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

Bent Over Row vs Wide Grip Lat Pulldown Strength Standards

The paired standards below show what the barbell bent-over row 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 Bent-Over Row / Wide Grip Lat Pulldown in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bent-Over Row vs Wide 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 Wide 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 Wide 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)

Use recent Bent-Over Row and Wide Grip Lat Pulldown sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

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 wide grip lat pulldown strength level

The wide grip lat pulldown 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.

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.

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.

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

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

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide Grip Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Wide 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 Wide Grip Lat Pulldown Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wide Grip Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Wide 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 Wide Grip Lat Pulldown Exercises Used by This Calculator

For a useful comparison, perform a strict barbell bent-over row and a strict wide grip lat pulldown using the setup and load rules below. Use strict, repeatable Bent Over Row 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 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 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 Bent Over Row result and one recent Wide Grip Lat Pulldown result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used 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.
• 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.
• Plate Loaded Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.