Reverse Grip Lat Pulldown vs Wide Grip Lat Pulldown Strength Standards
Compare your reverse grip lat pulldown and wide 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load and a strict, repeatable wide grip lat pulldown 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.
Reverse Grip Lat Pulldown vs Wide Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse grip lat pulldown and wide 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 reverse grip lat pulldown and wide 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 Reverse Grip Lat Pulldown / Wide 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 Reverse Grip Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Reverse Grip Lat Pulldown; the second is Wide 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 | 87 / 64 lb 39.5 / 29 kg | 129 / 95 lb 58.5 / 43.1 kg | 171 / 129 lb 77.6 / 58.5 kg | 216 / 165 lb 98 / 74.8 kg |
| 130 lb 59 kg | 92 / 68 lb 41.7 / 30.8 kg | 136 / 100 lb 61.7 / 45.4 kg | 180 / 136 lb 81.6 / 61.7 kg | 228 / 174 lb 103.4 / 78.9 kg |
| 140 lb 63.5 kg | 96 / 71 lb 43.5 / 32.2 kg | 143 / 105 lb 64.9 / 47.6 kg | 189 / 143 lb 85.7 / 64.9 kg | 239 / 183 lb 108.4 / 83 kg |
| 150 lb 68 kg | 101 / 74 lb 45.8 / 33.6 kg | 149 / 110 lb 67.6 / 49.9 kg | 198 / 149 lb 89.8 / 67.6 kg | 250 / 191 lb 113.4 / 86.6 kg |
| 160 lb 72.6 kg | 105 / 78 lb 47.6 / 35.4 kg | 156 / 115 lb 70.8 / 52.2 kg | 207 / 156 lb 93.9 / 70.8 kg | 261 / 200 lb 118.4 / 90.7 kg |
| 170 lb 77.1 kg | 110 / 81 lb 49.9 / 36.7 kg | 162 / 120 lb 73.5 / 54.4 kg | 215 / 162 lb 97.5 / 73.5 kg | 272 / 208 lb 123.4 / 94.3 kg |
| 180 lb 81.6 kg | 114 / 84 lb 51.7 / 38.1 kg | 169 / 124 lb 76.7 / 56.2 kg | 224 / 169 lb 101.6 / 76.7 kg | 283 / 216 lb 128.4 / 98 kg |
| 190 lb 86.2 kg | 118 / 87 lb 53.5 / 39.5 kg | 175 / 129 lb 79.4 / 58.5 kg | 232 / 175 lb 105.2 / 79.4 kg | 293 / 224 lb 132.9 / 101.6 kg |
| 200 lb 90.7 kg | 122 / 90 lb 55.3 / 40.8 kg | 181 / 133 lb 82.1 / 60.3 kg | 240 / 181 lb 108.9 / 82.1 kg | 303 / 232 lb 137.4 / 105.2 kg |
| 210 lb 95.3 kg | 126 / 93 lb 57.2 / 42.2 kg | 187 / 138 lb 84.8 / 62.6 kg | 248 / 187 lb 112.5 / 84.8 kg | 313 / 239 lb 142 / 108.4 kg |
| 220 lb 99.8 kg | 130 / 96 lb 59 / 43.5 kg | 193 / 142 lb 87.5 / 64.4 kg | 256 / 193 lb 116.1 / 87.5 kg | 323 / 247 lb 146.5 / 112 kg |
| 230 lb 104.3 kg | 134 / 99 lb 60.8 / 44.9 kg | 199 / 147 lb 90.3 / 66.7 kg | 264 / 199 lb 119.7 / 90.3 kg | 333 / 254 lb 151 / 115.2 kg |
| 240 lb 108.9 kg | 138 / 102 lb 62.6 / 46.3 kg | 204 / 151 lb 92.5 / 68.5 kg | 271 / 204 lb 122.9 / 92.5 kg | 342 / 262 lb 155.1 / 118.8 kg |
| 250 lb 113.4 kg | 142 / 104 lb 64.4 / 47.2 kg | 210 / 155 lb 95.3 / 70.3 kg | 279 / 210 lb 126.6 / 95.3 kg | 352 / 269 lb 159.7 / 122 kg |
| 260 lb 117.9 kg | 145 / 107 lb 65.8 / 48.5 kg | 216 / 159 lb 98 / 72.1 kg | 286 / 216 lb 129.7 / 98 kg | 361 / 276 lb 163.7 / 125.2 kg |
| 270 lb 122.5 kg | 149 / 110 lb 67.6 / 49.9 kg | 221 / 163 lb 100.2 / 73.9 kg | 293 / 221 lb 132.9 / 100.2 kg | 370 / 283 lb 167.8 / 128.4 kg |
| 280 lb 127 kg | 153 / 113 lb 69.4 / 51.3 kg | 227 / 167 lb 103 / 75.7 kg | 300 / 227 lb 136.1 / 103 kg | 379 / 290 lb 171.9 / 131.5 kg |
| 290 lb 131.5 kg | 156 / 115 lb 70.8 / 52.2 kg | 232 / 171 lb 105.2 / 77.6 kg | 308 / 232 lb 139.7 / 105.2 kg | 388 / 297 lb 176 / 134.7 kg |
| 300 lb 136.1 kg | 160 / 118 lb 72.6 / 53.5 kg | 237 / 175 lb 107.5 / 79.4 kg | 315 / 237 lb 142.9 / 107.5 kg | 397 / 304 lb 180.1 / 137.9 kg |
Women’s Reverse Grip Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Reverse Grip Lat Pulldown; the second is Wide 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 | 53 / 34 lb 24 / 15.4 kg | 80 / 53 lb 36.3 / 24 kg | 110 / 76 lb 49.9 / 34.5 kg | 140 / 98 lb 63.5 / 44.5 kg |
| 110 lb 49.9 kg | 56 / 37 lb 25.4 / 16.8 kg | 85 / 56 lb 38.6 / 25.4 kg | 117 / 81 lb 53.1 / 36.7 kg | 149 / 105 lb 67.6 / 47.6 kg |
| 120 lb 54.4 kg | 59 / 39 lb 26.8 / 17.7 kg | 90 / 59 lb 40.8 / 26.8 kg | 124 / 85 lb 56.2 / 38.6 kg | 158 / 111 lb 71.7 / 50.3 kg |
| 130 lb 59 kg | 63 / 41 lb 28.6 / 18.6 kg | 95 / 63 lb 43.1 / 28.6 kg | 131 / 90 lb 59.4 / 40.8 kg | 166 / 117 lb 75.3 / 53.1 kg |
| 140 lb 63.5 kg | 66 / 43 lb 29.9 / 19.5 kg | 100 / 66 lb 45.4 / 29.9 kg | 138 / 95 lb 62.6 / 43.1 kg | 175 / 123 lb 79.4 / 55.8 kg |
| 150 lb 68 kg | 69 / 45 lb 31.3 / 20.4 kg | 105 / 69 lb 47.6 / 31.3 kg | 144 / 99 lb 65.3 / 44.9 kg | 183 / 129 lb 83 / 58.5 kg |
| 160 lb 72.6 kg | 72 / 47 lb 32.7 / 21.3 kg | 110 / 72 lb 49.9 / 32.7 kg | 150 / 103 lb 68 / 46.7 kg | 191 / 135 lb 86.6 / 61.2 kg |
| 170 lb 77.1 kg | 75 / 49 lb 34 / 22.2 kg | 114 / 75 lb 51.7 / 34 kg | 157 / 108 lb 71.2 / 49 kg | 199 / 140 lb 90.3 / 63.5 kg |
| 180 lb 81.6 kg | 78 / 51 lb 35.4 / 23.1 kg | 119 / 78 lb 54 / 35.4 kg | 163 / 112 lb 73.9 / 50.8 kg | 207 / 146 lb 93.9 / 66.2 kg |
| 190 lb 86.2 kg | 81 / 53 lb 36.7 / 24 kg | 123 / 81 lb 55.8 / 36.7 kg | 169 / 116 lb 76.7 / 52.6 kg | 214 / 151 lb 97.1 / 68.5 kg |
| 200 lb 90.7 kg | 84 / 55 lb 38.1 / 24.9 kg | 127 / 84 lb 57.6 / 38.1 kg | 174 / 120 lb 78.9 / 54.4 kg | 222 / 156 lb 100.7 / 70.8 kg |
| 210 lb 95.3 kg | 86 / 56 lb 39 / 25.4 kg | 131 / 86 lb 59.4 / 39 kg | 180 / 124 lb 81.6 / 56.2 kg | 229 / 161 lb 103.9 / 73 kg |
| 220 lb 99.8 kg | 89 / 58 lb 40.4 / 26.3 kg | 136 / 89 lb 61.7 / 40.4 kg | 186 / 128 lb 84.4 / 58.1 kg | 236 / 167 lb 107 / 75.7 kg |
| 230 lb 104.3 kg | 92 / 60 lb 41.7 / 27.2 kg | 140 / 92 lb 63.5 / 41.7 kg | 191 / 132 lb 86.6 / 59.9 kg | 243 / 172 lb 110.2 / 78 kg |
| 240 lb 108.9 kg | 94 / 62 lb 42.6 / 28.1 kg | 144 / 94 lb 65.3 / 42.6 kg | 197 / 135 lb 89.4 / 61.2 kg | 250 / 176 lb 113.4 / 79.8 kg |
How Your Reverse Grip Lat Pulldown vs Wide 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 reverse grip lat pulldown strength level
The standards use the sex-specific thresholds from the individual Reverse 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 lift more without requiring strength to increase pound for pound.
3. Find the wide grip lat pulldown strength level
The standards use the sex-specific targets from the individual Wide 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 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 reverse grip lat pulldown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the wide grip lat pulldown | Adjust wide grip lat 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 Reverse Grip Lat Pulldown and Wide 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 wide grip lat pulldown standard is higher; below zero means the reverse grip 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.
23.2 → 42.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the wide grip lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the reverse grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −42 lb −19.1 kg | −51 lb −23.2 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −44 lb −19.9 kg | −54 lb −24.5 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −38 lb −17.3 kg | −46 lb −20.8 kg | −56 lb −25.4 kg |
| 150 lb 68 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −59 lb −26.8 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −61 lb −27.7 kg |
| 170 lb 77.1 kg | −29 lb −13.2 kg | −42 lb −19.1 kg | −53 lb −24 kg | −64 lb −29.1 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −45 lb −20.5 kg | −55 lb −24.9 kg | −67 lb −30.4 kg |
| 190 lb 86.2 kg | −31 lb −14 kg | −46 lb −20.9 kg | −57 lb −25.8 kg | −69 lb −31.3 kg |
| 200 lb 90.7 kg | −32 lb −14.5 kg | −48 lb −21.8 kg | −59 lb −26.8 kg | −71 lb −32.2 kg |
| 210 lb 95.3 kg | −33 lb −15 kg | −49 lb −22.2 kg | −61 lb −27.7 kg | −74 lb −33.6 kg |
| 220 lb 99.8 kg | −34 lb −15.5 kg | −51 lb −23.1 kg | −63 lb −28.6 kg | −76 lb −34.5 kg |
| 230 lb 104.3 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −65 lb −29.4 kg | −79 lb −35.8 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −53 lb −24 kg | −67 lb −30.4 kg | −80 lb −36.3 kg |
| 250 lb 113.4 kg | −38 lb −17.2 kg | −55 lb −25 kg | −69 lb −31.3 kg | −83 lb −37.7 kg |
| 260 lb 117.9 kg | −38 lb −17.3 kg | −57 lb −25.9 kg | −70 lb −31.7 kg | −85 lb −38.5 kg |
| 270 lb 122.5 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −72 lb −32.7 kg | −87 lb −39.4 kg |
| 280 lb 127 kg | −40 lb −18.1 kg | −60 lb −27.3 kg | −73 lb −33.1 kg | −89 lb −40.4 kg |
| 290 lb 131.5 kg | −41 lb −18.6 kg | −61 lb −27.6 kg | −76 lb −34.5 kg | −91 lb −41.3 kg |
| 300 lb 136.1 kg | −42 lb −19.1 kg | −62 lb −28.1 kg | −78 lb −35.4 kg | −93 lb −42.2 kg |
How Women’s Reverse Grip Lat Pulldown and Wide Grip 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.
19 → 33.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the wide grip lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the reverse grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −42 lb −19 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −36 lb −16.4 kg | −44 lb −20 kg |
| 120 lb 54.4 kg | −20 lb −9.1 kg | −31 lb −14 kg | −39 lb −17.6 kg | −47 lb −21.4 kg |
| 130 lb 59 kg | −22 lb −10 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −49 lb −22.2 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −52 lb −23.6 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −54 lb −24.5 kg |
| 160 lb 72.6 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −56 lb −25.4 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −59 lb −26.8 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −61 lb −27.7 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −42 lb −19.1 kg | −53 lb −24.1 kg | −63 lb −28.6 kg |
| 200 lb 90.7 kg | −29 lb −13.2 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −66 lb −29.9 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −45 lb −20.4 kg | −56 lb −25.4 kg | −68 lb −30.9 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −48 lb −21.8 kg | −59 lb −26.7 kg | −71 lb −32.2 kg |
| 240 lb 108.9 kg | −32 lb −14.5 kg | −50 lb −22.7 kg | −62 lb −28.2 kg | −74 lb −33.6 kg |
Reverse Grip Lat Pulldown and Wide Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict reverse grip lat pulldown test and a strict wide grip lat pulldown. Use strict canonical Reverse Grip Lat Pulldown and Wide Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Grip Lat Pulldown setup and load convention
These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load Performed seated at a cable lat pulldown station with thighs secured under pads Uses a straight, EZ, or angled pulldown bar held with a supinated underhand grip Arms start overhead and near full extension with shoulders controlled Bar reaches a repeatable upper-chest, upper-sternum, or clavicle-area finish in front of the body Elbows drive down through a vertical-pull path without turning the rep into a curl Torso remains stable with only slight consistent lean Bar returns under control before the next rep Consistent cable station, bar, grip width, thigh-pad setup, torso angle, and range assumed across all tests No excessive layback, row-like mechanics, curl-only reps, stack bounce, cable rebound, partial reps, behind-the-neck path, grip switches, or substitutions Raw lifting only
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.
Enter one recent Reverse Grip Lat Pulldown result and one recent Wide Grip 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
- Reverse Grip Lat Pulldown — View the individual Reverse Grip Lat Pulldown standards and next strength-level target.
- Wide Grip Lat Pulldown — View the individual Wide 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.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Chin-Up — 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.