Cable Row to Bent-over Barbell Row Calculator

Enter the weight for either the cable row or the bent-over barbell row to get a rough starting-point estimate for the other exercise. This calculator can also estimate cable row weights from bent-over row weights.

Cable Row to Bent-over Barbell Row Calculator

Enter a value in one field to estimate the other (results can vary by machine setup and technique).

Units

Conversion factor (starting estimate)

Cable Row Weight (kg)

Bent-over Barbell Row Weight (kg)

Safety note: This is a general information estimate (not medical or coaching advice) and results can vary by equipment and form. Consider starting 10–20% lighter than the estimate and progressing gradually with good technique; if you have back/shoulder pain, a recent injury, or a medical condition, check with a qualified clinician or certified trainer.

Cable Row to Bent-over Barbell Row Conversion Formula

The following formula can be used to produce a rough estimate of the bent-over barbell row load from a given cable row weight.

BR \approx CR \times CF

Variables:

BR is the bent-over barbell row weight
CR is the cable row weight
CF is a chosen conversion factor used for a starting estimate (often varies by machine setup and technique; commonly around 0.6–0.9, with 0.75 used as a typical default)

To estimate the bent-over barbell row load, multiply the cable row weight by your chosen factor (e.g., 0.75). Conversely, if you know your bent-over barbell row weight, divide it by the same factor to estimate the corresponding cable row weight.

Cable Row to Bent-over Barbell Row Conversion Table (example using CF = 0.75; same unit: kg or lb)
Cable Row Weight (same unit)	Bent-over Barbell Row Weight (same unit)
10	7.50
15	11.25
20	15.00
25	18.75
30	22.50
35	26.25
40	30.00
45	33.75
50	37.50
55	41.25
60	45.00
65	48.75
70	52.50
75	56.25
80	60.00
90	67.50
100	75.00
110	82.50
120	90.00
130	97.50
Use consistent units (kg or lb). Example shown uses CF = 0.75. Formula: Barbell ≈ CF × Cable; Cable ≈ Barbell ÷ CF.

What is the Cable Row to Bent-over Barbell Row Conversion?

The cable row to bent-over barbell row conversion is a way to compare loads between a machine-based cable row and a free weight bent-over row. Cable rows can feel more stable and guided, while bent-over rows typically require more stabilization and may limit the load you can use with strict form. Any conversion factor should be treated as an estimate that can vary with machine design, pulley ratios, resistance curve, torso angle, grip width, and technique.

How to Calculate the Bent-over Barbell Row Equivalent?

Follow these steps to estimate a comparable free weight row:

Determine the weight used in the cable row (CR) and select the appropriate unit (kg or lbs).
Choose a conversion factor (CF) as a starting estimate (commonly around 0.6–0.9 depending on equipment and form).
If the cable row weight is provided, multiply it by CF to estimate the bent-over barbell row weight (BR).
If the bent-over barbell row weight is known, divide it by CF to estimate the cable row weight.
Verify the result with the calculator above.

Example Problem:

For example, if you cable row 120 lb (CR = 120) and use a typical starting conversion factor of 0.75, the estimated bent-over barbell row weight (BR) is:

BR ≈ 120 × 0.75 = 90 lb