Bent Over Row vs Close Grip Lat Pulldown Strength Standards
Compare your bent-over row and close grip lat pulldown against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Close Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and close grip 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 barbell bent-over row and close grip 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 Bent-Over Row / Close Grip 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 Bent-Over Row vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Bent-Over Row; the second is Close Grip 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 | 91 / 91 lb 41.3 / 41.3 kg | 119 / 133 lb 54 / 60.3 kg | 160 / 175 lb 72.6 / 79.4 kg | 203 / 217 lb 92.1 / 98.4 kg |
| 130 lb 59 kg | 96 / 96 lb 43.5 / 43.5 kg | 126 / 141 lb 57.2 / 64 kg | 169 / 185 lb 76.7 / 83.9 kg | 214 / 229 lb 97.1 / 103.9 kg |
| 140 lb 63.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 132 / 148 lb 59.9 / 67.1 kg | 178 / 194 lb 80.7 / 88 kg | 225 / 241 lb 102.1 / 109.3 kg |
| 150 lb 68 kg | 106 / 106 lb 48.1 / 48.1 kg | 138 / 155 lb 62.6 / 70.3 kg | 186 / 203 lb 84.4 / 92.1 kg | 236 / 252 lb 107 / 114.3 kg |
| 160 lb 72.6 kg | 111 / 111 lb 50.3 / 50.3 kg | 144 / 161 lb 65.3 / 73 kg | 194 / 212 lb 88 / 96.2 kg | 246 / 263 lb 111.6 / 119.3 kg |
| 170 lb 77.1 kg | 115 / 115 lb 52.2 / 52.2 kg | 150 / 168 lb 68 / 76.2 kg | 202 / 221 lb 91.6 / 100.2 kg | 256 / 274 lb 116.1 / 124.3 kg |
| 180 lb 81.6 kg | 120 / 120 lb 54.4 / 54.4 kg | 156 / 175 lb 70.8 / 79.4 kg | 210 / 230 lb 95.3 / 104.3 kg | 266 / 285 lb 120.7 / 129.3 kg |
| 190 lb 86.2 kg | 124 / 124 lb 56.2 / 56.2 kg | 162 / 181 lb 73.5 / 82.1 kg | 218 / 238 lb 98.9 / 108 kg | 276 / 295 lb 125.2 / 133.8 kg |
| 200 lb 90.7 kg | 128 / 128 lb 58.1 / 58.1 kg | 168 / 187 lb 76.2 / 84.8 kg | 226 / 246 lb 102.5 / 111.6 kg | 286 / 305 lb 129.7 / 138.3 kg |
| 210 lb 95.3 kg | 133 / 133 lb 60.3 / 60.3 kg | 173 / 193 lb 78.5 / 87.5 kg | 233 / 254 lb 105.7 / 115.2 kg | 295 / 315 lb 133.8 / 142.9 kg |
| 220 lb 99.8 kg | 137 / 137 lb 62.1 / 62.1 kg | 179 / 200 lb 81.2 / 90.7 kg | 240 / 262 lb 108.9 / 118.8 kg | 304 / 325 lb 137.9 / 147.4 kg |
| 230 lb 104.3 kg | 141 / 141 lb 64 / 64 kg | 184 / 206 lb 83.5 / 93.4 kg | 248 / 270 lb 112.5 / 122.5 kg | 313 / 335 lb 142 / 152 kg |
| 240 lb 108.9 kg | 145 / 145 lb 65.8 / 65.8 kg | 189 / 212 lb 85.7 / 96.2 kg | 255 / 278 lb 115.7 / 126.1 kg | 323 / 345 lb 146.5 / 156.5 kg |
| 250 lb 113.4 kg | 149 / 149 lb 67.6 / 67.6 kg | 195 / 217 lb 88.5 / 98.4 kg | 262 / 286 lb 118.8 / 129.7 kg | 331 / 354 lb 150.1 / 160.6 kg |
| 260 lb 117.9 kg | 153 / 153 lb 69.4 / 69.4 kg | 200 / 223 lb 90.7 / 101.2 kg | 269 / 293 lb 122 / 132.9 kg | 340 / 364 lb 154.2 / 165.1 kg |
| 270 lb 122.5 kg | 157 / 157 lb 71.2 / 71.2 kg | 205 / 229 lb 93 / 103.9 kg | 276 / 301 lb 125.2 / 136.5 kg | 349 / 373 lb 158.3 / 169.2 kg |
| 280 lb 127 kg | 161 / 161 lb 73 / 73 kg | 210 / 234 lb 95.3 / 106.1 kg | 282 / 308 lb 127.9 / 139.7 kg | 357 / 382 lb 161.9 / 173.3 kg |
| 290 lb 131.5 kg | 164 / 164 lb 74.4 / 74.4 kg | 215 / 240 lb 97.5 / 108.9 kg | 289 / 316 lb 131.1 / 143.3 kg | 366 / 391 lb 166 / 177.4 kg |
| 300 lb 136.1 kg | 168 / 168 lb 76.2 / 76.2 kg | 220 / 245 lb 99.8 / 111.1 kg | 296 / 323 lb 134.3 / 146.5 kg | 374 / 400 lb 169.6 / 181.4 kg |
Women’s Bent-Over Row vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Bent-Over Row; the second is Close Grip 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 | 63 / 55 lb 28.6 / 24.9 kg | 86 / 84 lb 39 / 38.1 kg | 114 / 114 lb 51.7 / 51.7 kg | 143 / 142 lb 64.9 / 64.4 kg |
| 110 lb 49.9 kg | 67 / 59 lb 30.4 / 26.8 kg | 92 / 89 lb 41.7 / 40.4 kg | 122 / 121 lb 55.3 / 54.9 kg | 153 / 151 lb 69.4 / 68.5 kg |
| 120 lb 54.4 kg | 72 / 62 lb 32.7 / 28.1 kg | 97 / 95 lb 44 / 43.1 kg | 129 / 128 lb 58.5 / 58.1 kg | 162 / 160 lb 73.5 / 72.6 kg |
| 130 lb 59 kg | 75 / 65 lb 34 / 29.5 kg | 103 / 100 lb 46.7 / 45.4 kg | 136 / 135 lb 61.7 / 61.2 kg | 171 / 169 lb 77.6 / 76.7 kg |
| 140 lb 63.5 kg | 79 / 69 lb 35.8 / 31.3 kg | 108 / 105 lb 49 / 47.6 kg | 143 / 142 lb 64.9 / 64.4 kg | 180 / 178 lb 81.6 / 80.7 kg |
| 150 lb 68 kg | 83 / 72 lb 37.6 / 32.7 kg | 113 / 110 lb 51.3 / 49.9 kg | 150 / 149 lb 68 / 67.6 kg | 188 / 186 lb 85.3 / 84.4 kg |
| 160 lb 72.6 kg | 87 / 75 lb 39.5 / 34 kg | 118 / 115 lb 53.5 / 52.2 kg | 157 / 156 lb 71.2 / 70.8 kg | 196 / 194 lb 88.9 / 88 kg |
| 170 lb 77.1 kg | 90 / 78 lb 40.8 / 35.4 kg | 123 / 120 lb 55.8 / 54.4 kg | 163 / 162 lb 73.9 / 73.5 kg | 204 / 202 lb 92.5 / 91.6 kg |
| 180 lb 81.6 kg | 94 / 81 lb 42.6 / 36.7 kg | 128 / 124 lb 58.1 / 56.2 kg | 169 / 168 lb 76.7 / 76.2 kg | 212 / 210 lb 96.2 / 95.3 kg |
| 190 lb 86.2 kg | 97 / 84 lb 44 / 38.1 kg | 132 / 129 lb 59.9 / 58.5 kg | 176 / 174 lb 79.8 / 78.9 kg | 220 / 218 lb 99.8 / 98.9 kg |
| 200 lb 90.7 kg | 101 / 87 lb 45.8 / 39.5 kg | 137 / 133 lb 62.1 / 60.3 kg | 182 / 181 lb 82.6 / 82.1 kg | 228 / 225 lb 103.4 / 102.1 kg |
| 210 lb 95.3 kg | 104 / 90 lb 47.2 / 40.8 kg | 141 / 138 lb 64 / 62.6 kg | 188 / 186 lb 85.3 / 84.4 kg | 235 / 233 lb 106.6 / 105.7 kg |
| 220 lb 99.8 kg | 107 / 93 lb 48.5 / 42.2 kg | 146 / 142 lb 66.2 / 64.4 kg | 194 / 192 lb 88 / 87.1 kg | 243 / 240 lb 110.2 / 108.9 kg |
| 230 lb 104.3 kg | 110 / 96 lb 49.9 / 43.5 kg | 150 / 146 lb 68 / 66.2 kg | 199 / 198 lb 90.3 / 89.8 kg | 250 / 247 lb 113.4 / 112 kg |
| 240 lb 108.9 kg | 114 / 98 lb 51.7 / 44.5 kg | 155 / 150 lb 70.3 / 68 kg | 205 / 204 lb 93 / 92.5 kg | 257 / 254 lb 116.6 / 115.2 kg |
How Your Bent Over Row vs Close Grip 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 barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 without pound-for-pound scaling.
3. 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.
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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the close-grip lat pulldown | Adjust close-grip pulldown 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 Bent Over Row and Close Grip 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 close grip lat pulldown standard is higher; below zero means the barbell bent-over 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 barbell bent-over row and close grip lat pulldown standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
6.3 → 11.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the barbell bent-over row standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +14 lb +6.3 kg | +15 lb +6.8 kg | +14 lb +6.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | +15 lb +6.8 kg | +16 lb +7.2 kg | +15 lb +6.8 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +16 lb +7.2 kg | +16 lb +7.3 kg | +16 lb +7.2 kg |
| 150 lb 68 kg | 0 lb 0 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +16 lb +7.3 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +17 lb +7.7 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +18 lb +8.2 kg | +19 lb +8.6 kg | +18 lb +8.2 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +19 lb +8.6 kg | +20 lb +9 kg | +19 lb +8.6 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +19 lb +8.6 kg | +20 lb +9.1 kg | +19 lb +8.6 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +19 lb +8.6 kg | +20 lb +9.1 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +20 lb +9 kg | +21 lb +9.5 kg | +20 lb +9.1 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +21 lb +9.5 kg | +22 lb +9.9 kg | +21 lb +9.5 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +22 lb +9.9 kg | +22 lb +10 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +23 lb +10.5 kg | +23 lb +10.4 kg | +22 lb +10 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +22 lb +9.9 kg | +24 lb +10.9 kg | +23 lb +10.5 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +23 lb +10.5 kg | +24 lb +10.9 kg | +24 lb +10.9 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +24 lb +10.9 kg | +25 lb +11.3 kg | +24 lb +10.9 kg |
| 280 lb 127 kg | 0 lb 0 kg | +24 lb +10.8 kg | +26 lb +11.8 kg | +25 lb +11.4 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +25 lb +11.4 kg | +27 lb +12.2 kg | +25 lb +11.4 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +25 lb +11.3 kg | +27 lb +12.2 kg | +26 lb +11.8 kg |
How Women’s Bent Over Row and Close Grip Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, and Elite at every displayed bodyweight.
0.5 → 1.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the barbell bent-over row standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −8 lb −3.7 kg | −2 lb −0.9 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −3 lb −1.3 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 120 lb 54.4 kg | −10 lb −4.6 kg | −2 lb −0.9 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −10 lb −4.5 kg | −3 lb −1.3 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 150 lb 68 kg | −11 lb −4.9 kg | −3 lb −1.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 160 lb 72.6 kg | −12 lb −5.5 kg | −3 lb −1.3 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 170 lb 77.1 kg | −12 lb −5.4 kg | −3 lb −1.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −4 lb −1.9 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 190 lb 86.2 kg | −13 lb −5.9 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 200 lb 90.7 kg | −14 lb −6.3 kg | −4 lb −1.8 kg | −1 lb −0.5 kg | −3 lb −1.3 kg |
| 210 lb 95.3 kg | −14 lb −6.4 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | −3 lb −1.3 kg |
| 230 lb 104.3 kg | −14 lb −6.4 kg | −4 lb −1.8 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
| 240 lb 108.9 kg | −16 lb −7.2 kg | −5 lb −2.3 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
Bent Over Row and Close Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict bilateral close-grip lat pulldown. Use strict canonical Bent Over Row and Close Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, 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.
Enter one recent Bent Over Row result and one recent Close Grip Lat Pulldown result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown 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.
- Neutral Grip Pull-Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chin-Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Strict Bodyweight Pull-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.