5	88.5	86	84	82	80.5	78.5
Titanium III	110	130.97	127	123	119.5	116	112.5	109.5	106.5	103.5	101	98.5	96	94	91.5	89.5	87.5
IRON	110	144.4	140	135.5	131.5	127.5	124	120.5	117.5	114	111.5	108.5	106	103.5	101	98.5	96.5
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	34.89	34	33	32	31	30	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5
Copper III	120	52.34	51	49.5	48	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	37	36	35
Silver I	120	64.55	62.5	61	59	57	55.5	54	52.5	51	50	48.5	47.5	46.5	45.5	44.5	43.5
Silver II	120	71.53	69.5	67.5	65.5	63.5	61.5	60	58	56.5	55.5	54	52.5	51.5	50	49	48
Silver III	120	78.51	76	74	71.5	69.5	67.5	65.5	64	62	60.5	59	57.5	56.5	55	54	52.5
Gold I	120	85.48	83	80.5	78	75.5	73.5	71.5	69.5	67.5	66	64.5	63	61.5	60	58.5	57
Gold II	120	92.46	89.5	87	84.5	82	79.5	77.5	75	73	71.5	69.5	68	66.5	65	63.5	62
Gold III	120	99.44	96.5	93.5	90.5	88	85.5	83	81	79	76.5	75	73	71.5	69.5	68	66.5
Titanium I	120	106.42	103	100	97	94	91.5	89	86.5	84.5	82	80	78	76.5	74.5	73	71
Titanium II	120	122.12	118.5	114.5	111.5	108	105	102	99.5	96.5	94	92	89.5	87.5	85.5	83.5	81.5
Titanium III	120	136.08	132	128	124	120.5	117	113.5	110.5	107.5	105	102.5	100	97.5	95	93	91
IRON	120	150.03	145.5	141	136.5	132.5	129	125.5	122	118.5	115.5	113	110	107.5	105	102.5	100.5

Seated Cable Row — Female; logged load in kg (weight_kg is the logged machine/cable stack load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	13.14	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Copper III	50	19.71	19.5	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5	13.5
Silver I	50	24.31	24	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5
Silver II	50	26.94	26.5	25.5	24.5	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19	18.5	18
Silver III	50	29.57	29	28	27	26.5	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20
Gold I	50	32.2	31.5	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23	22.5	22	21.5
Gold II	50	34.83	34	33	32	31	30	29.5	28.5	27.5	27	26.5	25.5	25	24.5	24	23.5
Gold III	50	37.45	36.5	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	26	25
Titanium I	50	40.08	39	38	36.5	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29	28	27.5	27
Titanium II	50	46	45	43.5	42	41	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32.5	31.5	31
Titanium III	50	51.25	50	48.5	47	45.5	44	43	42	40.5	39.5	38.5	38	37	36	35	34.5
IRON	50	56.51	55	53	51.5	50	48.5	47.5	46	45	43.5	42.5	41.5	40.5	39.5	39	38
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	15.19	15	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Copper III	60	22.79	22.5	21.5	21	20.5	20	19	18.5	18	18	17.5	17	16.5	16	16	15.5
Silver I	60	28.1	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19
Silver II	60	31.14	30.5	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21
Silver III	60	34.18	33.5	32.5	31.5	30.5	29.5	28.5	28	27	26.5	26	25.5	24.5	24	23.5	23
Gold I	60	37.22	36.5	35	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25
Gold II	60	40.26	39	38	37	36	35	34	33	32	31	30.5	29.5	29	28.5	27.5	27
Gold III	60	43.29	42	41	39.5	38.5	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30.5	30	29
Titanium I	60	46.33	45	43.5	42.5	41	40	39	38	37	36	35	34	33.5	32.5	32	31
Titanium II	60	53.17	51.5	50	48.5	47	46	44.5	43.5	42	41	40	39	38	37.5	36.5	35.5
Titanium III	60	59.24	57.5	56	54	52.5	51	49.5	48.5	47	46	44.5	43.5	42.5	41.5	40.5	39.5
IRON	60	65.32	63.5	61.5	59.5	58	56	54.5	53	52	50.5	49	48	47	46	45	44
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	16.47	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11
Copper III	70	24.7	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5
Silver I	70	30.47	29.5	29	28	27	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5
Silver II	70	33.76	33	32	31	30	29	28.5	27.5	27	26	25.5	25	24.5	24	23.5	23
Silver III	70	37.05	36	35	34	33	32	31	30.5	29.5	29	28	27.5	26.5	26	25.5	25
Gold I	70	40.35	39.5	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28	27
Gold II	70	43.64	42.5	41	40	39	37.5	36.5	35.5	34.5	34	33	32	31.5	30.5	30	29.5
Gold III	70	46.93	45.5	44.5	43	41.5	40.5	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32.5	31.5
Titanium I	70	50.23	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35.5	34.5	33.5
Titanium II	70	57.64	56	54.5	52.5	51	49.5	48.5	47	46	44.5	43.5	42.5	41.5	40.5	39.5	38.5
Titanium III	70	64.23	62.5	60.5	58.5	57	55.5	54	52.5	51	49.5	48.5	47	46	45	44	43
IRON	70	70.81	69	66.5	64.5	62.5	61	59.5	57.5	56	54.5	53.5	52	51	49.5	48.5	47.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	17.26	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5	12	12
Copper III	80	25.9	25.5	24.5	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18.5	18	17.5
Silver I	80	31.94	31	30	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5
Silver II	80	35.39	34.5	33.5	32.5	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25	24.5	24
Silver III	80	38.85	38	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5	26.5	26
Gold I	80	42.3	41	40	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31	30.5	30	29	28.5
Gold II	80	45.75	44.5	43	42	40.5	39.5	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31.5	31
Gold III	80	49.2	48	46.5	45	43.5	42.5	41.5	40	39	38	37	36.5	35.5	34.5	34	33
Titanium I	80	52.66	51	49.5	48	46.5	45.5	44	43	42	41	39.5	39	38	37	36	35.5
Titanium II	80	60.43	58.5	57	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5	40.5
Titanium III	80	67.33	65.5	63.5	61.5	59.5	58	56.5	55	53.5	52	50.5	49.5	48.5	47	46	45
IRON	80	74.24	72	70	67.5	66	64	62	60.5	59	57.5	56	54.5	53.5	52	51	49.5
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	17.76	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12
Copper III	90	26.64	26	25	24.5	24	23	22.5	22	21.5	20.5	20	19.5	19.5	19	18.5	18
Silver I	90	32.86	32	31	30	29	28.5	27.5	27	26	25.5	25	24.5	23.5	23	22.5	22
Silver II	90	36.41	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	25.5	25	24.5
Silver III	90	39.96	39	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30	29.5	29	28	27.5	27
Gold I	90	43.52	42.5	41	40	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31.5	30.5	30	29.5
Gold II	90	47.07	46	44.5	43	42	40.5	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32.5	31.5
Gold III	90	50.62	49	47.5	46.5	45	43.5	42.5	41.5	40	39	38	37.5	36.5	35.5	35	34
Titanium I	90	54.17	52.5	51	49.5	48	46.5	45.5	44	43	42	41	40	39	38	37	36.5
Titanium II	90	62.16	60.5	58.5	57	55	53.5	52	50.5	49.5	48	47	45.5	44.5	43.5	42.5	41.5
Titanium III	90	69.27	67.5	65	63	61.5	59.5	58	56.5	55	53.5	52	51	49.5	48.5	47.5	46.5
IRON	90	76.37	74	72	69.5	67.5	65.5	64	62	60.5	59	57.5	56	55	53.5	52.5	51
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	18.07	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5
Copper III	100	27.11	26.5	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18.5
Silver I	100	33.43	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5
Silver II	100	37.05	36	35	34	33	32	31	30.5	29.5	28.5	28	27.5	26.5	26	25.5	25
Silver III	100	40.66	39.5	38.5	37	36	35	34	33	32.5	31.5	30.5	30	29.5	28.5	28	27.5
Gold I	100	44.27	43	42	40.5	39.5	38	37	36	35	34.5	33.5	32.5	32	31	30.5	30
Gold II	100	47.89	46.5	45	44	42.5	41.5	40	39	38	37	36	35.5	34.5	33.5	33	32
Gold III	100	51.5	50	48.5	47	45.5	44.5	43	42	41	40	39	38	37	36	35.5	34.5
Titanium I	100	55.12	53.5	52	50.5	49	47.5	46	45	44	42.5	41.5	40.5	39.5	38.5	38	37
Titanium II	100	63.25	61.5	59.5	57.5	56	54.5	53	51.5	50	49	47.5	46.5	45.5	44.5	43.5	42.5
Titanium III	100	70.48	68.5	66.5	64.5	62.5	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5	47
IRON	100	77.7	75.5	73	71	69	67	65	63.5	61.5	60	58.5	57	56	54.5	53	52
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	18.26	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5
Copper III	110	27.4	27	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Silver I	110	33.79	33	32	31	30	29	28.5	27.5	27	26	25.5	25	24.5	24	23.5	23
Silver II	110	37.44	36.5	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	26	25
Silver III	110	41.09	40	39	37.5	36.5	35.5	34.5	33.5	32.5	32	31	30.5	29.5	29	28.5	27.5
Gold I	110	44.75	43.5	42	41	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32	31.5	31	30
Gold II	110	48.4	47	45.5	44	43	41.5	40.5	39.5	38.5	37.5	36.5	35.5	35	34	33	32.5
Gold III	110	52.05	50.5	49	47.5	46	45	43.5	42.5	41.5	40.5	39.5	38.5	37.5	36.5	35.5	35
Titanium I	110	55.71	54	52.5	51	49.5	48	46.5	45.5	44	43	42	41	40	39	38	37.5
Titanium II	110	63.92	62	60	58.5	56.5	55	53.5	52	50.5	49.5	48	47	46	45	44	43
Titanium III	110	71.23	69	67	65	63	61.5	59.5	58	56.5	55	53.5	52.5	51	50	49	47.5
IRON	110	78.54	76.5	74	71.5	69.5	67.5	65.5	64	62.5	60.5	59	57.5	56.5	55	54	52.5
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	18.38	18	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5
Copper III	120	27.58	27	26	25.5	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Silver I	120	34.01	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5	23
Silver II	120	37.69	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29	28.5	28	27	26.5	26	25.5
Silver III	120	41.36	40.5	39	38	36.5	35.5	34.5	34	33	32	31.5	30.5	30	29	28.5	28
Gold I	120	45.04	44	42.5	41	40	39	38	37	36	35	34	33	32.5	31.5	31	30.5
Gold II	120	48.72	47.5	46	44.5	43	42	41	40	38.5	37.5	37	36	35	34	33.5	32.5
Gold III	120	52.4	51	49.5	48	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	37	36	35
Titanium I	120	56.07	54.5	53	51	49.5	48.5	47	45.5	44.5	43.5	42.5	41.5	40.5	39.5	38.5	37.5
Titanium II	120	64.35	62.5	60.5	58.5	57	55.5	54	52.5	51	49.5	48.5	47.5	46	45	44	43
Titanium III	120	71.7	69.5	67.5	65.5	63.5	61.5	60	58.5	57	55.5	54	52.5	51.5	50.5	49	48
IRON	120	79.05	77	74.5	72	70	68	66	64.5	62.5	61	59.5	58	56.5	55.5	54	53

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Seated Cable Row Strength Standards & Rank Calculator

Rank your Seated Cable Row with IronYou and compare the full standards for your bodyweight and sex.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Seated Cable Row rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Seated Cable Row strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Seated Cable Row?

A good Seated Cable Row depends on bodyweight, sex, reps and the machine setup. The displayed stack weight is useful, but it is not perfectly standardized across gyms.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Seated Cable Row rank calculated?

IronYou evaluates the logged Cable Row performance using the current exercise-specific rank model and maps it to the 13-rank ladder.

The logged load is the machine or cable-stack value used by IronYou. The standards describe IronYou thresholds for that logged value, not a claim that every cable machine produces identical resistance.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Pulley ratios, cable routing and manufacturer labeling can change how a stack feels. For real training progress, compare yourself on the same or equivalent setup whenever possible.

Want to improve your Seated Cable Row technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Seated Cable Row exercise guide

What are we ranking?

Seated Cable Row

Enter your best set.

Finding where you stand.

You found your level.

Your next rank is ready.

Standards

Seated Cable Row Rank Targets

Seated Cable Row Strength Standards & Rank Calculator

Calculate your Seated Cable Row rank

Seated Cable Row strength standards

Related rank calculators

Want to improve your Seated Cable Row technique?