Seated Cable Row vs Lat Pulldown Strength Standards
Compare your seated cable row and lat pulldown against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Seated Cable Row, enter selected stack weight. For Lat Pulldown, enter displayed machine or stack weight. Use a strict seated cable row from full arm extension to controlled lower-rib or upper-abdomen contact with no torso swing; use a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Seated Cable Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row and 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 seated cable row and 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 Seated Cable Row / 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 Seated Cable Row vs Lat Pulldown Standards
How to read the table: The first number is Seated Cable Row; the second is 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 | 56 / 84 lb 25.4 / 38.1 kg | 77 / 126 lb 34.9 / 57.2 kg | 105 / 168 lb 47.6 / 76.2 kg | 133 / 210 lb 60.3 / 95.3 kg |
| 130 lb 59 kg | 59 / 89 lb 26.8 / 40.4 kg | 82 / 133 lb 37.2 / 60.3 kg | 111 / 177 lb 50.3 / 80.3 kg | 141 / 221 lb 64 / 100.2 kg |
| 140 lb 63.5 kg | 62 / 93 lb 28.1 / 42.2 kg | 86 / 140 lb 39 / 63.5 kg | 117 / 186 lb 53.1 / 84.4 kg | 148 / 233 lb 67.1 / 105.7 kg |
| 150 lb 68 kg | 65 / 97 lb 29.5 / 44 kg | 90 / 146 lb 40.8 / 66.2 kg | 122 / 195 lb 55.3 / 88.5 kg | 155 / 243 lb 70.3 / 110.2 kg |
| 160 lb 72.6 kg | 68 / 102 lb 30.8 / 46.3 kg | 94 / 152 lb 42.6 / 68.9 kg | 128 / 203 lb 58.1 / 92.1 kg | 161 / 254 lb 73 / 115.2 kg |
| 170 lb 77.1 kg | 71 / 106 lb 32.2 / 48.1 kg | 97 / 159 lb 44 / 72.1 kg | 133 / 212 lb 60.3 / 96.2 kg | 168 / 265 lb 76.2 / 120.2 kg |
| 180 lb 81.6 kg | 73 / 110 lb 33.1 / 49.9 kg | 101 / 165 lb 45.8 / 74.8 kg | 138 / 220 lb 62.6 / 99.8 kg | 175 / 275 lb 79.4 / 124.7 kg |
| 190 lb 86.2 kg | 76 / 114 lb 34.5 / 51.7 kg | 105 / 171 lb 47.6 / 77.6 kg | 143 / 228 lb 64.9 / 103.4 kg | 181 / 285 lb 82.1 / 129.3 kg |
| 200 lb 90.7 kg | 79 / 118 lb 35.8 / 53.5 kg | 109 / 177 lb 49.4 / 80.3 kg | 148 / 236 lb 67.1 / 107 kg | 187 / 295 lb 84.8 / 133.8 kg |
| 210 lb 95.3 kg | 81 / 122 lb 36.7 / 55.3 kg | 112 / 183 lb 50.8 / 83 kg | 153 / 244 lb 69.4 / 110.7 kg | 193 / 305 lb 87.5 / 138.3 kg |
| 220 lb 99.8 kg | 84 / 126 lb 38.1 / 57.2 kg | 116 / 189 lb 52.6 / 85.7 kg | 158 / 251 lb 71.7 / 113.9 kg | 200 / 314 lb 90.7 / 142.4 kg |
| 230 lb 104.3 kg | 86 / 129 lb 39 / 58.5 kg | 119 / 194 lb 54 / 88 kg | 162 / 259 lb 73.5 / 117.5 kg | 206 / 324 lb 93.4 / 147 kg |
| 240 lb 108.9 kg | 89 / 133 lb 40.4 / 60.3 kg | 123 / 200 lb 55.8 / 90.7 kg | 167 / 266 lb 75.7 / 120.7 kg | 212 / 333 lb 96.2 / 151 kg |
| 250 lb 113.4 kg | 91 / 137 lb 41.3 / 62.1 kg | 126 / 205 lb 57.2 / 93 kg | 172 / 274 lb 78 / 124.3 kg | 217 / 342 lb 98.4 / 155.1 kg |
| 260 lb 117.9 kg | 94 / 141 lb 42.6 / 64 kg | 129 / 211 lb 58.5 / 95.7 kg | 176 / 281 lb 79.8 / 127.5 kg | 223 / 351 lb 101.2 / 159.2 kg |
| 270 lb 122.5 kg | 96 / 144 lb 43.5 / 65.3 kg | 133 / 216 lb 60.3 / 98 kg | 181 / 288 lb 82.1 / 130.6 kg | 229 / 360 lb 103.9 / 163.3 kg |
| 280 lb 127 kg | 98 / 148 lb 44.5 / 67.1 kg | 136 / 221 lb 61.7 / 100.2 kg | 185 / 295 lb 83.9 / 133.8 kg | 234 / 369 lb 106.1 / 167.4 kg |
| 290 lb 131.5 kg | 101 / 151 lb 45.8 / 68.5 kg | 139 / 227 lb 63 / 103 kg | 190 / 302 lb 86.2 / 137 kg | 240 / 378 lb 108.9 / 171.5 kg |
| 300 lb 136.1 kg | 103 / 155 lb 46.7 / 70.3 kg | 142 / 232 lb 64.4 / 105.2 kg | 194 / 309 lb 88 / 140.2 kg | 245 / 386 lb 111.1 / 175.1 kg |
Women’s Seated Cable Row vs Lat Pulldown Standards
How to read the table: The first number is Seated Cable Row; the second is 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 | 40 / 52 lb 18.1 / 23.6 kg | 57 / 80 lb 25.9 / 36.3 kg | 75 / 109 lb 34 / 49.4 kg | 92 / 137 lb 41.7 / 62.1 kg |
| 110 lb 49.9 kg | 43 / 55 lb 19.5 / 24.9 kg | 61 / 85 lb 27.7 / 38.6 kg | 80 / 116 lb 36.3 / 52.6 kg | 98 / 146 lb 44.5 / 66.2 kg |
| 120 lb 54.4 kg | 46 / 59 lb 20.9 / 26.8 kg | 65 / 90 lb 29.5 / 40.8 kg | 84 / 123 lb 38.1 / 55.8 kg | 103 / 155 lb 46.7 / 70.3 kg |
| 130 lb 59 kg | 48 / 62 lb 21.8 / 28.1 kg | 68 / 95 lb 30.8 / 43.1 kg | 89 / 130 lb 40.4 / 59 kg | 109 / 164 lb 49.4 / 74.4 kg |
| 140 lb 63.5 kg | 51 / 65 lb 23.1 / 29.5 kg | 72 / 100 lb 32.7 / 45.4 kg | 94 / 137 lb 42.6 / 62.1 kg | 115 / 172 lb 52.2 / 78 kg |
| 150 lb 68 kg | 53 / 68 lb 24 / 30.8 kg | 75 / 105 lb 34 / 47.6 kg | 98 / 143 lb 44.5 / 64.9 kg | 120 / 180 lb 54.4 / 81.6 kg |
| 160 lb 72.6 kg | 55 / 71 lb 24.9 / 32.2 kg | 78 / 110 lb 35.4 / 49.9 kg | 102 / 149 lb 46.3 / 67.6 kg | 125 / 188 lb 56.7 / 85.3 kg |
| 170 lb 77.1 kg | 58 / 74 lb 26.3 / 33.6 kg | 82 / 114 lb 37.2 / 51.7 kg | 107 / 155 lb 48.5 / 70.3 kg | 130 / 196 lb 59 / 88.9 kg |
| 180 lb 81.6 kg | 60 / 77 lb 27.2 / 34.9 kg | 85 / 119 lb 38.6 / 54 kg | 111 / 161 lb 50.3 / 73 kg | 136 / 203 lb 61.7 / 92.1 kg |
| 190 lb 86.2 kg | 62 / 80 lb 28.1 / 36.3 kg | 88 / 123 lb 39.9 / 55.8 kg | 115 / 167 lb 52.2 / 75.7 kg | 140 / 211 lb 63.5 / 95.7 kg |
| 200 lb 90.7 kg | 64 / 82 lb 29 / 37.2 kg | 91 / 127 lb 41.3 / 57.6 kg | 119 / 173 lb 54 / 78.5 kg | 145 / 218 lb 65.8 / 98.9 kg |
| 210 lb 95.3 kg | 66 / 85 lb 29.9 / 38.6 kg | 94 / 131 lb 42.6 / 59.4 kg | 123 / 179 lb 55.8 / 81.2 kg | 150 / 225 lb 68 / 102.1 kg |
| 220 lb 99.8 kg | 68 / 88 lb 30.8 / 39.9 kg | 97 / 136 lb 44 / 61.7 kg | 127 / 185 lb 57.6 / 83.9 kg | 155 / 232 lb 70.3 / 105.2 kg |
| 230 lb 104.3 kg | 70 / 90 lb 31.8 / 40.8 kg | 100 / 140 lb 45.4 / 63.5 kg | 130 / 190 lb 59 / 86.2 kg | 160 / 239 lb 72.6 / 108.4 kg |
| 240 lb 108.9 kg | 73 / 93 lb 33.1 / 42.2 kg | 103 / 144 lb 46.7 / 65.3 kg | 134 / 196 lb 60.8 / 88.9 kg | 164 / 246 lb 74.4 / 111.6 kg |
How Your Seated Cable Row vs 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 seated cable row strength level
The standards use the sex-specific targets from the individual Seated Cable Row 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 lat pulldown strength level
The standards use the sex-specific targets from the individual Lat Pulldown (Strict) 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.
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 seated cable row | Adjust seated cable row targets to exact bodyweight with the two-thirds rule. |
| Rate the lat pulldown strict | Adjust lat pulldown strict 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Seated Cable Row and 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 lat pulldown standard is higher; below zero means the seated cable row 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.
35 → 64 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the seated cable row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +49 lb +22.3 kg | +63 lb +28.6 kg | +77 lb +35 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +51 lb +23.1 kg | +66 lb +30 kg | +80 lb +36.2 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +85 lb +38.6 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +56 lb +25.4 kg | +73 lb +33.2 kg | +88 lb +39.9 kg |
| 160 lb 72.6 kg | +34 lb +15.5 kg | +58 lb +26.3 kg | +75 lb +34 kg | +93 lb +42.2 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +62 lb +28.1 kg | +79 lb +35.9 kg | +97 lb +44 kg |
| 180 lb 81.6 kg | +37 lb +16.8 kg | +64 lb +29 kg | +82 lb +37.2 kg | +100 lb +45.3 kg |
| 190 lb 86.2 kg | +38 lb +17.2 kg | +66 lb +30 kg | +85 lb +38.5 kg | +104 lb +47.2 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +68 lb +30.9 kg | +88 lb +39.9 kg | +108 lb +49 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +71 lb +32.2 kg | +91 lb +41.3 kg | +112 lb +50.8 kg |
| 220 lb 99.8 kg | +42 lb +19.1 kg | +73 lb +33.1 kg | +93 lb +42.2 kg | +114 lb +51.7 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +75 lb +34 kg | +97 lb +44 kg | +118 lb +53.6 kg |
| 240 lb 108.9 kg | +44 lb +19.9 kg | +77 lb +34.9 kg | +99 lb +45 kg | +121 lb +54.8 kg |
| 250 lb 113.4 kg | +46 lb +20.8 kg | +79 lb +35.8 kg | +102 lb +46.3 kg | +125 lb +56.7 kg |
| 260 lb 117.9 kg | +47 lb +21.4 kg | +82 lb +37.2 kg | +105 lb +47.7 kg | +128 lb +58 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +83 lb +37.7 kg | +107 lb +48.5 kg | +131 lb +59.4 kg |
| 280 lb 127 kg | +50 lb +22.6 kg | +85 lb +38.5 kg | +110 lb +49.9 kg | +135 lb +61.3 kg |
| 290 lb 131.5 kg | +50 lb +22.7 kg | +88 lb +40 kg | +112 lb +50.8 kg | +138 lb +62.6 kg |
| 300 lb 136.1 kg | +52 lb +23.6 kg | +90 lb +40.8 kg | +115 lb +52.2 kg | +141 lb +64 kg |
How Women’s Seated Cable Row and 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.
20.4 → 37.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the seated cable row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.5 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +45 lb +20.4 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +48 lb +21.7 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +27 lb +12.3 kg | +41 lb +18.6 kg | +55 lb +25 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +32 lb +14.5 kg | +47 lb +21.3 kg | +63 lb +28.6 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +32 lb +14.5 kg | +48 lb +21.8 kg | +66 lb +29.9 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +34 lb +15.4 kg | +50 lb +22.7 kg | +67 lb +30.4 kg |
| 190 lb 86.2 kg | +18 lb +8.2 kg | +35 lb +15.9 kg | +52 lb +23.5 kg | +71 lb +32.2 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +36 lb +16.3 kg | +54 lb +24.5 kg | +73 lb +33.1 kg |
| 210 lb 95.3 kg | +19 lb +8.7 kg | +37 lb +16.8 kg | +56 lb +25.4 kg | +75 lb +34.1 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +77 lb +34.9 kg |
| 230 lb 104.3 kg | +20 lb +9 kg | +40 lb +18.1 kg | +60 lb +27.2 kg | +79 lb +35.8 kg |
| 240 lb 108.9 kg | +20 lb +9.1 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +82 lb +37.2 kg |
Seated Cable Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict lat pulldown strict. Use strict Seated Cable Row and Lat Pulldown sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use the same cable station and strict upright range
Keep the feet braced and torso upright, begin from full arm extension, and pull the handle to the lower ribs or upper abdomen. Enter the selected stack weight. Do not use backward lean, leg drive, jerking, partial reps, assistance, or a different pulley setup without treating it as a new baseline.
Use a strict, repeatable Lat Pulldown (Strict)
Lifter is seated with thighs secured under pads. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area. Elbows travel down and slightly back (not flared excessively). Torso remains mostly upright with only slight lean (~10–15°). Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Seated Cable Row set and one recent Lat Pulldown set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.