Lat Pulldown vs Barbell Seal Row Strength Standards
Compare your lat pulldown and barbell seal row 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: Selected lat-pulldown stack weight for Lat Pulldown and External load for Barbell Seal Row. Use a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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.
Lat Pulldown vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lat pulldown and barbell seal 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 lat pulldown and barbell seal 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 Lat Pulldown / Barbell Seal 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 Lat Pulldown vs Barbell Seal Row Standards
How to read the table: The first number is Lat Pulldown; the second is Barbell Seal 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 | 84 / 70 lb 38.1 / 31.8 kg | 126 / 101 lb 57.2 / 45.8 kg | 168 / 137 lb 76.2 / 62.1 kg | 210 / 174 lb 95.3 / 78.9 kg |
| 130 lb 59 kg | 89 / 74 lb 40.4 / 33.6 kg | 133 / 106 lb 60.3 / 48.1 kg | 177 / 144 lb 80.3 / 65.3 kg | 221 / 183 lb 100.2 / 83 kg |
| 140 lb 63.5 kg | 93 / 78 lb 42.2 / 35.4 kg | 140 / 112 lb 63.5 / 50.8 kg | 186 / 152 lb 84.4 / 68.9 kg | 233 / 193 lb 105.7 / 87.5 kg |
| 150 lb 68 kg | 97 / 81 lb 44 / 36.7 kg | 146 / 117 lb 66.2 / 53.1 kg | 195 / 159 lb 88.5 / 72.1 kg | 243 / 202 lb 110.2 / 91.6 kg |
| 160 lb 72.6 kg | 102 / 85 lb 46.3 / 38.6 kg | 152 / 122 lb 68.9 / 55.3 kg | 203 / 166 lb 92.1 / 75.3 kg | 254 / 210 lb 115.2 / 95.3 kg |
| 170 lb 77.1 kg | 106 / 88 lb 48.1 / 39.9 kg | 159 / 127 lb 72.1 / 57.6 kg | 212 / 173 lb 96.2 / 78.5 kg | 265 / 219 lb 120.2 / 99.3 kg |
| 180 lb 81.6 kg | 110 / 92 lb 49.9 / 41.7 kg | 165 / 132 lb 74.8 / 59.9 kg | 220 / 179 lb 99.8 / 81.2 kg | 275 / 228 lb 124.7 / 103.4 kg |
| 190 lb 86.2 kg | 114 / 95 lb 51.7 / 43.1 kg | 171 / 137 lb 77.6 / 62.1 kg | 228 / 186 lb 103.4 / 84.4 kg | 285 / 236 lb 129.3 / 107 kg |
| 200 lb 90.7 kg | 118 / 98 lb 53.5 / 44.5 kg | 177 / 142 lb 80.3 / 64.4 kg | 236 / 192 lb 107 / 87.1 kg | 295 / 244 lb 133.8 / 110.7 kg |
| 210 lb 95.3 kg | 122 / 102 lb 55.3 / 46.3 kg | 183 / 146 lb 83 / 66.2 kg | 244 / 199 lb 110.7 / 90.3 kg | 305 / 252 lb 138.3 / 114.3 kg |
| 220 lb 99.8 kg | 126 / 105 lb 57.2 / 47.6 kg | 189 / 151 lb 85.7 / 68.5 kg | 251 / 205 lb 113.9 / 93 kg | 314 / 260 lb 142.4 / 117.9 kg |
| 230 lb 104.3 kg | 129 / 108 lb 58.5 / 49 kg | 194 / 156 lb 88 / 70.8 kg | 259 / 211 lb 117.5 / 95.7 kg | 324 / 268 lb 147 / 121.6 kg |
| 240 lb 108.9 kg | 133 / 111 lb 60.3 / 50.3 kg | 200 / 160 lb 90.7 / 72.6 kg | 266 / 217 lb 120.7 / 98.4 kg | 333 / 276 lb 151 / 125.2 kg |
| 250 lb 113.4 kg | 137 / 114 lb 62.1 / 51.7 kg | 205 / 165 lb 93 / 74.8 kg | 274 / 223 lb 124.3 / 101.2 kg | 342 / 283 lb 155.1 / 128.4 kg |
| 260 lb 117.9 kg | 141 / 117 lb 64 / 53.1 kg | 211 / 169 lb 95.7 / 76.7 kg | 281 / 229 lb 127.5 / 103.9 kg | 351 / 291 lb 159.2 / 132 kg |
| 270 lb 122.5 kg | 144 / 120 lb 65.3 / 54.4 kg | 216 / 173 lb 98 / 78.5 kg | 288 / 235 lb 130.6 / 106.6 kg | 360 / 298 lb 163.3 / 135.2 kg |
| 280 lb 127 kg | 148 / 123 lb 67.1 / 55.8 kg | 221 / 177 lb 100.2 / 80.3 kg | 295 / 241 lb 133.8 / 109.3 kg | 369 / 306 lb 167.4 / 138.8 kg |
| 290 lb 131.5 kg | 151 / 126 lb 68.5 / 57.2 kg | 227 / 182 lb 103 / 82.6 kg | 302 / 247 lb 137 / 112 kg | 378 / 313 lb 171.5 / 142 kg |
| 300 lb 136.1 kg | 155 / 129 lb 70.3 / 58.5 kg | 232 / 186 lb 105.2 / 84.4 kg | 309 / 252 lb 140.2 / 114.3 kg | 386 / 320 lb 175.1 / 145.1 kg |
Women’s Lat Pulldown vs Barbell Seal Row Standards
How to read the table: The first number is Lat Pulldown; the second is Barbell Seal 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 | 52 / 37 lb 23.6 / 16.8 kg | 80 / 55 lb 36.3 / 24.9 kg | 109 / 78 lb 49.4 / 35.4 kg | 137 / 101 lb 62.1 / 45.8 kg |
| 110 lb 49.9 kg | 55 / 39 lb 24.9 / 17.7 kg | 85 / 59 lb 38.6 / 26.8 kg | 116 / 83 lb 52.6 / 37.6 kg | 146 / 107 lb 66.2 / 48.5 kg |
| 120 lb 54.4 kg | 59 / 41 lb 26.8 / 18.6 kg | 90 / 62 lb 40.8 / 28.1 kg | 123 / 88 lb 55.8 / 39.9 kg | 155 / 114 lb 70.3 / 51.7 kg |
| 130 lb 59 kg | 62 / 44 lb 28.1 / 20 kg | 95 / 65 lb 43.1 / 29.5 kg | 130 / 93 lb 59 / 42.2 kg | 164 / 120 lb 74.4 / 54.4 kg |
| 140 lb 63.5 kg | 65 / 46 lb 29.5 / 20.9 kg | 100 / 69 lb 45.4 / 31.3 kg | 137 / 97 lb 62.1 / 44 kg | 172 / 126 lb 78 / 57.2 kg |
| 150 lb 68 kg | 68 / 48 lb 30.8 / 21.8 kg | 105 / 72 lb 47.6 / 32.7 kg | 143 / 102 lb 64.9 / 46.3 kg | 180 / 132 lb 81.6 / 59.9 kg |
| 160 lb 72.6 kg | 71 / 50 lb 32.2 / 22.7 kg | 110 / 75 lb 49.9 / 34 kg | 149 / 106 lb 67.6 / 48.1 kg | 188 / 138 lb 85.3 / 62.6 kg |
| 170 lb 77.1 kg | 74 / 52 lb 33.6 / 23.6 kg | 114 / 78 lb 51.7 / 35.4 kg | 155 / 111 lb 70.3 / 50.3 kg | 196 / 143 lb 88.9 / 64.9 kg |
| 180 lb 81.6 kg | 77 / 54 lb 34.9 / 24.5 kg | 119 / 81 lb 54 / 36.7 kg | 161 / 115 lb 73 / 52.2 kg | 203 / 149 lb 92.1 / 67.6 kg |
| 190 lb 86.2 kg | 80 / 56 lb 36.3 / 25.4 kg | 123 / 84 lb 55.8 / 38.1 kg | 167 / 119 lb 75.7 / 54 kg | 211 / 155 lb 95.7 / 70.3 kg |
| 200 lb 90.7 kg | 82 / 58 lb 37.2 / 26.3 kg | 127 / 87 lb 57.6 / 39.5 kg | 173 / 124 lb 78.5 / 56.2 kg | 218 / 160 lb 98.9 / 72.6 kg |
| 210 lb 95.3 kg | 85 / 60 lb 38.6 / 27.2 kg | 131 / 90 lb 59.4 / 40.8 kg | 179 / 128 lb 81.2 / 58.1 kg | 225 / 165 lb 102.1 / 74.8 kg |
| 220 lb 99.8 kg | 88 / 62 lb 39.9 / 28.1 kg | 136 / 93 lb 61.7 / 42.2 kg | 185 / 132 lb 83.9 / 59.9 kg | 232 / 170 lb 105.2 / 77.1 kg |
| 230 lb 104.3 kg | 90 / 64 lb 40.8 / 29 kg | 140 / 96 lb 63.5 / 43.5 kg | 190 / 136 lb 86.2 / 61.7 kg | 239 / 176 lb 108.4 / 79.8 kg |
| 240 lb 108.9 kg | 93 / 66 lb 42.2 / 29.9 kg | 144 / 98 lb 65.3 / 44.5 kg | 196 / 140 lb 88.9 / 63.5 kg | 246 / 181 lb 111.6 / 82.1 kg |
How Your Lat Pulldown vs Barbell Seal 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 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.
3. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 lift more 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 lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell seal row | Adjust barbell seal 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 Lat Pulldown and Barbell Seal 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 barbell seal row standard is higher; below zero means the 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.
16.4 → 30 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the lat pulldown standard. A plus sign means the barbell seal row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −25 lb −11.4 kg | −31 lb −14.1 kg | −36 lb −16.4 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −27 lb −12.2 kg | −33 lb −15 kg | −38 lb −17.2 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −28 lb −12.7 kg | −34 lb −15.5 kg | −40 lb −18.2 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −29 lb −13.1 kg | −36 lb −16.4 kg | −41 lb −18.6 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −44 lb −19.9 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −46 lb −20.9 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −34 lb −15.5 kg | −42 lb −19 kg | −49 lb −22.3 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −51 lb −23.1 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −53 lb −24 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −38 lb −17.2 kg | −46 lb −20.9 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −38 lb −17.2 kg | −48 lb −21.8 kg | −56 lb −25.4 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −40 lb −18.1 kg | −49 lb −22.3 kg | −57 lb −25.8 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −40 lb −18.2 kg | −51 lb −23.1 kg | −59 lb −26.7 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −42 lb −19 kg | −52 lb −23.6 kg | −60 lb −27.2 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −43 lb −19.5 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −44 lb −19.9 kg | −54 lb −24.5 kg | −63 lb −28.6 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −45 lb −20.4 kg | −55 lb −25 kg | −65 lb −29.5 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −46 lb −20.8 kg | −57 lb −25.9 kg | −66 lb −30 kg |
How Women’s Lat Pulldown and Barbell Seal 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.
16.3 → 29.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the lat pulldown standard. A plus sign means the barbell seal row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −15 lb −6.8 kg | −25 lb −11.4 kg | −31 lb −14 kg | −36 lb −16.3 kg |
| 110 lb 49.9 kg | −16 lb −7.2 kg | −26 lb −11.8 kg | −33 lb −15 kg | −39 lb −17.7 kg |
| 120 lb 54.4 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
| 130 lb 59 kg | −18 lb −8.1 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −40 lb −18.1 kg | −46 lb −20.8 kg |
| 150 lb 68 kg | −20 lb −9 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −48 lb −21.7 kg |
| 160 lb 72.6 kg | −21 lb −9.5 kg | −35 lb −15.9 kg | −43 lb −19.5 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −22 lb −10 kg | −36 lb −16.3 kg | −44 lb −20 kg | −53 lb −24 kg |
| 180 lb 81.6 kg | −23 lb −10.4 kg | −38 lb −17.3 kg | −46 lb −20.8 kg | −54 lb −24.5 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −48 lb −21.7 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −24 lb −10.9 kg | −40 lb −18.1 kg | −49 lb −22.3 kg | −58 lb −26.3 kg |
| 210 lb 95.3 kg | −25 lb −11.4 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −60 lb −27.3 kg |
| 220 lb 99.8 kg | −26 lb −11.8 kg | −43 lb −19.5 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −26 lb −11.8 kg | −44 lb −20 kg | −54 lb −24.5 kg | −63 lb −28.6 kg |
| 240 lb 108.9 kg | −27 lb −12.3 kg | −46 lb −20.8 kg | −56 lb −25.4 kg | −65 lb −29.5 kg |
Lat Pulldown and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict seated lat pulldown and a strict barbell seal row. Use strict canonical Lat Pulldown and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Lat Pulldown result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Selected lat-pulldown stack weight for Lat Pulldown and External load for Barbell Seal Row.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.