Cable Rear Pulldown (Wide Grip) Strength Standards Calculator

Compare your Cable Rear Pulldown strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 116 lb at 190 lb for a man and 62 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the selected or displayed cable-stack resistance, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count 1–5 whole repetitions with both sides moving together through the same controlled range.

The calculator compares that estimated one-rep max with the Cable Rear Pulldown standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.

What Is a Good Weight for Cable Rear Pulldown?

A useful Endura benchmark for Cable Rear Pulldown is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 116 lb for a 190 lb man and 62 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the selected or displayed cable-stack resistance. Keep the same convention when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.

Your Cable Rear Pulldown (Wide Grip) result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Cable Rear Pulldown (Wide Grip); it should not be treated as a rating for a nearby exercise.

A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.

Cable Rear Pulldown (Wide Grip) Strength Standards

Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.

Enter the selected or displayed cable-stack resistance. Use the same cable station and setup when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Sit on a high-pulley station and secure the thighs under the pads. Take a wide, overhand grip at a repeatable width before the counted set begins. Begin with the bar controlled overhead and torso upright; do not force shoulder external rotation or a range that is uncomfortable. Pull the bar behind the head toward the base of the neck using both arms together. The finish must be controlled with no torso heave, neck thrust, shrug, or bounce. Return under control to the same overhead range.

Endura built these standards from reviewed Cable Rear Pulldown (Wide Grip) targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages.

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	58 lb	85 lb	116 lb	149 lb+	179 lb+
130 lb	61 lb	90 lb	122 lb	157 lb+	189 lb+
140 lb	64 lb	95 lb	128 lb	165 lb+	198 lb+
150 lb	67 lb	99 lb	134 lb	173 lb+	208 lb+
160 lb	70 lb	103 lb	140 lb	180 lb+	217 lb+
170 lb	73 lb	108 lb	146 lb	188 lb+	226 lb+
180 lb	76 lb	112 lb	151 lb	195 lb+	234 lb+
190 lb	79 lb	116 lb	157 lb	202 lb+	243 lb+
200 lb	82 lb	120 lb	162 lb	209 lb+	251 lb+
210 lb	84 lb	124 lb	168 lb	216 lb+	260 lb+
220 lb	87 lb	128 lb	173 lb	223 lb+	268 lb+
230 lb	90 lb	132 lb	178 lb	229 lb+	276 lb+
240 lb	92 lb	136 lb	183 lb	236 lb+	284 lb+
250 lb	95 lb	139 lb	189 lb	243 lb+	292 lb+
260 lb	97 lb	143 lb	194 lb	249 lb+	300 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	31 lb	47 lb	68 lb	89 lb+	109 lb+
110 lb	33 lb	50 lb	72 lb	94 lb+	116 lb+
120 lb	35 lb	53 lb	77 lb	100 lb+	123 lb+
130 lb	37 lb	56 lb	81 lb	105 lb+	130 lb+
140 lb	39 lb	59 lb	85 lb	111 lb+	137 lb+
150 lb	41 lb	62 lb	89 lb	116 lb+	143 lb+
160 lb	43 lb	65 lb	93 lb	121 lb+	149 lb+
170 lb	45 lb	67 lb	97 lb	126 lb+	155 lb+
180 lb	46 lb	70 lb	101 lb	131 lb+	161 lb+
190 lb	48 lb	73 lb	104 lb	136 lb+	167 lb+
200 lb	50 lb	75 lb	108 lb	141 lb+	173 lb+
210 lb	51 lb	78 lb	111 lb	145 lb+	179 lb+
220 lb	53 lb	80 lb	115 lb	150 lb+	185 lb+

How the Cable Rear Pulldown (Wide Grip) Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Cable Rear Pulldown (Wide Grip) targets for your exact bodyweight. A one-rep entry uses the entered weight directly.

The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 134 lb at 150 lb bodyweight, 157 lb at 190 lb, and 178 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Cable Rear Pulldown (Wide Grip) Strength Levels

Elite Cable Rear Pulldown (Wide Grip) strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.

Cable Rear Pulldown (Wide Grip) Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	173 lb	208 lb
Men	190 lb	202 lb	243 lb
Men	230 lb	229 lb	276 lb
Women	120 lb	100 lb	123 lb
Women	150 lb	116 lb	143 lb
Women	180 lb	131 lb	161 lb

Cable Rear Pulldown (Wide Grip) Strength Compared to Other Lifts

Use these comparisons to see how your Cable Rear Pulldown (Wide Grip) strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.

Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.

Cable Rear Pulldown (Wide Grip) Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).

Milestones in Cable Rear Pulldown (Wide Grip) Strength

Cable Rear Pulldown (Wide Grip) Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+37 lb	+41 lb	+45 lb	+41 lb
Women	150 lb	+21 lb	+27 lb	+27 lb	+27 lb

Use these related calculators for context, not as substitutes for the Cable Rear Pulldown (Wide Grip) result. Each movement has its own execution rules and strength standards.

Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.

Cable Rear Pulldown (Wide Grip) Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rear Pulldown (Wide Grip).

Use Calculator