Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown Strength Standards
Compare your plate loaded lat pulldown and wide grip lat pulldown against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull the handles down through the machine pulldown path without rocking the torso, cutting the overhead stretch, rowing the handles backward, using assistance. For the second exercise, pull the wide bar from full overhead reach to the specified upper-chest finish without leaning back into a row, shortening range, or bouncing the stack. Heavier lift is not automatically the stronger one.
Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown Strength Standards by Bodyweight
The paired standards below show what the plate loaded lat pulldown and wide grip lat pulldown each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded Lat Pulldown / Wide Grip Lat Pulldown in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Plate Loaded Lat Pulldown; the second is Wide 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 | 73 / 64 lb 33.1 / 29 kg | 106 / 95 lb 48.1 / 43.1 kg | 143 / 129 lb 64.9 / 58.5 kg | 182 / 165 lb 82.6 / 74.8 kg |
| 130 lb 59 kg | 77 / 68 lb 34.9 / 30.8 kg | 112 / 100 lb 50.8 / 45.4 kg | 151 / 136 lb 68.5 / 61.7 kg | 192 / 174 lb 87.1 / 78.9 kg |
| 140 lb 63.5 kg | 81 / 71 lb 36.7 / 32.2 kg | 117 / 105 lb 53.1 / 47.6 kg | 158 / 143 lb 71.7 / 64.9 kg | 202 / 183 lb 91.6 / 83 kg |
| 150 lb 68 kg | 85 / 74 lb 38.6 / 33.6 kg | 123 / 110 lb 55.8 / 49.9 kg | 166 / 149 lb 75.3 / 67.6 kg | 211 / 191 lb 95.7 / 86.6 kg |
| 160 lb 72.6 kg | 88 / 78 lb 39.9 / 35.4 kg | 128 / 115 lb 58.1 / 52.2 kg | 173 / 156 lb 78.5 / 70.8 kg | 220 / 200 lb 99.8 / 90.7 kg |
| 170 lb 77.1 kg | 92 / 81 lb 41.7 / 36.7 kg | 134 / 120 lb 60.8 / 54.4 kg | 180 / 162 lb 81.6 / 73.5 kg | 229 / 208 lb 103.9 / 94.3 kg |
| 180 lb 81.6 kg | 95 / 84 lb 43.1 / 38.1 kg | 139 / 124 lb 63 / 56.2 kg | 187 / 169 lb 84.8 / 76.7 kg | 238 / 216 lb 108 / 98 kg |
| 190 lb 86.2 kg | 99 / 87 lb 44.9 / 39.5 kg | 144 / 129 lb 65.3 / 58.5 kg | 194 / 175 lb 88 / 79.4 kg | 247 / 224 lb 112 / 101.6 kg |
| 200 lb 90.7 kg | 102 / 90 lb 46.3 / 40.8 kg | 149 / 133 lb 67.6 / 60.3 kg | 201 / 181 lb 91.2 / 82.1 kg | 256 / 232 lb 116.1 / 105.2 kg |
| 210 lb 95.3 kg | 106 / 93 lb 48.1 / 42.2 kg | 154 / 138 lb 69.9 / 62.6 kg | 207 / 187 lb 93.9 / 84.8 kg | 264 / 239 lb 119.7 / 108.4 kg |
| 220 lb 99.8 kg | 109 / 96 lb 49.4 / 43.5 kg | 159 / 142 lb 72.1 / 64.4 kg | 214 / 193 lb 97.1 / 87.5 kg | 272 / 247 lb 123.4 / 112 kg |
| 230 lb 104.3 kg | 112 / 99 lb 50.8 / 44.9 kg | 164 / 147 lb 74.4 / 66.7 kg | 220 / 199 lb 99.8 / 90.3 kg | 281 / 254 lb 127.5 / 115.2 kg |
| 240 lb 108.9 kg | 116 / 102 lb 52.6 / 46.3 kg | 168 / 151 lb 76.2 / 68.5 kg | 227 / 204 lb 103 / 92.5 kg | 289 / 262 lb 131.1 / 118.8 kg |
| 250 lb 113.4 kg | 119 / 104 lb 54 / 47.2 kg | 173 / 155 lb 78.5 / 70.3 kg | 233 / 210 lb 105.7 / 95.3 kg | 297 / 269 lb 134.7 / 122 kg |
| 260 lb 117.9 kg | 122 / 107 lb 55.3 / 48.5 kg | 177 / 159 lb 80.3 / 72.1 kg | 239 / 216 lb 108.4 / 98 kg | 304 / 276 lb 137.9 / 125.2 kg |
| 270 lb 122.5 kg | 125 / 110 lb 56.7 / 49.9 kg | 182 / 163 lb 82.6 / 73.9 kg | 245 / 221 lb 111.1 / 100.2 kg | 312 / 283 lb 141.5 / 128.4 kg |
| 280 lb 127 kg | 128 / 113 lb 58.1 / 51.3 kg | 186 / 167 lb 84.4 / 75.7 kg | 251 / 227 lb 113.9 / 103 kg | 320 / 290 lb 145.1 / 131.5 kg |
| 290 lb 131.5 kg | 131 / 115 lb 59.4 / 52.2 kg | 191 / 171 lb 86.6 / 77.6 kg | 257 / 232 lb 116.6 / 105.2 kg | 327 / 297 lb 148.3 / 134.7 kg |
| 300 lb 136.1 kg | 134 / 118 lb 60.8 / 53.5 kg | 195 / 175 lb 88.5 / 79.4 kg | 263 / 237 lb 119.3 / 107.5 kg | 335 / 304 lb 152 / 137.9 kg |
Women’s Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Plate Loaded Lat Pulldown; the second is Wide 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 | 37 / 34 lb 16.8 / 15.4 kg | 57 / 53 lb 25.9 / 24 kg | 80 / 76 lb 36.3 / 34.5 kg | 108 / 98 lb 49 / 44.5 kg |
| 110 lb 49.9 kg | 39 / 37 lb 17.7 / 16.8 kg | 61 / 56 lb 27.7 / 25.4 kg | 85 / 81 lb 38.6 / 36.7 kg | 115 / 105 lb 52.2 / 47.6 kg |
| 120 lb 54.4 kg | 41 / 39 lb 18.6 / 17.7 kg | 65 / 59 lb 29.5 / 26.8 kg | 90 / 85 lb 40.8 / 38.6 kg | 122 / 111 lb 55.3 / 50.3 kg |
| 130 lb 59 kg | 44 / 41 lb 20 / 18.6 kg | 68 / 63 lb 30.8 / 28.6 kg | 95 / 90 lb 43.1 / 40.8 kg | 128 / 117 lb 58.1 / 53.1 kg |
| 140 lb 63.5 kg | 46 / 43 lb 20.9 / 19.5 kg | 72 / 66 lb 32.7 / 29.9 kg | 100 / 95 lb 45.4 / 43.1 kg | 135 / 123 lb 61.2 / 55.8 kg |
| 150 lb 68 kg | 48 / 45 lb 21.8 / 20.4 kg | 75 / 69 lb 34 / 31.3 kg | 105 / 99 lb 47.6 / 44.9 kg | 141 / 129 lb 64 / 58.5 kg |
| 160 lb 72.6 kg | 50 / 47 lb 22.7 / 21.3 kg | 78 / 72 lb 35.4 / 32.7 kg | 110 / 103 lb 49.9 / 46.7 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 170 lb 77.1 kg | 52 / 49 lb 23.6 / 22.2 kg | 82 / 75 lb 37.2 / 34 kg | 114 / 108 lb 51.7 / 49 kg | 153 / 140 lb 69.4 / 63.5 kg |
| 180 lb 81.6 kg | 54 / 51 lb 24.5 / 23.1 kg | 85 / 78 lb 38.6 / 35.4 kg | 119 / 112 lb 54 / 50.8 kg | 159 / 146 lb 72.1 / 66.2 kg |
| 190 lb 86.2 kg | 56 / 53 lb 25.4 / 24 kg | 88 / 81 lb 39.9 / 36.7 kg | 123 / 116 lb 55.8 / 52.6 kg | 165 / 151 lb 74.8 / 68.5 kg |
| 200 lb 90.7 kg | 58 / 55 lb 26.3 / 24.9 kg | 91 / 84 lb 41.3 / 38.1 kg | 127 / 120 lb 57.6 / 54.4 kg | 171 / 156 lb 77.6 / 70.8 kg |
| 210 lb 95.3 kg | 60 / 56 lb 27.2 / 25.4 kg | 94 / 86 lb 42.6 / 39 kg | 131 / 124 lb 59.4 / 56.2 kg | 176 / 161 lb 79.8 / 73 kg |
| 220 lb 99.8 kg | 62 / 58 lb 28.1 / 26.3 kg | 97 / 89 lb 44 / 40.4 kg | 136 / 128 lb 61.7 / 58.1 kg | 182 / 167 lb 82.6 / 75.7 kg |
| 230 lb 104.3 kg | 64 / 60 lb 29 / 27.2 kg | 100 / 92 lb 45.4 / 41.7 kg | 140 / 132 lb 63.5 / 59.9 kg | 187 / 172 lb 84.8 / 78 kg |
| 240 lb 108.9 kg | 66 / 62 lb 29.9 / 28.1 kg | 103 / 94 lb 46.7 / 42.6 kg | 144 / 135 lb 65.3 / 61.2 kg | 193 / 176 lb 87.5 / 79.8 kg |
How Your Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded Lat Pulldown vs Wide Grip Lat Pulldown comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded lat pulldown strength level
For plate loaded lat pulldown, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
3. Find the wide grip lat pulldown strength level
The standards use the sex-specific targets from the individual Wide Grip Lat Pulldown tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 plate loaded lat pulldown | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the wide grip lat pulldown | Adjust wide grip lat pulldown targets to exact bodyweight with the 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. |
How Men’s Plate Loaded Lat Pulldown and Wide 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 wide grip lat pulldown standard is higher; below zero means the plate loaded 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.
Across 120–300 lb bodyweight, the Elite gap changes from 7.8 to 14.1 kg.
How to read the table: Every number is the wide grip lat pulldown standard minus the plate loaded lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the plate loaded lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −9 lb −4.1 kg | −11 lb −5 kg | −14 lb −6.4 kg | −17 lb −7.8 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 150 lb 68 kg | −11 lb −5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −20 lb −9.1 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −20 lb −9.1 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −14 lb −6.4 kg | −18 lb −8.1 kg | −21 lb −9.6 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −22 lb −10 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 210 lb 95.3 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −25 lb −11.3 kg |
| 220 lb 99.8 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −25 lb −11.4 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −27 lb −12.3 kg |
| 240 lb 108.9 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −23 lb −10.5 kg | −27 lb −12.3 kg |
| 250 lb 113.4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 260 lb 117.9 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 270 lb 122.5 kg | −15 lb −6.8 kg | −19 lb −8.7 kg | −24 lb −10.9 kg | −29 lb −13.1 kg |
| 280 lb 127 kg | −15 lb −6.8 kg | −19 lb −8.7 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 290 lb 131.5 kg | −16 lb −7.2 kg | −20 lb −9 kg | −25 lb −11.4 kg | −30 lb −13.6 kg |
| 300 lb 136.1 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −31 lb −14.1 kg |
How Women’s Plate Loaded Lat Pulldown and Wide Grip Lat Pulldown Standards Differ
What the women’s data shows:
The plate loaded lat pulldown and wide grip lat pulldown standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 4.5 kg at 100 lb and 7.7 kg at 240 lb.
How to read the table: Every number is the wide grip lat pulldown standard minus the plate loaded lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the plate loaded lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −4 lb −1.9 kg | −10 lb −4.6 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −5 lb −2.2 kg | −11 lb −5 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −5 lb −2.3 kg | −12 lb −5.4 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −12 lb −5.5 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −6 lb −2.7 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −7 lb −3.2 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −15 lb −6.9 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −8 lb −3.6 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −17 lb −7.7 kg |
Plate Loaded Lat Pulldown and Wide Grip Lat Pulldown Exercises Used by This Calculator
Compare like-for-like attempts by keeping the plate loaded lat pulldown and wide grip lat pulldown setup consistent with their individual rules. Use strict, repeatable Plate Loaded Lat Pulldown and Wide Grip Lat Pulldown tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Lat Pulldown setup and load convention
The total active plate-loaded machine resistance used for the bilateral pulldown. Valid plate-loaded pulldown reps. Pull the handles down through the machine pulldown path without rocking the torso, cutting the overhead stretch, rowing the handles backward, using assistance, or entering one side as the total. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Wide Grip Lat Pulldown setup and load convention
The selected pulldown resistance used with the approved wide-grip bar setup. Valid Wide Grip Lat Pulldown reps. Pull the wide bar from full overhead reach to the approved upper-chest finish without leaning back into a row, shortening range, or bouncing the stack. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Lat Pulldown result and one recent Wide Grip Lat Pulldown result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Lat Pulldown — View the individual Plate Loaded Lat Pulldown standards and next strength-level target.
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Arm Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.