Weighted Chin-Ups vs Lat Pulldown Strength Standards
Compare your weighted chin-up and 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.
Use each exercise's canonical input: Added external weight only for Weighted Chin-Up and Selected lat-pulldown stack weight for Lat Pulldown. Use Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. and a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. 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.
Weighted Chin-Up vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted chin-up 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 weighted chin-up 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 Weighted Chin-Up / 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 Weighted Chin-Up vs Lat Pulldown Standards
How to read the table: The first number is Weighted Chin-Up; 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 | 30 / 84 lb 13.6 / 38.1 kg | 60 / 126 lb 27.2 / 57.2 kg | 90 / 168 lb 40.8 / 76.2 kg | 120 / 210 lb 54.4 / 95.3 kg |
| 130 lb 59 kg | 33 / 89 lb 14.8 / 40.4 kg | 65 / 133 lb 29.5 / 60.3 kg | 98 / 177 lb 44.3 / 80.3 kg | 130 / 221 lb 59 / 100.2 kg |
| 140 lb 63.5 kg | 35 / 93 lb 15.9 / 42.2 kg | 70 / 140 lb 31.8 / 63.5 kg | 105 / 186 lb 47.6 / 84.4 kg | 140 / 233 lb 63.5 / 105.7 kg |
| 150 lb 68 kg | 37 / 97 lb 17 / 44 kg | 75 / 146 lb 34 / 66.2 kg | 112 / 195 lb 51 / 88.5 kg | 150 / 243 lb 68 / 110.2 kg |
| 160 lb 72.6 kg | 40 / 102 lb 18.2 / 46.3 kg | 80 / 152 lb 36.3 / 68.9 kg | 120 / 203 lb 54.5 / 92.1 kg | 160 / 254 lb 72.6 / 115.2 kg |
| 170 lb 77.1 kg | 42 / 106 lb 19.3 / 48.1 kg | 85 / 159 lb 38.6 / 72.1 kg | 127 / 212 lb 57.8 / 96.2 kg | 170 / 265 lb 77.1 / 120.2 kg |
| 180 lb 81.6 kg | 45 / 110 lb 20.4 / 49.9 kg | 90 / 165 lb 40.8 / 74.8 kg | 135 / 220 lb 61.2 / 99.8 kg | 180 / 275 lb 81.6 / 124.7 kg |
| 190 lb 86.2 kg | 48 / 114 lb 21.6 / 51.7 kg | 95 / 171 lb 43.1 / 77.6 kg | 143 / 228 lb 64.7 / 103.4 kg | 190 / 285 lb 86.2 / 129.3 kg |
| 200 lb 90.7 kg | 50 / 118 lb 22.7 / 53.5 kg | 100 / 177 lb 45.4 / 80.3 kg | 150 / 236 lb 68 / 107 kg | 200 / 295 lb 90.7 / 133.8 kg |
| 210 lb 95.3 kg | 53 / 122 lb 23.8 / 55.3 kg | 105 / 183 lb 47.7 / 83 kg | 158 / 244 lb 71.5 / 110.7 kg | 210 / 305 lb 95.3 / 138.3 kg |
| 220 lb 99.8 kg | 55 / 126 lb 25 / 57.2 kg | 110 / 189 lb 49.9 / 85.7 kg | 165 / 251 lb 74.9 / 113.9 kg | 220 / 314 lb 99.8 / 142.4 kg |
| 230 lb 104.3 kg | 57 / 129 lb 26.1 / 58.5 kg | 115 / 194 lb 52.2 / 88 kg | 172 / 259 lb 78.2 / 117.5 kg | 230 / 324 lb 104.3 / 147 kg |
| 240 lb 108.9 kg | 60 / 133 lb 27.2 / 60.3 kg | 120 / 200 lb 54.5 / 90.7 kg | 180 / 266 lb 81.7 / 120.7 kg | 240 / 333 lb 108.9 / 151 kg |
| 250 lb 113.4 kg | 63 / 137 lb 28.4 / 62.1 kg | 125 / 205 lb 56.7 / 93 kg | 188 / 274 lb 85.1 / 124.3 kg | 250 / 342 lb 113.4 / 155.1 kg |
| 260 lb 117.9 kg | 65 / 141 lb 29.5 / 64 kg | 130 / 211 lb 59 / 95.7 kg | 195 / 281 lb 88.4 / 127.5 kg | 260 / 351 lb 117.9 / 159.2 kg |
| 270 lb 122.5 kg | 68 / 144 lb 30.6 / 65.3 kg | 135 / 216 lb 61.3 / 98 kg | 203 / 288 lb 91.9 / 130.6 kg | 270 / 360 lb 122.5 / 163.3 kg |
| 280 lb 127 kg | 70 / 148 lb 31.8 / 67.1 kg | 140 / 221 lb 63.5 / 100.2 kg | 210 / 295 lb 95.3 / 133.8 kg | 280 / 369 lb 127 / 167.4 kg |
| 290 lb 131.5 kg | 72 / 151 lb 32.9 / 68.5 kg | 145 / 227 lb 65.8 / 103 kg | 217 / 302 lb 98.6 / 137 kg | 290 / 378 lb 131.5 / 171.5 kg |
| 300 lb 136.1 kg | 75 / 155 lb 34 / 70.3 kg | 150 / 232 lb 68.1 / 105.2 kg | 225 / 309 lb 102.1 / 140.2 kg | 300 / 386 lb 136.1 / 175.1 kg |
Women’s Weighted Chin-Up vs Lat Pulldown Standards
How to read the table: The first number is Weighted Chin-Up; 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 | 15 / 52 lb 6.8 / 23.6 kg | 35 / 80 lb 15.9 / 36.3 kg | 55 / 109 lb 25 / 49.4 kg | 75 / 137 lb 34.1 / 62.1 kg |
| 110 lb 49.9 kg | 17 / 55 lb 7.5 / 24.9 kg | 39 / 85 lb 17.5 / 38.6 kg | 61 / 116 lb 27.4 / 52.6 kg | 83 / 146 lb 37.4 / 66.2 kg |
| 120 lb 54.4 kg | 18 / 59 lb 8.2 / 26.8 kg | 42 / 90 lb 19 / 40.8 kg | 66 / 123 lb 29.9 / 55.8 kg | 90 / 155 lb 40.8 / 70.3 kg |
| 130 lb 59 kg | 20 / 62 lb 8.9 / 28.1 kg | 46 / 95 lb 20.7 / 43.1 kg | 72 / 130 lb 32.5 / 59 kg | 98 / 164 lb 44.3 / 74.4 kg |
| 140 lb 63.5 kg | 21 / 65 lb 9.5 / 29.5 kg | 49 / 100 lb 22.2 / 45.4 kg | 77 / 137 lb 34.9 / 62.1 kg | 105 / 172 lb 47.6 / 78 kg |
| 150 lb 68 kg | 22 / 68 lb 10.2 / 30.8 kg | 52 / 105 lb 23.8 / 47.6 kg | 82 / 143 lb 37.4 / 64.9 kg | 112 / 180 lb 51 / 81.6 kg |
| 160 lb 72.6 kg | 24 / 71 lb 10.9 / 32.2 kg | 56 / 110 lb 25.4 / 49.9 kg | 88 / 149 lb 39.9 / 67.6 kg | 120 / 188 lb 54.5 / 85.3 kg |
| 170 lb 77.1 kg | 25 / 74 lb 11.6 / 33.6 kg | 59 / 114 lb 27 / 51.7 kg | 93 / 155 lb 42.4 / 70.3 kg | 127 / 196 lb 57.8 / 88.9 kg |
| 180 lb 81.6 kg | 27 / 77 lb 12.2 / 34.9 kg | 63 / 119 lb 28.6 / 54 kg | 99 / 161 lb 44.9 / 73 kg | 135 / 203 lb 61.2 / 92.1 kg |
| 190 lb 86.2 kg | 29 / 80 lb 12.9 / 36.3 kg | 67 / 123 lb 30.2 / 55.8 kg | 105 / 167 lb 47.4 / 75.7 kg | 143 / 211 lb 64.7 / 95.7 kg |
| 200 lb 90.7 kg | 30 / 82 lb 13.6 / 37.2 kg | 70 / 127 lb 31.7 / 57.6 kg | 110 / 173 lb 49.9 / 78.5 kg | 150 / 218 lb 68 / 98.9 kg |
| 210 lb 95.3 kg | 32 / 85 lb 14.3 / 38.6 kg | 74 / 131 lb 33.4 / 59.4 kg | 116 / 179 lb 52.4 / 81.2 kg | 158 / 225 lb 71.5 / 102.1 kg |
| 220 lb 99.8 kg | 33 / 88 lb 15 / 39.9 kg | 77 / 136 lb 34.9 / 61.7 kg | 121 / 185 lb 54.9 / 83.9 kg | 165 / 232 lb 74.9 / 105.2 kg |
| 230 lb 104.3 kg | 34 / 90 lb 15.6 / 40.8 kg | 80 / 140 lb 36.5 / 63.5 kg | 126 / 190 lb 57.4 / 86.2 kg | 172 / 239 lb 78.2 / 108.4 kg |
| 240 lb 108.9 kg | 36 / 93 lb 16.3 / 42.2 kg | 84 / 144 lb 38.1 / 65.3 kg | 132 / 196 lb 59.9 / 88.9 kg | 180 / 246 lb 81.7 / 111.6 kg |
How Your Weighted Chin-Up 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 weighted chin-up strength level
The individual Weighted Chin-Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact canonical threshold export; bodyweight is not added to the entered load.
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 weighted chin-up | Use the canonical added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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 Weighted Chin-Up 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 weighted chin-up 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.
40.9 → 39 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the weighted chin-up standard. A plus sign means the lat pulldown standard is higher. A minus sign means the weighted chin-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +54 lb +24.5 kg | +66 lb +30 kg | +78 lb +35.4 kg | +90 lb +40.9 kg |
| 130 lb 59 kg | +56 lb +25.6 kg | +68 lb +30.8 kg | +79 lb +36 kg | +91 lb +41.2 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +70 lb +31.7 kg | +81 lb +36.8 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +60 lb +27 kg | +71 lb +32.2 kg | +83 lb +37.5 kg | +93 lb +42.2 kg |
| 160 lb 72.6 kg | +62 lb +28.1 kg | +72 lb +32.6 kg | +83 lb +37.6 kg | +94 lb +42.6 kg |
| 170 lb 77.1 kg | +64 lb +28.8 kg | +74 lb +33.5 kg | +85 lb +38.4 kg | +95 lb +43.1 kg |
| 180 lb 81.6 kg | +65 lb +29.5 kg | +75 lb +34 kg | +85 lb +38.6 kg | +95 lb +43.1 kg |
| 190 lb 86.2 kg | +66 lb +30.1 kg | +76 lb +34.5 kg | +85 lb +38.7 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +68 lb +30.8 kg | +77 lb +34.9 kg | +86 lb +39 kg | +95 lb +43.1 kg |
| 210 lb 95.3 kg | +69 lb +31.5 kg | +78 lb +35.3 kg | +86 lb +39.2 kg | +95 lb +43 kg |
| 220 lb 99.8 kg | +71 lb +32.2 kg | +79 lb +35.8 kg | +86 lb +39 kg | +94 lb +42.6 kg |
| 230 lb 104.3 kg | +72 lb +32.4 kg | +79 lb +35.8 kg | +87 lb +39.3 kg | +94 lb +42.7 kg |
| 240 lb 108.9 kg | +73 lb +33.1 kg | +80 lb +36.2 kg | +86 lb +39 kg | +93 lb +42.1 kg |
| 250 lb 113.4 kg | +74 lb +33.7 kg | +80 lb +36.3 kg | +86 lb +39.2 kg | +92 lb +41.7 kg |
| 260 lb 117.9 kg | +76 lb +34.5 kg | +81 lb +36.7 kg | +86 lb +39.1 kg | +91 lb +41.3 kg |
| 270 lb 122.5 kg | +76 lb +34.7 kg | +81 lb +36.7 kg | +85 lb +38.7 kg | +90 lb +40.8 kg |
| 280 lb 127 kg | +78 lb +35.3 kg | +81 lb +36.7 kg | +85 lb +38.5 kg | +89 lb +40.4 kg |
| 290 lb 131.5 kg | +79 lb +35.6 kg | +82 lb +37.2 kg | +85 lb +38.4 kg | +88 lb +40 kg |
| 300 lb 136.1 kg | +80 lb +36.3 kg | +82 lb +37.1 kg | +84 lb +38.1 kg | +86 lb +39 kg |
How Women’s Weighted Chin-Up 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.
28 → 29.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the weighted chin-up standard. A plus sign means the lat pulldown standard is higher. A minus sign means the weighted chin-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +54 lb +24.4 kg | +62 lb +28 kg |
| 110 lb 49.9 kg | +38 lb +17.4 kg | +46 lb +21.1 kg | +55 lb +25.2 kg | +63 lb +28.8 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +48 lb +21.8 kg | +57 lb +25.9 kg | +65 lb +29.5 kg |
| 130 lb 59 kg | +42 lb +19.2 kg | +49 lb +22.4 kg | +58 lb +26.5 kg | +66 lb +30.1 kg |
| 140 lb 63.5 kg | +44 lb +20 kg | +51 lb +23.2 kg | +60 lb +27.2 kg | +67 lb +30.4 kg |
| 150 lb 68 kg | +46 lb +20.6 kg | +53 lb +23.8 kg | +61 lb +27.5 kg | +68 lb +30.6 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +61 lb +27.7 kg | +68 lb +30.8 kg |
| 170 lb 77.1 kg | +49 lb +22 kg | +55 lb +24.7 kg | +62 lb +27.9 kg | +69 lb +31.1 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +56 lb +25.4 kg | +62 lb +28.1 kg | +68 lb +30.9 kg |
| 190 lb 86.2 kg | +51 lb +23.4 kg | +56 lb +25.6 kg | +62 lb +28.3 kg | +68 lb +31 kg |
| 200 lb 90.7 kg | +52 lb +23.6 kg | +57 lb +25.9 kg | +63 lb +28.6 kg | +68 lb +30.9 kg |
| 210 lb 95.3 kg | +53 lb +24.3 kg | +57 lb +26 kg | +63 lb +28.8 kg | +67 lb +30.6 kg |
| 220 lb 99.8 kg | +55 lb +24.9 kg | +59 lb +26.8 kg | +64 lb +29 kg | +67 lb +30.3 kg |
| 230 lb 104.3 kg | +56 lb +25.2 kg | +60 lb +27 kg | +64 lb +28.8 kg | +67 lb +30.2 kg |
| 240 lb 108.9 kg | +57 lb +25.9 kg | +60 lb +27.2 kg | +64 lb +29 kg | +66 lb +29.9 kg |
Weighted Chin-Up and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict weighted chin-up test and a strict seated lat pulldown. Use strict canonical Weighted Chin-Up and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Weighted Chin-Up setup and load convention
Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. Supinated (underhand) grip on a straight bar or fixed pull-up bar. Start from a dead hang or controlled full extension at the bottom. Chin must clearly pass above the bar at the top of each rep. Full elbow extension at bottom and controlled lockout at top required. No kipping, swinging, or lower-body assistance. Consistent range of motion and technique assumed across tests. Total system load = bodyweight + external load. Raw execution only. No band-assisted or machine-assisted chin-ups. No partial range of motion reps. No kipping or momentum-based 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 Weighted Chin-Up result and one recent Lat Pulldown result
Use each exercise’s canonical input: Added external weight only for Weighted Chin-Up and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Weighted Chin-Up — View the individual Weighted Chin-Up standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Australian Pull Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.