Chest Supported Row vs Lat Pulldown Strength Standards
Compare your chest supported 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 priority.
Enter displayed or total loaded chest-row machine resistance and selected lat-pulldown stack weight under each machine's own convention. Testing: a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, 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.
Chest Supported Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported 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 chest supported 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 Chest Supported 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 Chest Supported Row vs Lat Pulldown Standards
How to read the table: The first number is Chest Supported 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 | 77 / 84 lb 34.9 / 38.1 kg | 104 / 126 lb 47.2 / 57.2 kg | 140 / 168 lb 63.5 / 76.2 kg | 179 / 210 lb 81.2 / 95.3 kg |
| 130 lb 59 kg | 82 / 89 lb 37.2 / 40.4 kg | 109 / 133 lb 49.4 / 60.3 kg | 148 / 177 lb 67.1 / 80.3 kg | 189 / 221 lb 85.7 / 100.2 kg |
| 140 lb 63.5 kg | 86 / 93 lb 39 / 42.2 kg | 115 / 140 lb 52.2 / 63.5 kg | 155 / 186 lb 70.3 / 84.4 kg | 198 / 233 lb 89.8 / 105.7 kg |
| 150 lb 68 kg | 90 / 97 lb 40.8 / 44 kg | 120 / 146 lb 54.4 / 66.2 kg | 162 / 195 lb 73.5 / 88.5 kg | 208 / 243 lb 94.3 / 110.2 kg |
| 160 lb 72.6 kg | 94 / 102 lb 42.6 / 46.3 kg | 126 / 152 lb 57.2 / 68.9 kg | 169 / 203 lb 76.7 / 92.1 kg | 217 / 254 lb 98.4 / 115.2 kg |
| 170 lb 77.1 kg | 97 / 106 lb 44 / 48.1 kg | 131 / 159 lb 59.4 / 72.1 kg | 176 / 212 lb 79.8 / 96.2 kg | 226 / 265 lb 102.5 / 120.2 kg |
| 180 lb 81.6 kg | 101 / 110 lb 45.8 / 49.9 kg | 136 / 165 lb 61.7 / 74.8 kg | 183 / 220 lb 83 / 99.8 kg | 234 / 275 lb 106.1 / 124.7 kg |
| 190 lb 86.2 kg | 105 / 114 lb 47.6 / 51.7 kg | 141 / 171 lb 64 / 77.6 kg | 190 / 228 lb 86.2 / 103.4 kg | 243 / 285 lb 110.2 / 129.3 kg |
| 200 lb 90.7 kg | 109 / 118 lb 49.4 / 53.5 kg | 146 / 177 lb 66.2 / 80.3 kg | 197 / 236 lb 89.4 / 107 kg | 251 / 295 lb 113.9 / 133.8 kg |
| 210 lb 95.3 kg | 112 / 122 lb 50.8 / 55.3 kg | 151 / 183 lb 68.5 / 83 kg | 203 / 244 lb 92.1 / 110.7 kg | 260 / 305 lb 117.9 / 138.3 kg |
| 220 lb 99.8 kg | 116 / 126 lb 52.6 / 57.2 kg | 155 / 189 lb 70.3 / 85.7 kg | 210 / 251 lb 95.3 / 113.9 kg | 268 / 314 lb 121.6 / 142.4 kg |
| 230 lb 104.3 kg | 119 / 129 lb 54 / 58.5 kg | 160 / 194 lb 72.6 / 88 kg | 216 / 259 lb 98 / 117.5 kg | 276 / 324 lb 125.2 / 147 kg |
| 240 lb 108.9 kg | 123 / 133 lb 55.8 / 60.3 kg | 165 / 200 lb 74.8 / 90.7 kg | 222 / 266 lb 100.7 / 120.7 kg | 284 / 333 lb 128.8 / 151 kg |
| 250 lb 113.4 kg | 126 / 137 lb 57.2 / 62.1 kg | 169 / 205 lb 76.7 / 93 kg | 228 / 274 lb 103.4 / 124.3 kg | 292 / 342 lb 132.4 / 155.1 kg |
| 260 lb 117.9 kg | 129 / 141 lb 58.5 / 64 kg | 174 / 211 lb 78.9 / 95.7 kg | 234 / 281 lb 106.1 / 127.5 kg | 300 / 351 lb 136.1 / 159.2 kg |
| 270 lb 122.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 178 / 216 lb 80.7 / 98 kg | 240 / 288 lb 108.9 / 130.6 kg | 307 / 360 lb 139.3 / 163.3 kg |
| 280 lb 127 kg | 136 / 148 lb 61.7 / 67.1 kg | 183 / 221 lb 83 / 100.2 kg | 246 / 295 lb 111.6 / 133.8 kg | 315 / 369 lb 142.9 / 167.4 kg |
| 290 lb 131.5 kg | 139 / 151 lb 63 / 68.5 kg | 187 / 227 lb 84.8 / 103 kg | 252 / 302 lb 114.3 / 137 kg | 322 / 378 lb 146.1 / 171.5 kg |
| 300 lb 136.1 kg | 142 / 155 lb 64.4 / 70.3 kg | 191 / 232 lb 86.6 / 105.2 kg | 258 / 309 lb 117 / 140.2 kg | 329 / 386 lb 149.2 / 175.1 kg |
Women’s Chest Supported Row vs Lat Pulldown Standards
How to read the table: The first number is Chest Supported 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 | 53 / 52 lb 24 / 23.6 kg | 72 / 80 lb 32.7 / 36.3 kg | 98 / 109 lb 44.5 / 49.4 kg | 124 / 137 lb 56.2 / 62.1 kg |
| 110 lb 49.9 kg | 56 / 55 lb 25.4 / 24.9 kg | 77 / 85 lb 34.9 / 38.6 kg | 104 / 116 lb 47.2 / 52.6 kg | 132 / 146 lb 59.9 / 66.2 kg |
| 120 lb 54.4 kg | 59 / 59 lb 26.8 / 26.8 kg | 82 / 90 lb 37.2 / 40.8 kg | 110 / 123 lb 49.9 / 55.8 kg | 140 / 155 lb 63.5 / 70.3 kg |
| 130 lb 59 kg | 63 / 62 lb 28.6 / 28.1 kg | 86 / 95 lb 39 / 43.1 kg | 116 / 130 lb 52.6 / 59 kg | 147 / 164 lb 66.7 / 74.4 kg |
| 140 lb 63.5 kg | 66 / 65 lb 29.9 / 29.5 kg | 91 / 100 lb 41.3 / 45.4 kg | 122 / 137 lb 55.3 / 62.1 kg | 155 / 172 lb 70.3 / 78 kg |
| 150 lb 68 kg | 69 / 68 lb 31.3 / 30.8 kg | 95 / 105 lb 43.1 / 47.6 kg | 128 / 143 lb 58.1 / 64.9 kg | 162 / 180 lb 73.5 / 81.6 kg |
| 160 lb 72.6 kg | 72 / 71 lb 32.7 / 32.2 kg | 99 / 110 lb 44.9 / 49.9 kg | 134 / 149 lb 60.8 / 67.6 kg | 169 / 188 lb 76.7 / 85.3 kg |
| 170 lb 77.1 kg | 75 / 74 lb 34 / 33.6 kg | 103 / 114 lb 46.7 / 51.7 kg | 139 / 155 lb 63 / 70.3 kg | 176 / 196 lb 79.8 / 88.9 kg |
| 180 lb 81.6 kg | 78 / 77 lb 35.4 / 34.9 kg | 107 / 119 lb 48.5 / 54 kg | 145 / 161 lb 65.8 / 73 kg | 183 / 203 lb 83 / 92.1 kg |
| 190 lb 86.2 kg | 81 / 80 lb 36.7 / 36.3 kg | 111 / 123 lb 50.3 / 55.8 kg | 150 / 167 lb 68 / 75.7 kg | 190 / 211 lb 86.2 / 95.7 kg |
| 200 lb 90.7 kg | 84 / 82 lb 38.1 / 37.2 kg | 115 / 127 lb 52.2 / 57.6 kg | 155 / 173 lb 70.3 / 78.5 kg | 196 / 218 lb 88.9 / 98.9 kg |
| 210 lb 95.3 kg | 86 / 85 lb 39 / 38.6 kg | 119 / 131 lb 54 / 59.4 kg | 160 / 179 lb 72.6 / 81.2 kg | 203 / 225 lb 92.1 / 102.1 kg |
| 220 lb 99.8 kg | 89 / 88 lb 40.4 / 39.9 kg | 123 / 136 lb 55.8 / 61.7 kg | 165 / 185 lb 74.8 / 83.9 kg | 209 / 232 lb 94.8 / 105.2 kg |
| 230 lb 104.3 kg | 92 / 90 lb 41.7 / 40.8 kg | 126 / 140 lb 57.2 / 63.5 kg | 170 / 190 lb 77.1 / 86.2 kg | 215 / 239 lb 97.5 / 108.4 kg |
| 240 lb 108.9 kg | 94 / 93 lb 42.6 / 42.2 kg | 130 / 144 lb 59 / 65.3 kg | 175 / 196 lb 79.4 / 88.9 kg | 222 / 246 lb 100.7 / 111.6 kg |
How Your Chest Supported 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 chest supported row strength level
The standards use the sex-specific chest supported row 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 row more machine 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 chest supported row | Use machine-resistance 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 Chest Supported 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 chest supported 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.
14.1 → 25.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the chest supported row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +22 lb +10 kg | +28 lb +12.7 kg | +31 lb +14.1 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +24 lb +10.9 kg | +29 lb +13.2 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +25 lb +11.3 kg | +31 lb +14.1 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +26 lb +11.8 kg | +33 lb +15 kg | +35 lb +15.9 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +26 lb +11.7 kg | +34 lb +15.4 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +28 lb +12.7 kg | +36 lb +16.4 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +42 lb +19.1 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +31 lb +14.1 kg | +39 lb +17.6 kg | +44 lb +19.9 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +34 lb +15.4 kg | +41 lb +18.6 kg | +46 lb +20.8 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +48 lb +21.8 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +35 lb +15.9 kg | +44 lb +20 kg | +49 lb +22.2 kg |
| 250 lb 113.4 kg | +11 lb +4.9 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +50 lb +22.7 kg |
| 260 lb 117.9 kg | +12 lb +5.5 kg | +37 lb +16.8 kg | +47 lb +21.4 kg | +51 lb +23.1 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +38 lb +17.3 kg | +48 lb +21.7 kg | +53 lb +24 kg |
| 280 lb 127 kg | +12 lb +5.4 kg | +38 lb +17.2 kg | +49 lb +22.2 kg | +54 lb +24.5 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +56 lb +25.4 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +57 lb +25.9 kg |
How Women’s Chest Supported Row and Lat Pulldown Standards Differ
What the women’s data shows:
The chest supported row and lat pulldown standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the chest supported row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.4 kg | +8 lb +3.6 kg | +11 lb +4.9 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | −1 lb −0.5 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | −1 lb −0.4 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +18 lb +8.1 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | +11 lb +5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | −1 lb −0.4 kg | +11 lb +5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 180 lb 81.6 kg | −1 lb −0.5 kg | +12 lb +5.5 kg | +16 lb +7.2 kg | +20 lb +9.1 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | −1 lb −0.4 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | −1 lb −0.5 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +24 lb +10.9 kg |
| 240 lb 108.9 kg | −1 lb −0.4 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +24 lb +10.9 kg |
Chest Supported Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict seated lat pulldown. Do not enter per-side load, pulley-adjusted force, unsupported, cable, dumbbell, barbell, or unilateral rows; or behind-the-neck, alternate-grip, single-arm, band, assisted-pull-up, partial, row-like, or momentum-assisted pulldowns.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted 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 chest supported row set and one recent lat pulldown set
Enter the resistance displayed or loaded under each machine’s convention and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult full-range sets on known machines with consistent settings.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Seated 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.