Wide Grip Lat Pulldown vs Pull Ups Strength Standards
Compare your wide grip lat pulldown and pull-ups against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter each exercise in its own canonical metric. Repetitions, seconds, and estimated load remain separate and are compared only by tier and within-tier progress. Use a strict, repeatable wide grip lat pulldown test using the canonical setup, range, and finish rules; use one continuous set of pronated-grip dead-hang pull-ups with full arm extension and the chin clearly above the bar on every rep. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range is saved for anonymous usage reports and does not change the standards.
Wide Grip Lat Pulldown vs Pull Ups Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Wide Grip Lat Pulldown vs Pull-Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Wide Grip Lat Pulldown:64 lb29 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:95 lb43.1 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:129 lb58.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:165 lb74.8 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 130 lb 59 kg | Wide Grip Lat Pulldown:68 lb30.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:100 lb45.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:136 lb61.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:174 lb78.9 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 140 lb 63.5 kg | Wide Grip Lat Pulldown:71 lb32.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:105 lb47.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:143 lb64.9 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:183 lb83 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 150 lb 68 kg | Wide Grip Lat Pulldown:74 lb33.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:110 lb49.9 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:149 lb67.6 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:191 lb86.6 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 160 lb 72.6 kg | Wide Grip Lat Pulldown:78 lb35.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:115 lb52.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:156 lb70.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:200 lb90.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 170 lb 77.1 kg | Wide Grip Lat Pulldown:81 lb36.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:120 lb54.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:162 lb73.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:208 lb94.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 180 lb 81.6 kg | Wide Grip Lat Pulldown:84 lb38.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:124 lb56.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:169 lb76.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:216 lb98 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 190 lb 86.2 kg | Wide Grip Lat Pulldown:87 lb39.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:129 lb58.5 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:175 lb79.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:224 lb101.6 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 200 lb 90.7 kg | Wide Grip Lat Pulldown:90 lb40.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:133 lb60.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:181 lb82.1 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:232 lb105.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 210 lb 95.3 kg | Wide Grip Lat Pulldown:93 lb42.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:138 lb62.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:187 lb84.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:239 lb108.4 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 220 lb 99.8 kg | Wide Grip Lat Pulldown:96 lb43.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:142 lb64.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:193 lb87.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:247 lb112 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 230 lb 104.3 kg | Wide Grip Lat Pulldown:99 lb44.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:147 lb66.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:199 lb90.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:254 lb115.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 240 lb 108.9 kg | Wide Grip Lat Pulldown:102 lb46.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:151 lb68.5 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:204 lb92.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:262 lb118.8 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 250 lb 113.4 kg | Wide Grip Lat Pulldown:104 lb47.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:155 lb70.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:210 lb95.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:269 lb122 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 260 lb 117.9 kg | Wide Grip Lat Pulldown:107 lb48.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:159 lb72.1 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:216 lb98 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:276 lb125.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 270 lb 122.5 kg | Wide Grip Lat Pulldown:110 lb49.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:163 lb73.9 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:221 lb100.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:283 lb128.4 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 280 lb 127 kg | Wide Grip Lat Pulldown:113 lb51.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:167 lb75.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:227 lb103 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:290 lb131.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 290 lb 131.5 kg | Wide Grip Lat Pulldown:115 lb52.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:171 lb77.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:232 lb105.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:297 lb134.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 300 lb 136.1 kg | Wide Grip Lat Pulldown:118 lb53.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:175 lb79.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Wide Grip Lat Pulldown:237 lb107.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Wide Grip Lat Pulldown:304 lb137.9 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
Women’s Wide Grip Lat Pulldown vs Pull-Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Wide Grip Lat Pulldown:34 lb15.4 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:53 lb24 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:76 lb34.5 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:98 lb44.5 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 110 lb 49.9 kg | Wide Grip Lat Pulldown:37 lb16.8 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:56 lb25.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:81 lb36.7 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:105 lb47.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 120 lb 54.4 kg | Wide Grip Lat Pulldown:39 lb17.7 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:59 lb26.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:85 lb38.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:111 lb50.3 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 130 lb 59 kg | Wide Grip Lat Pulldown:41 lb18.6 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:63 lb28.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:90 lb40.8 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:117 lb53.1 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 140 lb 63.5 kg | Wide Grip Lat Pulldown:43 lb19.5 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:66 lb29.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:95 lb43.1 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:123 lb55.8 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 150 lb 68 kg | Wide Grip Lat Pulldown:45 lb20.4 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:69 lb31.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:99 lb44.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:129 lb58.5 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 160 lb 72.6 kg | Wide Grip Lat Pulldown:47 lb21.3 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:72 lb32.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:103 lb46.7 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:135 lb61.2 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 170 lb 77.1 kg | Wide Grip Lat Pulldown:49 lb22.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:75 lb34 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:108 lb49 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:140 lb63.5 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 180 lb 81.6 kg | Wide Grip Lat Pulldown:51 lb23.1 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:78 lb35.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:112 lb50.8 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:146 lb66.2 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 190 lb 86.2 kg | Wide Grip Lat Pulldown:53 lb24 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:81 lb36.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:116 lb52.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:151 lb68.5 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 200 lb 90.7 kg | Wide Grip Lat Pulldown:55 lb24.9 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:84 lb38.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:120 lb54.4 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:156 lb70.8 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 210 lb 95.3 kg | Wide Grip Lat Pulldown:56 lb25.4 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:86 lb39 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:124 lb56.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:161 lb73 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 220 lb 99.8 kg | Wide Grip Lat Pulldown:58 lb26.3 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:89 lb40.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:128 lb58.1 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:167 lb75.7 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 230 lb 104.3 kg | Wide Grip Lat Pulldown:60 lb27.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:92 lb41.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:132 lb59.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:172 lb78 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 240 lb 108.9 kg | Wide Grip Lat Pulldown:62 lb28.1 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Wide Grip Lat Pulldown:94 lb42.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Wide Grip Lat Pulldown:135 lb61.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Wide Grip Lat Pulldown:176 lb79.8 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
How Your Wide Grip Lat Pulldown vs Pull Ups Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Wide Grip Lat Pulldown, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Wide Grip Lat Pulldown result
The standards use the sex-specific targets from the individual Wide Grip Lat Pulldown tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Pull-Ups result
The canonical pull-up tool uses sex-specific repetition bands. Age range and bodyweight are recorded for context and analytics but do not change these thresholds. The calculator uses strict unbroken bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range is recorded anonymously and does not change either standard.
| Stage | What happens |
|---|---|
| Rate the wide grip lat pulldown | Adjust wide grip lat pulldown targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the pull-up set | Compare strict pronated-grip repetitions with the applicable pull-up rep thresholds. Measurement: Strict unbroken pull-up reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Wide Grip Lat Pulldown and Pull Ups Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Wide Grip Lat Pulldown and Pull Ups Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Wide Grip Lat Pulldown and Pull Ups Exercises Used by This Calculator
This calculator uses a strict wide grip lat pulldown and a strict bodyweight pull-up set. Use strict canonical Wide Grip Lat Pulldown and Pull Ups tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Wide Grip Lat Pulldown
Follow the individual Wide Grip Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Count strict pronated-grip pull-ups
Use a fixed bar and pronated grip. Begin every rep from a dead hang at full arm extension and pull until the chin is clearly above the bar. Count one continuous unbroken set. Do not enter chin-ups, neutral-grip or ring reps, assisted or weighted reps, partial reps, kipping, hip drive, or leg swing.
Enter one recent Wide Grip Lat Pulldown result and one recent Pull Ups result
Enter each exercise in its own canonical metric. Repetitions, seconds, and estimated load remain separate and are compared only by tier and within-tier progress.
Related Tools
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Strict Bodyweight Pull-Up — View the individual Pull-Ups 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.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.