Chest Supported Dumbbell Row vs Lat Pulldown Strength Standards
Compare your chest-supported dumbbell row 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range 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.
Chest Supported Dumbbell Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell 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 chest-supported dumbbell 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 Chest Supported Dumbbell 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 Chest Supported Dumbbell Row vs Lat Pulldown Standards
How to read the table: The first number is Chest Supported Dumbbell 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 | 67 / 84 lb 30.4 / 38.1 kg | 95 / 126 lb 43.1 / 57.2 kg | 129 / 168 lb 58.5 / 76.2 kg | 162 / 210 lb 73.5 / 95.3 kg |
| 130 lb 59 kg | 71 / 89 lb 32.2 / 40.4 kg | 100 / 133 lb 45.4 / 60.3 kg | 136 / 177 lb 61.7 / 80.3 kg | 171 / 221 lb 77.6 / 100.2 kg |
| 140 lb 63.5 kg | 74 / 93 lb 33.6 / 42.2 kg | 105 / 140 lb 47.6 / 63.5 kg | 143 / 186 lb 64.9 / 84.4 kg | 179 / 233 lb 81.2 / 105.7 kg |
| 150 lb 68 kg | 78 / 97 lb 35.4 / 44 kg | 110 / 146 lb 49.9 / 66.2 kg | 149 / 195 lb 67.6 / 88.5 kg | 188 / 243 lb 85.3 / 110.2 kg |
| 160 lb 72.6 kg | 81 / 102 lb 36.7 / 46.3 kg | 115 / 152 lb 52.2 / 68.9 kg | 156 / 203 lb 70.8 / 92.1 kg | 196 / 254 lb 88.9 / 115.2 kg |
| 170 lb 77.1 kg | 84 / 106 lb 38.1 / 48.1 kg | 120 / 159 lb 54.4 / 72.1 kg | 162 / 212 lb 73.5 / 96.2 kg | 204 / 265 lb 92.5 / 120.2 kg |
| 180 lb 81.6 kg | 88 / 110 lb 39.9 / 49.9 kg | 124 / 165 lb 56.2 / 74.8 kg | 169 / 220 lb 76.7 / 99.8 kg | 212 / 275 lb 96.2 / 124.7 kg |
| 190 lb 86.2 kg | 91 / 114 lb 41.3 / 51.7 kg | 129 / 171 lb 58.5 / 77.6 kg | 175 / 228 lb 79.4 / 103.4 kg | 220 / 285 lb 99.8 / 129.3 kg |
| 200 lb 90.7 kg | 94 / 118 lb 42.6 / 53.5 kg | 133 / 177 lb 60.3 / 80.3 kg | 181 / 236 lb 82.1 / 107 kg | 228 / 295 lb 103.4 / 133.8 kg |
| 210 lb 95.3 kg | 97 / 122 lb 44 / 55.3 kg | 138 / 183 lb 62.6 / 83 kg | 187 / 244 lb 84.8 / 110.7 kg | 235 / 305 lb 106.6 / 138.3 kg |
| 220 lb 99.8 kg | 100 / 126 lb 45.4 / 57.2 kg | 142 / 189 lb 64.4 / 85.7 kg | 193 / 251 lb 87.5 / 113.9 kg | 243 / 314 lb 110.2 / 142.4 kg |
| 230 lb 104.3 kg | 103 / 129 lb 46.7 / 58.5 kg | 147 / 194 lb 66.7 / 88 kg | 199 / 259 lb 90.3 / 117.5 kg | 250 / 324 lb 113.4 / 147 kg |
| 240 lb 108.9 kg | 106 / 133 lb 48.1 / 60.3 kg | 151 / 200 lb 68.5 / 90.7 kg | 204 / 266 lb 92.5 / 120.7 kg | 257 / 333 lb 116.6 / 151 kg |
| 250 lb 113.4 kg | 109 / 137 lb 49.4 / 62.1 kg | 155 / 205 lb 70.3 / 93 kg | 210 / 274 lb 95.3 / 124.3 kg | 264 / 342 lb 119.7 / 155.1 kg |
| 260 lb 117.9 kg | 112 / 141 lb 50.8 / 64 kg | 159 / 211 lb 72.1 / 95.7 kg | 216 / 281 lb 98 / 127.5 kg | 271 / 351 lb 122.9 / 159.2 kg |
| 270 lb 122.5 kg | 115 / 144 lb 52.2 / 65.3 kg | 163 / 216 lb 73.9 / 98 kg | 221 / 288 lb 100.2 / 130.6 kg | 278 / 360 lb 126.1 / 163.3 kg |
| 280 lb 127 kg | 118 / 148 lb 53.5 / 67.1 kg | 167 / 221 lb 75.7 / 100.2 kg | 227 / 295 lb 103 / 133.8 kg | 285 / 369 lb 129.3 / 167.4 kg |
| 290 lb 131.5 kg | 121 / 151 lb 54.9 / 68.5 kg | 171 / 227 lb 77.6 / 103 kg | 232 / 302 lb 105.2 / 137 kg | 292 / 378 lb 132.4 / 171.5 kg |
| 300 lb 136.1 kg | 123 / 155 lb 55.8 / 70.3 kg | 175 / 232 lb 79.4 / 105.2 kg | 237 / 309 lb 107.5 / 140.2 kg | 298 / 386 lb 135.2 / 175.1 kg |
Women’s Chest Supported Dumbbell Row vs Lat Pulldown Standards
How to read the table: The first number is Chest Supported Dumbbell 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 | 41 / 52 lb 18.6 / 23.6 kg | 61 / 80 lb 27.7 / 36.3 kg | 82 / 109 lb 37.2 / 49.4 kg | 103 / 137 lb 46.7 / 62.1 kg |
| 110 lb 49.9 kg | 44 / 55 lb 20 / 24.9 kg | 65 / 85 lb 29.5 / 38.6 kg | 87 / 116 lb 39.5 / 52.6 kg | 110 / 146 lb 49.9 / 66.2 kg |
| 120 lb 54.4 kg | 47 / 59 lb 21.3 / 26.8 kg | 69 / 90 lb 31.3 / 40.8 kg | 92 / 123 lb 41.7 / 55.8 kg | 116 / 155 lb 52.6 / 70.3 kg |
| 130 lb 59 kg | 49 / 62 lb 22.2 / 28.1 kg | 73 / 95 lb 33.1 / 43.1 kg | 97 / 130 lb 44 / 59 kg | 123 / 164 lb 55.8 / 74.4 kg |
| 140 lb 63.5 kg | 52 / 65 lb 23.6 / 29.5 kg | 76 / 100 lb 34.5 / 45.4 kg | 102 / 137 lb 46.3 / 62.1 kg | 129 / 172 lb 58.5 / 78 kg |
| 150 lb 68 kg | 54 / 68 lb 24.5 / 30.8 kg | 80 / 105 lb 36.3 / 47.6 kg | 107 / 143 lb 48.5 / 64.9 kg | 135 / 180 lb 61.2 / 81.6 kg |
| 160 lb 72.6 kg | 56 / 71 lb 25.4 / 32.2 kg | 84 / 110 lb 38.1 / 49.9 kg | 112 / 149 lb 50.8 / 67.6 kg | 141 / 188 lb 64 / 85.3 kg |
| 170 lb 77.1 kg | 59 / 74 lb 26.8 / 33.6 kg | 87 / 114 lb 39.5 / 51.7 kg | 116 / 155 lb 52.6 / 70.3 kg | 147 / 196 lb 66.7 / 88.9 kg |
| 180 lb 81.6 kg | 61 / 77 lb 27.7 / 34.9 kg | 90 / 119 lb 40.8 / 54 kg | 121 / 161 lb 54.9 / 73 kg | 152 / 203 lb 68.9 / 92.1 kg |
| 190 lb 86.2 kg | 63 / 80 lb 28.6 / 36.3 kg | 94 / 123 lb 42.6 / 55.8 kg | 125 / 167 lb 56.7 / 75.7 kg | 158 / 211 lb 71.7 / 95.7 kg |
| 200 lb 90.7 kg | 65 / 82 lb 29.5 / 37.2 kg | 97 / 127 lb 44 / 57.6 kg | 130 / 173 lb 59 / 78.5 kg | 164 / 218 lb 74.4 / 98.9 kg |
| 210 lb 95.3 kg | 68 / 85 lb 30.8 / 38.6 kg | 100 / 131 lb 45.4 / 59.4 kg | 134 / 179 lb 60.8 / 81.2 kg | 169 / 225 lb 76.7 / 102.1 kg |
| 220 lb 99.8 kg | 70 / 88 lb 31.8 / 39.9 kg | 103 / 136 lb 46.7 / 61.7 kg | 138 / 185 lb 62.6 / 83.9 kg | 174 / 232 lb 78.9 / 105.2 kg |
| 230 lb 104.3 kg | 72 / 90 lb 32.7 / 40.8 kg | 106 / 140 lb 48.1 / 63.5 kg | 142 / 190 lb 64.4 / 86.2 kg | 180 / 239 lb 81.6 / 108.4 kg |
| 240 lb 108.9 kg | 74 / 93 lb 33.6 / 42.2 kg | 109 / 144 lb 49.4 / 65.3 kg | 146 / 196 lb 66.2 / 88.9 kg | 185 / 246 lb 83.9 / 111.6 kg |
How Your Chest Supported Dumbbell 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 chest-supported dumbbell row strength level
The standards use the sex-specific strength levels from the individual Chest Supported Dumbbell 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 row more combined dumbbell load 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 chest-supported dumbbell row | Adjust combined-pair chest-supported dumbbell row targets to exact bodyweight with the two-thirds rule and show targets per dumbbell. |
| 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 Chest Supported Dumbbell 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 chest-supported dumbbell 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.
21.8 → 39.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the chest-supported dumbbell row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +48 lb +21.8 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +33 lb +14.9 kg | +41 lb +18.6 kg | +50 lb +22.6 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +54 lb +24.5 kg |
| 150 lb 68 kg | +19 lb +8.6 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +55 lb +24.9 kg |
| 160 lb 72.6 kg | +21 lb +9.6 kg | +37 lb +16.7 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +61 lb +27.7 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +63 lb +28.5 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +42 lb +19.1 kg | +53 lb +24 kg | +65 lb +29.5 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +44 lb +20 kg | +55 lb +24.9 kg | +67 lb +30.4 kg |
| 210 lb 95.3 kg | +25 lb +11.3 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +70 lb +31.7 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +47 lb +21.3 kg | +58 lb +26.4 kg | +71 lb +32.2 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +74 lb +33.6 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +49 lb +22.2 kg | +62 lb +28.2 kg | +76 lb +34.4 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +50 lb +22.7 kg | +64 lb +29 kg | +78 lb +35.4 kg |
| 260 lb 117.9 kg | +29 lb +13.2 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +80 lb +36.3 kg |
| 270 lb 122.5 kg | +29 lb +13.1 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +82 lb +37.2 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +84 lb +38.1 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +86 lb +39.1 kg |
| 300 lb 136.1 kg | +32 lb +14.5 kg | +57 lb +25.8 kg | +72 lb +32.7 kg | +88 lb +39.9 kg |
How Women’s Chest Supported Dumbbell 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.
15.4 → 27.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the chest-supported dumbbell row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +34 lb +15.4 kg |
| 110 lb 49.9 kg | +11 lb +4.9 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +36 lb +16.3 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +21 lb +9.5 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +22 lb +10 kg | +33 lb +15 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +24 lb +10.9 kg | +35 lb +15.8 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +25 lb +11.3 kg | +36 lb +16.4 kg | +45 lb +20.4 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +47 lb +21.3 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +27 lb +12.2 kg | +39 lb +17.7 kg | +49 lb +22.2 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +29 lb +13.2 kg | +40 lb +18.1 kg | +51 lb +23.2 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +29 lb +13.2 kg | +42 lb +19 kg | +53 lb +24 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +30 lb +13.6 kg | +43 lb +19.5 kg | +54 lb +24.5 kg |
| 210 lb 95.3 kg | +17 lb +7.8 kg | +31 lb +14 kg | +45 lb +20.4 kg | +56 lb +25.4 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +33 lb +15 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +34 lb +15.4 kg | +48 lb +21.8 kg | +59 lb +26.8 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +35 lb +15.9 kg | +50 lb +22.7 kg | +61 lb +27.7 kg |
Chest Supported Dumbbell Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a strict seated lat pulldown. Use strict canonical Chest Supported Dumbbell Row and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell’s weight and keep the torso supported
Use matched dumbbells and enter the weight of one; the score uses their combined load. Keep the chest and torso supported, move both dumbbells together from near-full arm extension to a repeatable row finish, and lower under control. Do not count torso lift, hip drive, leg kick, pad bounce, twisting, alternating reps, straps, partial range, shrug-only reps, or curl-dominant 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 Chest Supported Dumbbell Row result and one recent Lat Pulldown result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bent-Over Row — 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.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.