V Bar Lat Pulldown vs Reverse Grip Lat Pulldown Strength Standards
Compare your v bar lat pulldown and reverse grip lat pulldown against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable v bar lat pulldown test using the canonical setup, range, and finish rules and These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
V Bar Lat Pulldown vs Reverse Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the v bar lat pulldown and reverse grip lat pulldown to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your v bar lat pulldown and reverse grip lat pulldown.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows V Bar Lat Pulldown / Reverse Grip Lat Pulldown, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s V Bar Lat Pulldown vs Reverse Grip Lat Pulldown Standards
How to read the table: The first number is V Bar Lat Pulldown; the second is Reverse Grip Lat Pulldown. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 70 / 87 lb 31.8 / 39.5 kg | 104 / 129 lb 47.2 / 58.5 kg | 140 / 171 lb 63.5 / 77.6 kg | 179 / 216 lb 81.2 / 98 kg |
| 130 lb 59 kg | 74 / 92 lb 33.6 / 41.7 kg | 109 / 136 lb 49.4 / 61.7 kg | 148 / 180 lb 67.1 / 81.6 kg | 189 / 228 lb 85.7 / 103.4 kg |
| 140 lb 63.5 kg | 78 / 96 lb 35.4 / 43.5 kg | 115 / 143 lb 52.2 / 64.9 kg | 155 / 189 lb 70.3 / 85.7 kg | 198 / 239 lb 89.8 / 108.4 kg |
| 150 lb 68 kg | 81 / 101 lb 36.7 / 45.8 kg | 120 / 149 lb 54.4 / 67.6 kg | 162 / 198 lb 73.5 / 89.8 kg | 208 / 250 lb 94.3 / 113.4 kg |
| 160 lb 72.6 kg | 85 / 105 lb 38.6 / 47.6 kg | 126 / 156 lb 57.2 / 70.8 kg | 169 / 207 lb 76.7 / 93.9 kg | 217 / 261 lb 98.4 / 118.4 kg |
| 170 lb 77.1 kg | 88 / 110 lb 39.9 / 49.9 kg | 131 / 162 lb 59.4 / 73.5 kg | 176 / 215 lb 79.8 / 97.5 kg | 226 / 272 lb 102.5 / 123.4 kg |
| 180 lb 81.6 kg | 92 / 114 lb 41.7 / 51.7 kg | 136 / 169 lb 61.7 / 76.7 kg | 183 / 224 lb 83 / 101.6 kg | 234 / 283 lb 106.1 / 128.4 kg |
| 190 lb 86.2 kg | 95 / 118 lb 43.1 / 53.5 kg | 141 / 175 lb 64 / 79.4 kg | 190 / 232 lb 86.2 / 105.2 kg | 243 / 293 lb 110.2 / 132.9 kg |
| 200 lb 90.7 kg | 98 / 122 lb 44.5 / 55.3 kg | 146 / 181 lb 66.2 / 82.1 kg | 197 / 240 lb 89.4 / 108.9 kg | 251 / 303 lb 113.9 / 137.4 kg |
| 210 lb 95.3 kg | 102 / 126 lb 46.3 / 57.2 kg | 151 / 187 lb 68.5 / 84.8 kg | 203 / 248 lb 92.1 / 112.5 kg | 260 / 313 lb 117.9 / 142 kg |
| 220 lb 99.8 kg | 105 / 130 lb 47.6 / 59 kg | 155 / 193 lb 70.3 / 87.5 kg | 210 / 256 lb 95.3 / 116.1 kg | 268 / 323 lb 121.6 / 146.5 kg |
| 230 lb 104.3 kg | 108 / 134 lb 49 / 60.8 kg | 160 / 199 lb 72.6 / 90.3 kg | 216 / 264 lb 98 / 119.7 kg | 276 / 333 lb 125.2 / 151 kg |
| 240 lb 108.9 kg | 111 / 138 lb 50.3 / 62.6 kg | 165 / 204 lb 74.8 / 92.5 kg | 222 / 271 lb 100.7 / 122.9 kg | 284 / 342 lb 128.8 / 155.1 kg |
| 250 lb 113.4 kg | 114 / 142 lb 51.7 / 64.4 kg | 169 / 210 lb 76.7 / 95.3 kg | 228 / 279 lb 103.4 / 126.6 kg | 292 / 352 lb 132.4 / 159.7 kg |
| 260 lb 117.9 kg | 117 / 145 lb 53.1 / 65.8 kg | 174 / 216 lb 78.9 / 98 kg | 234 / 286 lb 106.1 / 129.7 kg | 300 / 361 lb 136.1 / 163.7 kg |
| 270 lb 122.5 kg | 120 / 149 lb 54.4 / 67.6 kg | 178 / 221 lb 80.7 / 100.2 kg | 240 / 293 lb 108.9 / 132.9 kg | 307 / 370 lb 139.3 / 167.8 kg |
| 280 lb 127 kg | 123 / 153 lb 55.8 / 69.4 kg | 183 / 227 lb 83 / 103 kg | 246 / 300 lb 111.6 / 136.1 kg | 315 / 379 lb 142.9 / 171.9 kg |
| 290 lb 131.5 kg | 126 / 156 lb 57.2 / 70.8 kg | 187 / 232 lb 84.8 / 105.2 kg | 252 / 308 lb 114.3 / 139.7 kg | 322 / 388 lb 146.1 / 176 kg |
| 300 lb 136.1 kg | 129 / 160 lb 58.5 / 72.6 kg | 191 / 237 lb 86.6 / 107.5 kg | 258 / 315 lb 117 / 142.9 kg | 329 / 397 lb 149.2 / 180.1 kg |
Women’s V Bar Lat Pulldown vs Reverse Grip Lat Pulldown Standards
How to read the table: The first number is V Bar Lat Pulldown; the second is Reverse Grip Lat Pulldown. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 53 lb 17.7 / 24 kg | 60 / 80 lb 27.2 / 36.3 kg | 85 / 110 lb 38.6 / 49.9 kg | 110 / 140 lb 49.9 / 63.5 kg |
| 110 lb 49.9 kg | 41 / 56 lb 18.6 / 25.4 kg | 63 / 85 lb 28.6 / 38.6 kg | 90 / 117 lb 40.8 / 53.1 kg | 117 / 149 lb 53.1 / 67.6 kg |
| 120 lb 54.4 kg | 44 / 59 lb 20 / 26.8 kg | 67 / 90 lb 30.4 / 40.8 kg | 96 / 124 lb 43.5 / 56.2 kg | 124 / 158 lb 56.2 / 71.7 kg |
| 130 lb 59 kg | 46 / 63 lb 20.9 / 28.6 kg | 71 / 95 lb 32.2 / 43.1 kg | 101 / 131 lb 45.8 / 59.4 kg | 131 / 166 lb 59.4 / 75.3 kg |
| 140 lb 63.5 kg | 49 / 66 lb 22.2 / 29.9 kg | 74 / 100 lb 33.6 / 45.4 kg | 106 / 138 lb 48.1 / 62.6 kg | 138 / 175 lb 62.6 / 79.4 kg |
| 150 lb 68 kg | 51 / 69 lb 23.1 / 31.3 kg | 78 / 105 lb 35.4 / 47.6 kg | 111 / 144 lb 50.3 / 65.3 kg | 144 / 183 lb 65.3 / 83 kg |
| 160 lb 72.6 kg | 53 / 72 lb 24 / 32.7 kg | 81 / 110 lb 36.7 / 49.9 kg | 116 / 150 lb 52.6 / 68 kg | 150 / 191 lb 68 / 86.6 kg |
| 170 lb 77.1 kg | 55 / 75 lb 24.9 / 34 kg | 85 / 114 lb 38.6 / 51.7 kg | 121 / 157 lb 54.9 / 71.2 kg | 157 / 199 lb 71.2 / 90.3 kg |
| 180 lb 81.6 kg | 58 / 78 lb 26.3 / 35.4 kg | 88 / 119 lb 39.9 / 54 kg | 125 / 163 lb 56.7 / 73.9 kg | 163 / 207 lb 73.9 / 93.9 kg |
| 190 lb 86.2 kg | 60 / 81 lb 27.2 / 36.7 kg | 91 / 123 lb 41.3 / 55.8 kg | 130 / 169 lb 59 / 76.7 kg | 169 / 214 lb 76.7 / 97.1 kg |
| 200 lb 90.7 kg | 62 / 84 lb 28.1 / 38.1 kg | 94 / 127 lb 42.6 / 57.6 kg | 134 / 174 lb 60.8 / 78.9 kg | 174 / 222 lb 78.9 / 100.7 kg |
| 210 lb 95.3 kg | 64 / 86 lb 29 / 39 kg | 98 / 131 lb 44.5 / 59.4 kg | 139 / 180 lb 63 / 81.6 kg | 180 / 229 lb 81.6 / 103.9 kg |
| 220 lb 99.8 kg | 66 / 89 lb 29.9 / 40.4 kg | 101 / 136 lb 45.8 / 61.7 kg | 143 / 186 lb 64.9 / 84.4 kg | 186 / 236 lb 84.4 / 107 kg |
| 230 lb 104.3 kg | 68 / 92 lb 30.8 / 41.7 kg | 104 / 140 lb 47.2 / 63.5 kg | 148 / 191 lb 67.1 / 86.6 kg | 191 / 243 lb 86.6 / 110.2 kg |
| 240 lb 108.9 kg | 70 / 94 lb 31.8 / 42.6 kg | 107 / 144 lb 48.5 / 65.3 kg | 152 / 197 lb 68.9 / 89.4 kg | 197 / 250 lb 89.4 / 113.4 kg |
How Your V Bar Lat Pulldown vs Reverse Grip Lat Pulldown Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the v bar lat pulldown strength level
The standards use the sex-specific targets from the individual V Bar Lat Pulldown tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the reverse grip lat pulldown strength level
The standards use the sex-specific thresholds from the individual Reverse Grip Lat Pulldown tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the v bar lat pulldown | Adjust v bar lat pulldown targets to exact bodyweight with the two-thirds rule. |
| Rate the reverse grip lat pulldown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s V Bar Lat Pulldown and Reverse Grip Lat Pulldown Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the reverse grip lat pulldown standard is higher; below zero means the v bar lat pulldown standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
16.8 → 30.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the reverse grip lat pulldown standard minus the v bar lat pulldown standard. A plus sign means the reverse grip lat pulldown standard is higher. A minus sign means the v bar lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 140 lb 63.5 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +29 lb +13.2 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 160 lb 72.6 kg | +20 lb +9 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +44 lb +20 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +46 lb +20.9 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +33 lb +15 kg | +41 lb +18.6 kg | +49 lb +22.3 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +42 lb +19 kg | +50 lb +22.7 kg |
| 200 lb 90.7 kg | +24 lb +10.8 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +52 lb +23.5 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +53 lb +24.1 kg |
| 220 lb 99.8 kg | +25 lb +11.4 kg | +38 lb +17.2 kg | +46 lb +20.8 kg | +55 lb +24.9 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +48 lb +21.7 kg | +57 lb +25.8 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +60 lb +27.3 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +42 lb +19.1 kg | +52 lb +23.6 kg | +61 lb +27.6 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +43 lb +19.5 kg | +53 lb +24 kg | +63 lb +28.5 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +44 lb +20 kg | +54 lb +24.5 kg | +64 lb +29 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 300 lb 136.1 kg | +31 lb +14.1 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +68 lb +30.9 kg |
How Women’s V Bar Lat Pulldown and Reverse Grip Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
13.6 → 24 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the reverse grip lat pulldown standard minus the v bar lat pulldown standard. A plus sign means the reverse grip lat pulldown standard is higher. A minus sign means the v bar lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +30 lb +13.6 kg |
| 110 lb 49.9 kg | +15 lb +6.8 kg | +22 lb +10 kg | +27 lb +12.3 kg | +32 lb +14.5 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +34 lb +15.5 kg |
| 130 lb 59 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +37 lb +16.8 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 160 lb 72.6 kg | +19 lb +8.7 kg | +29 lb +13.2 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 170 lb 77.1 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 180 lb 81.6 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +38 lb +17.2 kg | +44 lb +20 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +45 lb +20.4 kg |
| 200 lb 90.7 kg | +22 lb +10 kg | +33 lb +15 kg | +40 lb +18.1 kg | +48 lb +21.8 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +33 lb +14.9 kg | +41 lb +18.6 kg | +49 lb +22.3 kg |
| 220 lb 99.8 kg | +23 lb +10.5 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +50 lb +22.6 kg |
| 230 lb 104.3 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +43 lb +19.5 kg | +52 lb +23.6 kg |
| 240 lb 108.9 kg | +24 lb +10.8 kg | +37 lb +16.8 kg | +45 lb +20.5 kg | +53 lb +24 kg |
V Bar Lat Pulldown and Reverse Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict v bar lat pulldown and a strict reverse grip lat pulldown test. Use strict canonical V Bar Lat Pulldown and Reverse Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable V Bar Lat Pulldown
Follow the individual V Bar Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Reverse Grip Lat Pulldown setup and load convention
These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load Performed seated at a cable lat pulldown station with thighs secured under pads Uses a straight, EZ, or angled pulldown bar held with a supinated underhand grip Arms start overhead and near full extension with shoulders controlled Bar reaches a repeatable upper-chest, upper-sternum, or clavicle-area finish in front of the body Elbows drive down through a vertical-pull path without turning the rep into a curl Torso remains stable with only slight consistent lean Bar returns under control before the next rep Consistent cable station, bar, grip width, thigh-pad setup, torso angle, and range assumed across all tests No excessive layback, row-like mechanics, curl-only reps, stack bounce, cable rebound, partial reps, behind-the-neck path, grip switches, or substitutions Raw lifting only
Enter one recent V Bar Lat Pulldown result and one recent Reverse Grip Lat Pulldown result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- V Bar Lat Pulldown — View the individual V Bar Lat Pulldown standards and next strength-level target.
- Reverse Grip Lat Pulldown — View the individual Reverse Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.