Barbell Bent-Over Row vs Reverse Grip Lat Pulldown Strength Standards

Bent Over Row vs Reverse Grip Lat Pulldown Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell bent-over row and reverse grip lat pulldown to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bent-Over Row / Reverse Grip Lat Pulldown, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bent-Over Row vs Reverse Grip Lat Pulldown Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bent-Over Row vs Reverse Grip Lat Pulldown Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Bent Over Row vs Reverse Grip Lat Pulldown Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Bent Over Row vs Reverse 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 barbell bent-over row strength level

The barbell bent-over row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the reverse grip lat pulldown strength level

For reverse grip 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Bent Over Row and Reverse Grip Lat Pulldown Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse Grip Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Reverse Grip Lat Pulldown standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Bent Over Row and Reverse Grip Lat Pulldown Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse Grip Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Reverse Grip Lat Pulldown standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Bent Over Row and Reverse Grip Lat Pulldown Exercises Used by This Calculator

Valid results depend on using the specified barbell bent-over row and reverse grip lat pulldown technique and load convention. Use strict, repeatable Bent Over Row and Reverse 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 Barbell Bent-Over Row setup and load convention

Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.

Use the 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 Bent Over Row result and one recent Reverse Grip Lat Pulldown result

First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Bent-Over Row — View the individual Bent-Over Row 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 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.
• Weighted Chin-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Strict Bodyweight Pull-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.