Close Grip Lat Pulldown vs Seated Cable Row Strength Standards
Compare your close grip lat pulldown and seated cable row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter selected or loaded cable resistance for each exercise. Testing: a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish; a seated cable row with braced feet, neutral upright torso, full arm extension, controlled lower-rib or upper-abdomen contact, and elbows behind the torso. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Close Grip Lat Pulldown vs Seated Cable Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close grip lat pulldown and seated cable row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your close grip lat pulldown and seated cable row.
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 Close Grip Lat Pulldown / Seated Cable Row, 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 Close Grip Lat Pulldown vs Seated Cable Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Seated Cable Row. 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 | 91 / 56 lb 41.3 / 25.4 kg | 133 / 77 lb 60.3 / 34.9 kg | 175 / 105 lb 79.4 / 47.6 kg | 217 / 133 lb 98.4 / 60.3 kg |
| 130 lb 59 kg | 96 / 59 lb 43.5 / 26.8 kg | 141 / 82 lb 64 / 37.2 kg | 185 / 111 lb 83.9 / 50.3 kg | 229 / 141 lb 103.9 / 64 kg |
| 140 lb 63.5 kg | 101 / 62 lb 45.8 / 28.1 kg | 148 / 86 lb 67.1 / 39 kg | 194 / 117 lb 88 / 53.1 kg | 241 / 148 lb 109.3 / 67.1 kg |
| 150 lb 68 kg | 106 / 65 lb 48.1 / 29.5 kg | 155 / 90 lb 70.3 / 40.8 kg | 203 / 122 lb 92.1 / 55.3 kg | 252 / 155 lb 114.3 / 70.3 kg |
| 160 lb 72.6 kg | 111 / 68 lb 50.3 / 30.8 kg | 161 / 94 lb 73 / 42.6 kg | 212 / 128 lb 96.2 / 58.1 kg | 263 / 161 lb 119.3 / 73 kg |
| 170 lb 77.1 kg | 115 / 71 lb 52.2 / 32.2 kg | 168 / 97 lb 76.2 / 44 kg | 221 / 133 lb 100.2 / 60.3 kg | 274 / 168 lb 124.3 / 76.2 kg |
| 180 lb 81.6 kg | 120 / 73 lb 54.4 / 33.1 kg | 175 / 101 lb 79.4 / 45.8 kg | 230 / 138 lb 104.3 / 62.6 kg | 285 / 175 lb 129.3 / 79.4 kg |
| 190 lb 86.2 kg | 124 / 76 lb 56.2 / 34.5 kg | 181 / 105 lb 82.1 / 47.6 kg | 238 / 143 lb 108 / 64.9 kg | 295 / 181 lb 133.8 / 82.1 kg |
| 200 lb 90.7 kg | 128 / 79 lb 58.1 / 35.8 kg | 187 / 109 lb 84.8 / 49.4 kg | 246 / 148 lb 111.6 / 67.1 kg | 305 / 187 lb 138.3 / 84.8 kg |
| 210 lb 95.3 kg | 133 / 81 lb 60.3 / 36.7 kg | 193 / 112 lb 87.5 / 50.8 kg | 254 / 153 lb 115.2 / 69.4 kg | 315 / 193 lb 142.9 / 87.5 kg |
| 220 lb 99.8 kg | 137 / 84 lb 62.1 / 38.1 kg | 200 / 116 lb 90.7 / 52.6 kg | 262 / 158 lb 118.8 / 71.7 kg | 325 / 200 lb 147.4 / 90.7 kg |
| 230 lb 104.3 kg | 141 / 86 lb 64 / 39 kg | 206 / 119 lb 93.4 / 54 kg | 270 / 162 lb 122.5 / 73.5 kg | 335 / 206 lb 152 / 93.4 kg |
| 240 lb 108.9 kg | 145 / 89 lb 65.8 / 40.4 kg | 212 / 123 lb 96.2 / 55.8 kg | 278 / 167 lb 126.1 / 75.7 kg | 345 / 212 lb 156.5 / 96.2 kg |
| 250 lb 113.4 kg | 149 / 91 lb 67.6 / 41.3 kg | 217 / 126 lb 98.4 / 57.2 kg | 286 / 172 lb 129.7 / 78 kg | 354 / 217 lb 160.6 / 98.4 kg |
| 260 lb 117.9 kg | 153 / 94 lb 69.4 / 42.6 kg | 223 / 129 lb 101.2 / 58.5 kg | 293 / 176 lb 132.9 / 79.8 kg | 364 / 223 lb 165.1 / 101.2 kg |
| 270 lb 122.5 kg | 157 / 96 lb 71.2 / 43.5 kg | 229 / 133 lb 103.9 / 60.3 kg | 301 / 181 lb 136.5 / 82.1 kg | 373 / 229 lb 169.2 / 103.9 kg |
| 280 lb 127 kg | 161 / 98 lb 73 / 44.5 kg | 234 / 136 lb 106.1 / 61.7 kg | 308 / 185 lb 139.7 / 83.9 kg | 382 / 234 lb 173.3 / 106.1 kg |
| 290 lb 131.5 kg | 164 / 101 lb 74.4 / 45.8 kg | 240 / 139 lb 108.9 / 63 kg | 316 / 190 lb 143.3 / 86.2 kg | 391 / 240 lb 177.4 / 108.9 kg |
| 300 lb 136.1 kg | 168 / 103 lb 76.2 / 46.7 kg | 245 / 142 lb 111.1 / 64.4 kg | 323 / 194 lb 146.5 / 88 kg | 400 / 245 lb 181.4 / 111.1 kg |
Women’s Close Grip Lat Pulldown vs Seated Cable Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Seated Cable Row. 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 | 55 / 40 lb 24.9 / 18.1 kg | 84 / 57 lb 38.1 / 25.9 kg | 114 / 75 lb 51.7 / 34 kg | 142 / 92 lb 64.4 / 41.7 kg |
| 110 lb 49.9 kg | 59 / 43 lb 26.8 / 19.5 kg | 89 / 61 lb 40.4 / 27.7 kg | 121 / 80 lb 54.9 / 36.3 kg | 151 / 98 lb 68.5 / 44.5 kg |
| 120 lb 54.4 kg | 62 / 46 lb 28.1 / 20.9 kg | 95 / 65 lb 43.1 / 29.5 kg | 128 / 84 lb 58.1 / 38.1 kg | 160 / 103 lb 72.6 / 46.7 kg |
| 130 lb 59 kg | 65 / 48 lb 29.5 / 21.8 kg | 100 / 68 lb 45.4 / 30.8 kg | 135 / 89 lb 61.2 / 40.4 kg | 169 / 109 lb 76.7 / 49.4 kg |
| 140 lb 63.5 kg | 69 / 51 lb 31.3 / 23.1 kg | 105 / 72 lb 47.6 / 32.7 kg | 142 / 94 lb 64.4 / 42.6 kg | 178 / 115 lb 80.7 / 52.2 kg |
| 150 lb 68 kg | 72 / 53 lb 32.7 / 24 kg | 110 / 75 lb 49.9 / 34 kg | 149 / 98 lb 67.6 / 44.5 kg | 186 / 120 lb 84.4 / 54.4 kg |
| 160 lb 72.6 kg | 75 / 55 lb 34 / 24.9 kg | 115 / 78 lb 52.2 / 35.4 kg | 156 / 102 lb 70.8 / 46.3 kg | 194 / 125 lb 88 / 56.7 kg |
| 170 lb 77.1 kg | 78 / 58 lb 35.4 / 26.3 kg | 120 / 82 lb 54.4 / 37.2 kg | 162 / 107 lb 73.5 / 48.5 kg | 202 / 130 lb 91.6 / 59 kg |
| 180 lb 81.6 kg | 81 / 60 lb 36.7 / 27.2 kg | 124 / 85 lb 56.2 / 38.6 kg | 168 / 111 lb 76.2 / 50.3 kg | 210 / 136 lb 95.3 / 61.7 kg |
| 190 lb 86.2 kg | 84 / 62 lb 38.1 / 28.1 kg | 129 / 88 lb 58.5 / 39.9 kg | 174 / 115 lb 78.9 / 52.2 kg | 218 / 140 lb 98.9 / 63.5 kg |
| 200 lb 90.7 kg | 87 / 64 lb 39.5 / 29 kg | 133 / 91 lb 60.3 / 41.3 kg | 181 / 119 lb 82.1 / 54 kg | 225 / 145 lb 102.1 / 65.8 kg |
| 210 lb 95.3 kg | 90 / 66 lb 40.8 / 29.9 kg | 138 / 94 lb 62.6 / 42.6 kg | 186 / 123 lb 84.4 / 55.8 kg | 233 / 150 lb 105.7 / 68 kg |
| 220 lb 99.8 kg | 93 / 68 lb 42.2 / 30.8 kg | 142 / 97 lb 64.4 / 44 kg | 192 / 127 lb 87.1 / 57.6 kg | 240 / 155 lb 108.9 / 70.3 kg |
| 230 lb 104.3 kg | 96 / 70 lb 43.5 / 31.8 kg | 146 / 100 lb 66.2 / 45.4 kg | 198 / 130 lb 89.8 / 59 kg | 247 / 160 lb 112 / 72.6 kg |
| 240 lb 108.9 kg | 98 / 73 lb 44.5 / 33.1 kg | 150 / 103 lb 68 / 46.7 kg | 204 / 134 lb 92.5 / 60.8 kg | 254 / 164 lb 115.2 / 74.4 kg |
How Your Close Grip Lat Pulldown vs Seated Cable Row 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 close grip lat pulldown strength level
The standards use the sex-specific selected-resistance thresholds from the individual Close Grip Lat Pulldown 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 pull more selected resistance without requiring strength to increase pound for pound.
3. Find the seated cable row strength level
The seated cable row standards use the sex-specific standards 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 row more selected 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 close-grip lat pulldown | Adjust close-grip pulldown targets to exact bodyweight with the two-thirds rule. |
| Rate the seated cable row | Adjust seated cable row 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 Close Grip Lat Pulldown and Seated Cable Row 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 seated cable row standard is higher; below zero means the close grip lat 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the close grip lat pulldown standard. A plus sign means the seated cable row standard is higher. A minus sign means the close grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −56 lb −25.4 kg | −70 lb −31.8 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −37 lb −16.7 kg | −59 lb −26.8 kg | −74 lb −33.6 kg | −88 lb −39.9 kg |
| 140 lb 63.5 kg | −39 lb −17.7 kg | −62 lb −28.1 kg | −77 lb −34.9 kg | −93 lb −42.2 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −65 lb −29.5 kg | −81 lb −36.8 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −84 lb −38.1 kg | −102 lb −46.3 kg |
| 170 lb 77.1 kg | −44 lb −20 kg | −71 lb −32.2 kg | −88 lb −39.9 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −74 lb −33.6 kg | −92 lb −41.7 kg | −110 lb −49.9 kg |
| 190 lb 86.2 kg | −48 lb −21.7 kg | −76 lb −34.5 kg | −95 lb −43.1 kg | −114 lb −51.7 kg |
| 200 lb 90.7 kg | −49 lb −22.3 kg | −78 lb −35.4 kg | −98 lb −44.5 kg | −118 lb −53.5 kg |
| 210 lb 95.3 kg | −52 lb −23.6 kg | −81 lb −36.7 kg | −101 lb −45.8 kg | −122 lb −55.4 kg |
| 220 lb 99.8 kg | −53 lb −24 kg | −84 lb −38.1 kg | −104 lb −47.1 kg | −125 lb −56.7 kg |
| 230 lb 104.3 kg | −55 lb −25 kg | −87 lb −39.4 kg | −108 lb −49 kg | −129 lb −58.6 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −89 lb −40.4 kg | −111 lb −50.4 kg | −133 lb −60.3 kg |
| 250 lb 113.4 kg | −58 lb −26.3 kg | −91 lb −41.2 kg | −114 lb −51.7 kg | −137 lb −62.2 kg |
| 260 lb 117.9 kg | −59 lb −26.8 kg | −94 lb −42.7 kg | −117 lb −53.1 kg | −141 lb −63.9 kg |
| 270 lb 122.5 kg | −61 lb −27.7 kg | −96 lb −43.6 kg | −120 lb −54.4 kg | −144 lb −65.3 kg |
| 280 lb 127 kg | −63 lb −28.5 kg | −98 lb −44.4 kg | −123 lb −55.8 kg | −148 lb −67.2 kg |
| 290 lb 131.5 kg | −63 lb −28.6 kg | −101 lb −45.9 kg | −126 lb −57.1 kg | −151 lb −68.5 kg |
| 300 lb 136.1 kg | −65 lb −29.5 kg | −103 lb −46.7 kg | −129 lb −58.5 kg | −155 lb −70.3 kg |
How Women’s Close Grip Lat Pulldown and Seated Cable Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
22.7 → 40.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated cable row standard minus the close grip lat pulldown standard. A plus sign means the seated cable row standard is higher. A minus sign means the close grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −15 lb −6.8 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −50 lb −22.7 kg |
| 110 lb 49.9 kg | −16 lb −7.3 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −53 lb −24 kg |
| 120 lb 54.4 kg | −16 lb −7.2 kg | −30 lb −13.6 kg | −44 lb −20 kg | −57 lb −25.9 kg |
| 130 lb 59 kg | −17 lb −7.7 kg | −32 lb −14.6 kg | −46 lb −20.8 kg | −60 lb −27.3 kg |
| 140 lb 63.5 kg | −18 lb −8.2 kg | −33 lb −14.9 kg | −48 lb −21.8 kg | −63 lb −28.5 kg |
| 150 lb 68 kg | −19 lb −8.7 kg | −35 lb −15.9 kg | −51 lb −23.1 kg | −66 lb −30 kg |
| 160 lb 72.6 kg | −20 lb −9.1 kg | −37 lb −16.8 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
| 170 lb 77.1 kg | −20 lb −9.1 kg | −38 lb −17.2 kg | −55 lb −25 kg | −72 lb −32.6 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −39 lb −17.6 kg | −57 lb −25.9 kg | −74 lb −33.6 kg |
| 190 lb 86.2 kg | −22 lb −10 kg | −41 lb −18.6 kg | −59 lb −26.7 kg | −78 lb −35.4 kg |
| 200 lb 90.7 kg | −23 lb −10.5 kg | −42 lb −19 kg | −62 lb −28.1 kg | −80 lb −36.3 kg |
| 210 lb 95.3 kg | −24 lb −10.9 kg | −44 lb −20 kg | −63 lb −28.6 kg | −83 lb −37.7 kg |
| 220 lb 99.8 kg | −25 lb −11.4 kg | −45 lb −20.4 kg | −65 lb −29.5 kg | −85 lb −38.6 kg |
| 230 lb 104.3 kg | −26 lb −11.7 kg | −46 lb −20.8 kg | −68 lb −30.8 kg | −87 lb −39.4 kg |
| 240 lb 108.9 kg | −25 lb −11.4 kg | −47 lb −21.3 kg | −70 lb −31.7 kg | −90 lb −40.8 kg |
Close Grip Lat Pulldown and Seated Cable Row Exercises Used by This Calculator
This calculator uses a strict bilateral close-grip lat pulldown and a strict seated cable row. Keep the vertical pulldown and horizontal row distinct. Do not enter pull-up added load, per-arm load, wide-grip pulldowns, one-arm rows, machine rows, excessive layback, torso heave, attachment changes, stack bounce, partial reps, or assisted reps.
Use a close neutral-grip cable pulldown
Enter selected or loaded cable resistance. Secure the thighs, begin near full overhead extension, drive the elbows down and slightly back, bring the close neutral-grip attachment to a repeatable upper-chest or sternum finish, and return under control. Do not enter pull-up added load, rows, wide-grip pulldowns, excessive layback, stack bounce, partial reps, or assisted reps.
Use one seated cable row station without torso drive
Brace the feet, keep a neutral upright torso, begin at full arm extension, pull the handle to the lower ribs or upper abdomen with the elbows behind the torso, and return under control. Enter selected stack weight only. Do not enter pulley-adjusted force, a machine plate total, bodyweight shift, leg drive, partial rep, or jerked handle.
Enter one recent close-grip lat pulldown set and one recent seated cable row set
Enter selected or loaded cable resistance and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult bilateral sets on consistent stations with the full ranges and torso rules shown.
Related Tools
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Seated Cable Row — View the individual Seated Cable Row standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.