Low Row vs Lat Pulldown Strength Standards
Compare your low 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 effective total low-row station resistance and displayed bilateral lat-pulldown resistance. Testing: a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish; 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.
Low Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low 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 low 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 Low 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 Low Row vs Lat Pulldown Standards
How to read the table: The first number is Low 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 | 59 / 84 lb 26.8 / 38.1 kg | 84 / 126 lb 38.1 / 57.2 kg | 115 / 168 lb 52.2 / 76.2 kg | 146 / 210 lb 66.2 / 95.3 kg |
| 130 lb 59 kg | 62 / 89 lb 28.1 / 40.4 kg | 89 / 133 lb 40.4 / 60.3 kg | 121 / 177 lb 54.9 / 80.3 kg | 154 / 221 lb 69.9 / 100.2 kg |
| 140 lb 63.5 kg | 65 / 93 lb 29.5 / 42.2 kg | 93 / 140 lb 42.2 / 63.5 kg | 127 / 186 lb 57.6 / 84.4 kg | 162 / 233 lb 73.5 / 105.7 kg |
| 150 lb 68 kg | 68 / 97 lb 30.8 / 44 kg | 97 / 146 lb 44 / 66.2 kg | 133 / 195 lb 60.3 / 88.5 kg | 169 / 243 lb 76.7 / 110.2 kg |
| 160 lb 72.6 kg | 71 / 102 lb 32.2 / 46.3 kg | 102 / 152 lb 46.3 / 68.9 kg | 139 / 203 lb 63 / 92.1 kg | 177 / 254 lb 80.3 / 115.2 kg |
| 170 lb 77.1 kg | 74 / 106 lb 33.6 / 48.1 kg | 106 / 159 lb 48.1 / 72.1 kg | 145 / 212 lb 65.8 / 96.2 kg | 184 / 265 lb 83.5 / 120.2 kg |
| 180 lb 81.6 kg | 77 / 110 lb 34.9 / 49.9 kg | 110 / 165 lb 49.9 / 74.8 kg | 150 / 220 lb 68 / 99.8 kg | 191 / 275 lb 86.6 / 124.7 kg |
| 190 lb 86.2 kg | 80 / 114 lb 36.3 / 51.7 kg | 114 / 171 lb 51.7 / 77.6 kg | 156 / 228 lb 70.8 / 103.4 kg | 198 / 285 lb 89.8 / 129.3 kg |
| 200 lb 90.7 kg | 83 / 118 lb 37.6 / 53.5 kg | 118 / 177 lb 53.5 / 80.3 kg | 161 / 236 lb 73 / 107 kg | 205 / 295 lb 93 / 133.8 kg |
| 210 lb 95.3 kg | 86 / 122 lb 39 / 55.3 kg | 122 / 183 lb 55.3 / 83 kg | 167 / 244 lb 75.7 / 110.7 kg | 212 / 305 lb 96.2 / 138.3 kg |
| 220 lb 99.8 kg | 88 / 126 lb 39.9 / 57.2 kg | 126 / 189 lb 57.2 / 85.7 kg | 172 / 251 lb 78 / 113.9 kg | 218 / 314 lb 98.9 / 142.4 kg |
| 230 lb 104.3 kg | 91 / 129 lb 41.3 / 58.5 kg | 129 / 194 lb 58.5 / 88 kg | 177 / 259 lb 80.3 / 117.5 kg | 225 / 324 lb 102.1 / 147 kg |
| 240 lb 108.9 kg | 93 / 133 lb 42.2 / 60.3 kg | 133 / 200 lb 60.3 / 90.7 kg | 182 / 266 lb 82.6 / 120.7 kg | 231 / 333 lb 104.8 / 151 kg |
| 250 lb 113.4 kg | 96 / 137 lb 43.5 / 62.1 kg | 137 / 205 lb 62.1 / 93 kg | 187 / 274 lb 84.8 / 124.3 kg | 238 / 342 lb 108 / 155.1 kg |
| 260 lb 117.9 kg | 99 / 141 lb 44.9 / 64 kg | 141 / 211 lb 64 / 95.7 kg | 192 / 281 lb 87.1 / 127.5 kg | 244 / 351 lb 110.7 / 159.2 kg |
| 270 lb 122.5 kg | 101 / 144 lb 45.8 / 65.3 kg | 144 / 216 lb 65.3 / 98 kg | 197 / 288 lb 89.4 / 130.6 kg | 250 / 360 lb 113.4 / 163.3 kg |
| 280 lb 127 kg | 104 / 148 lb 47.2 / 67.1 kg | 148 / 221 lb 67.1 / 100.2 kg | 202 / 295 lb 91.6 / 133.8 kg | 256 / 369 lb 116.1 / 167.4 kg |
| 290 lb 131.5 kg | 106 / 151 lb 48.1 / 68.5 kg | 151 / 227 lb 68.5 / 103 kg | 207 / 302 lb 93.9 / 137 kg | 262 / 378 lb 118.8 / 171.5 kg |
| 300 lb 136.1 kg | 108 / 155 lb 49 / 70.3 kg | 155 / 232 lb 70.3 / 105.2 kg | 212 / 309 lb 96.2 / 140.2 kg | 268 / 386 lb 121.6 / 175.1 kg |
Women’s Low Row vs Lat Pulldown Standards
How to read the table: The first number is Low 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 | 39 / 52 lb 17.7 / 23.6 kg | 57 / 80 lb 25.9 / 36.3 kg | 79 / 109 lb 35.8 / 49.4 kg | 101 / 137 lb 45.8 / 62.1 kg |
| 110 lb 49.9 kg | 41 / 55 lb 18.6 / 24.9 kg | 61 / 85 lb 27.7 / 38.6 kg | 84 / 116 lb 38.1 / 52.6 kg | 107 / 146 lb 48.5 / 66.2 kg |
| 120 lb 54.4 kg | 44 / 59 lb 20 / 26.8 kg | 65 / 90 lb 29.5 / 40.8 kg | 89 / 123 lb 40.4 / 55.8 kg | 114 / 155 lb 51.7 / 70.3 kg |
| 130 lb 59 kg | 46 / 62 lb 20.9 / 28.1 kg | 68 / 95 lb 30.8 / 43.1 kg | 94 / 130 lb 42.6 / 59 kg | 120 / 164 lb 54.4 / 74.4 kg |
| 140 lb 63.5 kg | 49 / 65 lb 22.2 / 29.5 kg | 72 / 100 lb 32.7 / 45.4 kg | 98 / 137 lb 44.5 / 62.1 kg | 126 / 172 lb 57.2 / 78 kg |
| 150 lb 68 kg | 51 / 68 lb 23.1 / 30.8 kg | 75 / 105 lb 34 / 47.6 kg | 103 / 143 lb 46.7 / 64.9 kg | 132 / 180 lb 59.9 / 81.6 kg |
| 160 lb 72.6 kg | 53 / 71 lb 24 / 32.2 kg | 78 / 110 lb 35.4 / 49.9 kg | 108 / 149 lb 49 / 67.6 kg | 138 / 188 lb 62.6 / 85.3 kg |
| 170 lb 77.1 kg | 55 / 74 lb 24.9 / 33.6 kg | 82 / 114 lb 37.2 / 51.7 kg | 112 / 155 lb 50.8 / 70.3 kg | 143 / 196 lb 64.9 / 88.9 kg |
| 180 lb 81.6 kg | 58 / 77 lb 26.3 / 34.9 kg | 85 / 119 lb 38.6 / 54 kg | 116 / 161 lb 52.6 / 73 kg | 149 / 203 lb 67.6 / 92.1 kg |
| 190 lb 86.2 kg | 60 / 80 lb 27.2 / 36.3 kg | 88 / 123 lb 39.9 / 55.8 kg | 121 / 167 lb 54.9 / 75.7 kg | 155 / 211 lb 70.3 / 95.7 kg |
| 200 lb 90.7 kg | 62 / 82 lb 28.1 / 37.2 kg | 91 / 127 lb 41.3 / 57.6 kg | 125 / 173 lb 56.7 / 78.5 kg | 160 / 218 lb 72.6 / 98.9 kg |
| 210 lb 95.3 kg | 64 / 85 lb 29 / 38.6 kg | 94 / 131 lb 42.6 / 59.4 kg | 129 / 179 lb 58.5 / 81.2 kg | 165 / 225 lb 74.8 / 102.1 kg |
| 220 lb 99.8 kg | 66 / 88 lb 29.9 / 39.9 kg | 97 / 136 lb 44 / 61.7 kg | 133 / 185 lb 60.3 / 83.9 kg | 170 / 232 lb 77.1 / 105.2 kg |
| 230 lb 104.3 kg | 68 / 90 lb 30.8 / 40.8 kg | 100 / 140 lb 45.4 / 63.5 kg | 137 / 190 lb 62.1 / 86.2 kg | 176 / 239 lb 79.8 / 108.4 kg |
| 240 lb 108.9 kg | 70 / 93 lb 31.8 / 42.2 kg | 103 / 144 lb 46.7 / 65.3 kg | 141 / 196 lb 64 / 88.9 kg | 181 / 246 lb 82.1 / 111.6 kg |
How Your Low 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 low row strength level
The standards use the sex-specific effective-resistance thresholds from the individual Low 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 larger lifters are expected to row more 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 low row | Adjust low row 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 Low 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 low 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.
29.1 → 53.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the low row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +25 lb +11.3 kg | +42 lb +19.1 kg | +53 lb +24 kg | +64 lb +29.1 kg |
| 130 lb 59 kg | +27 lb +12.3 kg | +44 lb +19.9 kg | +56 lb +25.4 kg | +67 lb +30.3 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +71 lb +32.2 kg |
| 150 lb 68 kg | +29 lb +13.2 kg | +49 lb +22.2 kg | +62 lb +28.2 kg | +74 lb +33.5 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +50 lb +22.6 kg | +64 lb +29.1 kg | +77 lb +34.9 kg |
| 170 lb 77.1 kg | +32 lb +14.5 kg | +53 lb +24 kg | +67 lb +30.4 kg | +81 lb +36.7 kg |
| 180 lb 81.6 kg | +33 lb +15 kg | +55 lb +24.9 kg | +70 lb +31.8 kg | +84 lb +38.1 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +57 lb +25.9 kg | +72 lb +32.6 kg | +87 lb +39.5 kg |
| 200 lb 90.7 kg | +35 lb +15.9 kg | +59 lb +26.8 kg | +75 lb +34 kg | +90 lb +40.8 kg |
| 210 lb 95.3 kg | +36 lb +16.3 kg | +61 lb +27.7 kg | +77 lb +35 kg | +93 lb +42.1 kg |
| 220 lb 99.8 kg | +38 lb +17.3 kg | +63 lb +28.5 kg | +79 lb +35.9 kg | +96 lb +43.5 kg |
| 230 lb 104.3 kg | +38 lb +17.2 kg | +65 lb +29.5 kg | +82 lb +37.2 kg | +99 lb +44.9 kg |
| 240 lb 108.9 kg | +40 lb +18.1 kg | +67 lb +30.4 kg | +84 lb +38.1 kg | +102 lb +46.2 kg |
| 250 lb 113.4 kg | +41 lb +18.6 kg | +68 lb +30.9 kg | +87 lb +39.5 kg | +104 lb +47.1 kg |
| 260 lb 117.9 kg | +42 lb +19.1 kg | +70 lb +31.7 kg | +89 lb +40.4 kg | +107 lb +48.5 kg |
| 270 lb 122.5 kg | +43 lb +19.5 kg | +72 lb +32.7 kg | +91 lb +41.2 kg | +110 lb +49.9 kg |
| 280 lb 127 kg | +44 lb +19.9 kg | +73 lb +33.1 kg | +93 lb +42.2 kg | +113 lb +51.3 kg |
| 290 lb 131.5 kg | +45 lb +20.4 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +116 lb +52.7 kg |
| 300 lb 136.1 kg | +47 lb +21.3 kg | +77 lb +34.9 kg | +97 lb +44 kg | +118 lb +53.5 kg |
How Women’s Low 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.
16.3 → 29.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the low row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 110 lb 49.9 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +16 lb +7.2 kg | +27 lb +12.3 kg | +36 lb +16.4 kg | +44 lb +20 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +28 lb +12.7 kg | +39 lb +17.6 kg | +46 lb +20.8 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +18 lb +8.2 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +19 lb +8.7 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +53 lb +24 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +20 lb +9.1 kg | +35 lb +15.9 kg | +46 lb +20.8 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +60 lb +27.3 kg |
| 220 lb 99.8 kg | +22 lb +10 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +40 lb +18.1 kg | +53 lb +24.1 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +65 lb +29.5 kg |
Low Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict seated lat pulldown. Keep horizontal low row and vertical pulldown distinct. Do not enter per-arm force, high rows, seated generic cable rows, pull-up added load, excessive layback, leg drive, torso heave, stack bounce, partial reps, or assisted reps.
Use effective total low-row station resistance
Enter the station’s effective total two-hand resistance. Pull from controlled reach to the same waist, lower-rib, or lower-abdomen finish with stable body position and return under control. Do not enter per-arm force, seated cable or high rows, lat pulldowns, layback, pad bounce, leg drive, partial reps, or 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 low row set and one recent lat pulldown set
Enter each station’s effective or displayed bilateral resistance and a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean difficult sets on consistent stations with the full reach, finish, and torso rules shown.
Related Tools
- Low Row — View the individual Low 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.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.