Straight Arm Pulldown vs Lat Pulldown Strength Standards
Compare your straight arm pulldown 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 priority.
Enter the selected cable-stack resistance for each exercise without pulley correction. Testing: a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return; a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Straight Arm Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm pulldown 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 straight arm pulldown 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 Straight Arm Pulldown / 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 Straight Arm Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Straight Arm Pulldown; 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 | 28 / 84 lb 12.7 / 38.1 kg | 45 / 126 lb 20.4 / 57.2 kg | 67 / 168 lb 30.4 / 76.2 kg | 92 / 210 lb 41.7 / 95.3 kg |
| 130 lb 59 kg | 30 / 89 lb 13.6 / 40.4 kg | 47 / 133 lb 21.3 / 60.3 kg | 71 / 177 lb 32.2 / 80.3 kg | 97 / 221 lb 44 / 100.2 kg |
| 140 lb 63.5 kg | 31 / 93 lb 14.1 / 42.2 kg | 50 / 140 lb 22.7 / 63.5 kg | 74 / 186 lb 33.6 / 84.4 kg | 102 / 233 lb 46.3 / 105.7 kg |
| 150 lb 68 kg | 32 / 97 lb 14.5 / 44 kg | 52 / 146 lb 23.6 / 66.2 kg | 78 / 195 lb 35.4 / 88.5 kg | 107 / 243 lb 48.5 / 110.2 kg |
| 160 lb 72.6 kg | 34 / 102 lb 15.4 / 46.3 kg | 54 / 152 lb 24.5 / 68.9 kg | 81 / 203 lb 36.7 / 92.1 kg | 111 / 254 lb 50.3 / 115.2 kg |
| 170 lb 77.1 kg | 35 / 106 lb 15.9 / 48.1 kg | 57 / 159 lb 25.9 / 72.1 kg | 84 / 212 lb 38.1 / 96.2 kg | 116 / 265 lb 52.6 / 120.2 kg |
| 180 lb 81.6 kg | 37 / 110 lb 16.8 / 49.9 kg | 59 / 165 lb 26.8 / 74.8 kg | 88 / 220 lb 39.9 / 99.8 kg | 121 / 275 lb 54.9 / 124.7 kg |
| 190 lb 86.2 kg | 38 / 114 lb 17.2 / 51.7 kg | 61 / 171 lb 27.7 / 77.6 kg | 91 / 228 lb 41.3 / 103.4 kg | 125 / 285 lb 56.7 / 129.3 kg |
| 200 lb 90.7 kg | 39 / 118 lb 17.7 / 53.5 kg | 63 / 177 lb 28.6 / 80.3 kg | 94 / 236 lb 42.6 / 107 kg | 129 / 295 lb 58.5 / 133.8 kg |
| 210 lb 95.3 kg | 41 / 122 lb 18.6 / 55.3 kg | 65 / 183 lb 29.5 / 83 kg | 97 / 244 lb 44 / 110.7 kg | 134 / 305 lb 60.8 / 138.3 kg |
| 220 lb 99.8 kg | 42 / 126 lb 19.1 / 57.2 kg | 67 / 189 lb 30.4 / 85.7 kg | 100 / 251 lb 45.4 / 113.9 kg | 138 / 314 lb 62.6 / 142.4 kg |
| 230 lb 104.3 kg | 43 / 129 lb 19.5 / 58.5 kg | 69 / 194 lb 31.3 / 88 kg | 103 / 259 lb 46.7 / 117.5 kg | 142 / 324 lb 64.4 / 147 kg |
| 240 lb 108.9 kg | 44 / 133 lb 20 / 60.3 kg | 71 / 200 lb 32.2 / 90.7 kg | 106 / 266 lb 48.1 / 120.7 kg | 146 / 333 lb 66.2 / 151 kg |
| 250 lb 113.4 kg | 46 / 137 lb 20.9 / 62.1 kg | 73 / 205 lb 33.1 / 93 kg | 109 / 274 lb 49.4 / 124.3 kg | 150 / 342 lb 68 / 155.1 kg |
| 260 lb 117.9 kg | 47 / 141 lb 21.3 / 64 kg | 75 / 211 lb 34 / 95.7 kg | 112 / 281 lb 50.8 / 127.5 kg | 154 / 351 lb 69.9 / 159.2 kg |
| 270 lb 122.5 kg | 48 / 144 lb 21.8 / 65.3 kg | 77 / 216 lb 34.9 / 98 kg | 115 / 288 lb 52.2 / 130.6 kg | 158 / 360 lb 71.7 / 163.3 kg |
| 280 lb 127 kg | 49 / 148 lb 22.2 / 67.1 kg | 79 / 221 lb 35.8 / 100.2 kg | 118 / 295 lb 53.5 / 133.8 kg | 162 / 369 lb 73.5 / 167.4 kg |
| 290 lb 131.5 kg | 50 / 151 lb 22.7 / 68.5 kg | 81 / 227 lb 36.7 / 103 kg | 121 / 302 lb 54.9 / 137 kg | 166 / 378 lb 75.3 / 171.5 kg |
| 300 lb 136.1 kg | 52 / 155 lb 23.6 / 70.3 kg | 83 / 232 lb 37.6 / 105.2 kg | 123 / 309 lb 55.8 / 140.2 kg | 169 / 386 lb 76.7 / 175.1 kg |
Women’s Straight Arm Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Straight Arm Pulldown; 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 | 16 / 52 lb 7.3 / 23.6 kg | 27 / 80 lb 12.2 / 36.3 kg | 41 / 109 lb 18.6 / 49.4 kg | 57 / 137 lb 25.9 / 62.1 kg |
| 110 lb 49.9 kg | 17 / 55 lb 7.7 / 24.9 kg | 28 / 85 lb 12.7 / 38.6 kg | 44 / 116 lb 20 / 52.6 kg | 61 / 146 lb 27.7 / 66.2 kg |
| 120 lb 54.4 kg | 18 / 59 lb 8.2 / 26.8 kg | 30 / 90 lb 13.6 / 40.8 kg | 47 / 123 lb 21.3 / 55.8 kg | 65 / 155 lb 29.5 / 70.3 kg |
| 130 lb 59 kg | 19 / 62 lb 8.6 / 28.1 kg | 32 / 95 lb 14.5 / 43.1 kg | 49 / 130 lb 22.2 / 59 kg | 68 / 164 lb 30.8 / 74.4 kg |
| 140 lb 63.5 kg | 20 / 65 lb 9.1 / 29.5 kg | 33 / 100 lb 15 / 45.4 kg | 52 / 137 lb 23.6 / 62.1 kg | 72 / 172 lb 32.7 / 78 kg |
| 150 lb 68 kg | 21 / 68 lb 9.5 / 30.8 kg | 35 / 105 lb 15.9 / 47.6 kg | 54 / 143 lb 24.5 / 64.9 kg | 75 / 180 lb 34 / 81.6 kg |
| 160 lb 72.6 kg | 22 / 71 lb 10 / 32.2 kg | 37 / 110 lb 16.8 / 49.9 kg | 56 / 149 lb 25.4 / 67.6 kg | 78 / 188 lb 35.4 / 85.3 kg |
| 170 lb 77.1 kg | 23 / 74 lb 10.4 / 33.6 kg | 38 / 114 lb 17.2 / 51.7 kg | 59 / 155 lb 26.8 / 70.3 kg | 82 / 196 lb 37.2 / 88.9 kg |
| 180 lb 81.6 kg | 24 / 77 lb 10.9 / 34.9 kg | 40 / 119 lb 18.1 / 54 kg | 61 / 161 lb 27.7 / 73 kg | 85 / 203 lb 38.6 / 92.1 kg |
| 190 lb 86.2 kg | 25 / 80 lb 11.3 / 36.3 kg | 41 / 123 lb 18.6 / 55.8 kg | 63 / 167 lb 28.6 / 75.7 kg | 88 / 211 lb 39.9 / 95.7 kg |
| 200 lb 90.7 kg | 25 / 82 lb 11.3 / 37.2 kg | 42 / 127 lb 19.1 / 57.6 kg | 65 / 173 lb 29.5 / 78.5 kg | 91 / 218 lb 41.3 / 98.9 kg |
| 210 lb 95.3 kg | 26 / 85 lb 11.8 / 38.6 kg | 44 / 131 lb 20 / 59.4 kg | 68 / 179 lb 30.8 / 81.2 kg | 94 / 225 lb 42.6 / 102.1 kg |
| 220 lb 99.8 kg | 27 / 88 lb 12.2 / 39.9 kg | 45 / 136 lb 20.4 / 61.7 kg | 70 / 185 lb 31.8 / 83.9 kg | 97 / 232 lb 44 / 105.2 kg |
| 230 lb 104.3 kg | 28 / 90 lb 12.7 / 40.8 kg | 47 / 140 lb 21.3 / 63.5 kg | 72 / 190 lb 32.7 / 86.2 kg | 100 / 239 lb 45.4 / 108.4 kg |
| 240 lb 108.9 kg | 29 / 93 lb 13.2 / 42.2 kg | 48 / 144 lb 21.8 / 65.3 kg | 74 / 196 lb 33.6 / 88.9 kg | 103 / 246 lb 46.7 / 111.6 kg |
How Your Straight Arm Pulldown 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 straight arm pulldown strength level
The standards use the sex-specific straight arm pulldown thresholds from the individual 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 larger lifters are expected to move more displayed resistance without requiring strength to increase pound for pound.
3. Find the lat pulldown strength level
The standards use the sex-specific strict lat pulldown thresholds from the individual 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 larger lifters are expected to move more displayed resistance 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 straight arm pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the lat pulldown | Use selected-stack estimated max and adjust 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 Straight Arm Pulldown 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 straight arm 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.
53.6 → 98.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the straight arm pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +56 lb +25.4 kg | +81 lb +36.8 kg | +101 lb +45.8 kg | +118 lb +53.6 kg |
| 130 lb 59 kg | +59 lb +26.8 kg | +86 lb +39 kg | +106 lb +48.1 kg | +124 lb +56.2 kg |
| 140 lb 63.5 kg | +62 lb +28.1 kg | +90 lb +40.8 kg | +112 lb +50.8 kg | +131 lb +59.4 kg |
| 150 lb 68 kg | +65 lb +29.5 kg | +94 lb +42.6 kg | +117 lb +53.1 kg | +136 lb +61.7 kg |
| 160 lb 72.6 kg | +68 lb +30.9 kg | +98 lb +44.4 kg | +122 lb +55.4 kg | +143 lb +64.9 kg |
| 170 lb 77.1 kg | +71 lb +32.2 kg | +102 lb +46.2 kg | +128 lb +58.1 kg | +149 lb +67.6 kg |
| 180 lb 81.6 kg | +73 lb +33.1 kg | +106 lb +48 kg | +132 lb +59.9 kg | +154 lb +69.8 kg |
| 190 lb 86.2 kg | +76 lb +34.5 kg | +110 lb +49.9 kg | +137 lb +62.1 kg | +160 lb +72.6 kg |
| 200 lb 90.7 kg | +79 lb +35.8 kg | +114 lb +51.7 kg | +142 lb +64.4 kg | +166 lb +75.3 kg |
| 210 lb 95.3 kg | +81 lb +36.7 kg | +118 lb +53.5 kg | +147 lb +66.7 kg | +171 lb +77.5 kg |
| 220 lb 99.8 kg | +84 lb +38.1 kg | +122 lb +55.3 kg | +151 lb +68.5 kg | +176 lb +79.8 kg |
| 230 lb 104.3 kg | +86 lb +39 kg | +125 lb +56.7 kg | +156 lb +70.8 kg | +182 lb +82.6 kg |
| 240 lb 108.9 kg | +89 lb +40.3 kg | +129 lb +58.5 kg | +160 lb +72.6 kg | +187 lb +84.8 kg |
| 250 lb 113.4 kg | +91 lb +41.2 kg | +132 lb +59.9 kg | +165 lb +74.9 kg | +192 lb +87.1 kg |
| 260 lb 117.9 kg | +94 lb +42.7 kg | +136 lb +61.7 kg | +169 lb +76.7 kg | +197 lb +89.3 kg |
| 270 lb 122.5 kg | +96 lb +43.5 kg | +139 lb +63.1 kg | +173 lb +78.4 kg | +202 lb +91.6 kg |
| 280 lb 127 kg | +99 lb +44.9 kg | +142 lb +64.4 kg | +177 lb +80.3 kg | +207 lb +93.9 kg |
| 290 lb 131.5 kg | +101 lb +45.8 kg | +146 lb +66.3 kg | +181 lb +82.1 kg | +212 lb +96.2 kg |
| 300 lb 136.1 kg | +103 lb +46.7 kg | +149 lb +67.6 kg | +186 lb +84.4 kg | +217 lb +98.4 kg |
How Women’s Straight Arm Pulldown 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.
36.2 → 64.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the straight arm pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +36 lb +16.3 kg | +53 lb +24.1 kg | +68 lb +30.8 kg | +80 lb +36.2 kg |
| 110 lb 49.9 kg | +38 lb +17.2 kg | +57 lb +25.9 kg | +72 lb +32.6 kg | +85 lb +38.5 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +60 lb +27.2 kg | +76 lb +34.5 kg | +90 lb +40.8 kg |
| 130 lb 59 kg | +43 lb +19.5 kg | +63 lb +28.6 kg | +81 lb +36.8 kg | +96 lb +43.6 kg |
| 140 lb 63.5 kg | +45 lb +20.4 kg | +67 lb +30.4 kg | +85 lb +38.5 kg | +100 lb +45.3 kg |
| 150 lb 68 kg | +47 lb +21.3 kg | +70 lb +31.7 kg | +89 lb +40.4 kg | +105 lb +47.6 kg |
| 160 lb 72.6 kg | +49 lb +22.2 kg | +73 lb +33.1 kg | +93 lb +42.2 kg | +110 lb +49.9 kg |
| 170 lb 77.1 kg | +51 lb +23.2 kg | +76 lb +34.5 kg | +96 lb +43.5 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +53 lb +24 kg | +79 lb +35.9 kg | +100 lb +45.3 kg | +118 lb +53.5 kg |
| 190 lb 86.2 kg | +55 lb +25 kg | +82 lb +37.2 kg | +104 lb +47.1 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +57 lb +25.9 kg | +85 lb +38.5 kg | +108 lb +49 kg | +127 lb +57.6 kg |
| 210 lb 95.3 kg | +59 lb +26.8 kg | +87 lb +39.4 kg | +111 lb +50.4 kg | +131 lb +59.5 kg |
| 220 lb 99.8 kg | +61 lb +27.7 kg | +91 lb +41.3 kg | +115 lb +52.1 kg | +135 lb +61.2 kg |
| 230 lb 104.3 kg | +62 lb +28.1 kg | +93 lb +42.2 kg | +118 lb +53.5 kg | +139 lb +63 kg |
| 240 lb 108.9 kg | +64 lb +29 kg | +96 lb +43.5 kg | +122 lb +55.3 kg | +143 lb +64.9 kg |
Straight Arm Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict seated lat pulldown. Do not enter pulley-adjusted force, free-weight pullovers, behind-the-neck or alternate-grip pulldowns, single-arm variations, rows, assisted pull-up machines, partial reps, stack-bounced reps, or momentum-assisted reps. Keep the mostly-straight-arm and elbow-flexion tests distinct.
Keep the arms mostly straight through the full cable arc
Enter the displayed cable-stack resistance without pulley correction. Pull from overhead to the thighs with mostly straight elbows and a stable torso, then return under control. Do not enter lat pulldowns with elbow flexion, cable rows, pullovers with another implement, partial reps, stack-bounced reps, or body-swing-assisted reps.
Pull from full overhead extension to the upper chest
Enter the displayed stack weight without pulley correction. Use a pronated grip, secure the thighs, pull from full overhead arm extension to the upper chest, and return under control with only slight torso lean. Do not enter behind-the-neck, close- or reverse-grip, single-arm, band, assisted-pull-up, partial, row-like, or momentum-assisted reps.
Enter one recent straight arm pulldown set and one recent lat pulldown set
Enter displayed stack weight and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets on known cable stations with the distinct elbow actions and full ranges shown.
Related Tools
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.