Close Grip Lat Pulldown vs Wide Grip Lat Pulldown Strength Standards
Compare your close 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.
Use each exercise's canonical input: Selected cable weight for Close Grip Lat Pulldown and Displayed machine or stack weight for Wide Grip Lat Pulldown. Use a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish 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.
Close 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 close 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 close 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 Close 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 Close Grip Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Close 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 | 91 / 64 lb 41.3 / 29 kg | 133 / 95 lb 60.3 / 43.1 kg | 175 / 129 lb 79.4 / 58.5 kg | 217 / 165 lb 98.4 / 74.8 kg |
| 130 lb 59 kg | 96 / 68 lb 43.5 / 30.8 kg | 141 / 100 lb 64 / 45.4 kg | 185 / 136 lb 83.9 / 61.7 kg | 229 / 174 lb 103.9 / 78.9 kg |
| 140 lb 63.5 kg | 101 / 71 lb 45.8 / 32.2 kg | 148 / 105 lb 67.1 / 47.6 kg | 194 / 143 lb 88 / 64.9 kg | 241 / 183 lb 109.3 / 83 kg |
| 150 lb 68 kg | 106 / 74 lb 48.1 / 33.6 kg | 155 / 110 lb 70.3 / 49.9 kg | 203 / 149 lb 92.1 / 67.6 kg | 252 / 191 lb 114.3 / 86.6 kg |
| 160 lb 72.6 kg | 111 / 78 lb 50.3 / 35.4 kg | 161 / 115 lb 73 / 52.2 kg | 212 / 156 lb 96.2 / 70.8 kg | 263 / 200 lb 119.3 / 90.7 kg |
| 170 lb 77.1 kg | 115 / 81 lb 52.2 / 36.7 kg | 168 / 120 lb 76.2 / 54.4 kg | 221 / 162 lb 100.2 / 73.5 kg | 274 / 208 lb 124.3 / 94.3 kg |
| 180 lb 81.6 kg | 120 / 84 lb 54.4 / 38.1 kg | 175 / 124 lb 79.4 / 56.2 kg | 230 / 169 lb 104.3 / 76.7 kg | 285 / 216 lb 129.3 / 98 kg |
| 190 lb 86.2 kg | 124 / 87 lb 56.2 / 39.5 kg | 181 / 129 lb 82.1 / 58.5 kg | 238 / 175 lb 108 / 79.4 kg | 295 / 224 lb 133.8 / 101.6 kg |
| 200 lb 90.7 kg | 128 / 90 lb 58.1 / 40.8 kg | 187 / 133 lb 84.8 / 60.3 kg | 246 / 181 lb 111.6 / 82.1 kg | 305 / 232 lb 138.3 / 105.2 kg |
| 210 lb 95.3 kg | 133 / 93 lb 60.3 / 42.2 kg | 193 / 138 lb 87.5 / 62.6 kg | 254 / 187 lb 115.2 / 84.8 kg | 315 / 239 lb 142.9 / 108.4 kg |
| 220 lb 99.8 kg | 137 / 96 lb 62.1 / 43.5 kg | 200 / 142 lb 90.7 / 64.4 kg | 262 / 193 lb 118.8 / 87.5 kg | 325 / 247 lb 147.4 / 112 kg |
| 230 lb 104.3 kg | 141 / 99 lb 64 / 44.9 kg | 206 / 147 lb 93.4 / 66.7 kg | 270 / 199 lb 122.5 / 90.3 kg | 335 / 254 lb 152 / 115.2 kg |
| 240 lb 108.9 kg | 145 / 102 lb 65.8 / 46.3 kg | 212 / 151 lb 96.2 / 68.5 kg | 278 / 204 lb 126.1 / 92.5 kg | 345 / 262 lb 156.5 / 118.8 kg |
| 250 lb 113.4 kg | 149 / 104 lb 67.6 / 47.2 kg | 217 / 155 lb 98.4 / 70.3 kg | 286 / 210 lb 129.7 / 95.3 kg | 354 / 269 lb 160.6 / 122 kg |
| 260 lb 117.9 kg | 153 / 107 lb 69.4 / 48.5 kg | 223 / 159 lb 101.2 / 72.1 kg | 293 / 216 lb 132.9 / 98 kg | 364 / 276 lb 165.1 / 125.2 kg |
| 270 lb 122.5 kg | 157 / 110 lb 71.2 / 49.9 kg | 229 / 163 lb 103.9 / 73.9 kg | 301 / 221 lb 136.5 / 100.2 kg | 373 / 283 lb 169.2 / 128.4 kg |
| 280 lb 127 kg | 161 / 113 lb 73 / 51.3 kg | 234 / 167 lb 106.1 / 75.7 kg | 308 / 227 lb 139.7 / 103 kg | 382 / 290 lb 173.3 / 131.5 kg |
| 290 lb 131.5 kg | 164 / 115 lb 74.4 / 52.2 kg | 240 / 171 lb 108.9 / 77.6 kg | 316 / 232 lb 143.3 / 105.2 kg | 391 / 297 lb 177.4 / 134.7 kg |
| 300 lb 136.1 kg | 168 / 118 lb 76.2 / 53.5 kg | 245 / 175 lb 111.1 / 79.4 kg | 323 / 237 lb 146.5 / 107.5 kg | 400 / 304 lb 181.4 / 137.9 kg |
Women’s Close Grip Lat Pulldown vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Close 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 | 55 / 34 lb 24.9 / 15.4 kg | 84 / 53 lb 38.1 / 24 kg | 114 / 76 lb 51.7 / 34.5 kg | 142 / 98 lb 64.4 / 44.5 kg |
| 110 lb 49.9 kg | 59 / 37 lb 26.8 / 16.8 kg | 89 / 56 lb 40.4 / 25.4 kg | 121 / 81 lb 54.9 / 36.7 kg | 151 / 105 lb 68.5 / 47.6 kg |
| 120 lb 54.4 kg | 62 / 39 lb 28.1 / 17.7 kg | 95 / 59 lb 43.1 / 26.8 kg | 128 / 85 lb 58.1 / 38.6 kg | 160 / 111 lb 72.6 / 50.3 kg |
| 130 lb 59 kg | 65 / 41 lb 29.5 / 18.6 kg | 100 / 63 lb 45.4 / 28.6 kg | 135 / 90 lb 61.2 / 40.8 kg | 169 / 117 lb 76.7 / 53.1 kg |
| 140 lb 63.5 kg | 69 / 43 lb 31.3 / 19.5 kg | 105 / 66 lb 47.6 / 29.9 kg | 142 / 95 lb 64.4 / 43.1 kg | 178 / 123 lb 80.7 / 55.8 kg |
| 150 lb 68 kg | 72 / 45 lb 32.7 / 20.4 kg | 110 / 69 lb 49.9 / 31.3 kg | 149 / 99 lb 67.6 / 44.9 kg | 186 / 129 lb 84.4 / 58.5 kg |
| 160 lb 72.6 kg | 75 / 47 lb 34 / 21.3 kg | 115 / 72 lb 52.2 / 32.7 kg | 156 / 103 lb 70.8 / 46.7 kg | 194 / 135 lb 88 / 61.2 kg |
| 170 lb 77.1 kg | 78 / 49 lb 35.4 / 22.2 kg | 120 / 75 lb 54.4 / 34 kg | 162 / 108 lb 73.5 / 49 kg | 202 / 140 lb 91.6 / 63.5 kg |
| 180 lb 81.6 kg | 81 / 51 lb 36.7 / 23.1 kg | 124 / 78 lb 56.2 / 35.4 kg | 168 / 112 lb 76.2 / 50.8 kg | 210 / 146 lb 95.3 / 66.2 kg |
| 190 lb 86.2 kg | 84 / 53 lb 38.1 / 24 kg | 129 / 81 lb 58.5 / 36.7 kg | 174 / 116 lb 78.9 / 52.6 kg | 218 / 151 lb 98.9 / 68.5 kg |
| 200 lb 90.7 kg | 87 / 55 lb 39.5 / 24.9 kg | 133 / 84 lb 60.3 / 38.1 kg | 181 / 120 lb 82.1 / 54.4 kg | 225 / 156 lb 102.1 / 70.8 kg |
| 210 lb 95.3 kg | 90 / 56 lb 40.8 / 25.4 kg | 138 / 86 lb 62.6 / 39 kg | 186 / 124 lb 84.4 / 56.2 kg | 233 / 161 lb 105.7 / 73 kg |
| 220 lb 99.8 kg | 93 / 58 lb 42.2 / 26.3 kg | 142 / 89 lb 64.4 / 40.4 kg | 192 / 128 lb 87.1 / 58.1 kg | 240 / 167 lb 108.9 / 75.7 kg |
| 230 lb 104.3 kg | 96 / 60 lb 43.5 / 27.2 kg | 146 / 92 lb 66.2 / 41.7 kg | 198 / 132 lb 89.8 / 59.9 kg | 247 / 172 lb 112 / 78 kg |
| 240 lb 108.9 kg | 98 / 62 lb 44.5 / 28.1 kg | 150 / 94 lb 68 / 42.6 kg | 204 / 135 lb 92.5 / 61.2 kg | 254 / 176 lb 115.2 / 79.8 kg |
How Your Close 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 close grip lat pulldown strength level
The standards use the sex-specific selected-resistance thresholds from the individual Close 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 pull more selected resistance 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 close-grip lat pulldown | Adjust close-grip pulldown targets to exact bodyweight with the 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 Close 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 close 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.
23.6 → 43.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the wide grip lat pulldown standard minus the close grip lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the close grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −46 lb −20.9 kg | −52 lb −23.6 kg |
| 130 lb 59 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −55 lb −25 kg |
| 140 lb 63.5 kg | −30 lb −13.6 kg | −43 lb −19.5 kg | −51 lb −23.1 kg | −58 lb −26.3 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −61 lb −27.7 kg |
| 160 lb 72.6 kg | −33 lb −14.9 kg | −46 lb −20.8 kg | −56 lb −25.4 kg | −63 lb −28.6 kg |
| 170 lb 77.1 kg | −34 lb −15.5 kg | −48 lb −21.8 kg | −59 lb −26.7 kg | −66 lb −30 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −51 lb −23.2 kg | −61 lb −27.6 kg | −69 lb −31.3 kg |
| 190 lb 86.2 kg | −37 lb −16.7 kg | −52 lb −23.6 kg | −63 lb −28.6 kg | −71 lb −32.2 kg |
| 200 lb 90.7 kg | −38 lb −17.3 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −73 lb −33.1 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −67 lb −30.4 kg | −76 lb −34.5 kg |
| 220 lb 99.8 kg | −41 lb −18.6 kg | −58 lb −26.3 kg | −69 lb −31.3 kg | −78 lb −35.4 kg |
| 230 lb 104.3 kg | −42 lb −19.1 kg | −59 lb −26.7 kg | −71 lb −32.2 kg | −81 lb −36.8 kg |
| 240 lb 108.9 kg | −43 lb −19.5 kg | −61 lb −27.7 kg | −74 lb −33.6 kg | −83 lb −37.7 kg |
| 250 lb 113.4 kg | −45 lb −20.4 kg | −62 lb −28.1 kg | −76 lb −34.4 kg | −85 lb −38.6 kg |
| 260 lb 117.9 kg | −46 lb −20.9 kg | −64 lb −29.1 kg | −77 lb −34.9 kg | −88 lb −39.9 kg |
| 270 lb 122.5 kg | −47 lb −21.3 kg | −66 lb −30 kg | −80 lb −36.3 kg | −90 lb −40.8 kg |
| 280 lb 127 kg | −48 lb −21.7 kg | −67 lb −30.4 kg | −81 lb −36.7 kg | −92 lb −41.8 kg |
| 290 lb 131.5 kg | −49 lb −22.2 kg | −69 lb −31.3 kg | −84 lb −38.1 kg | −94 lb −42.7 kg |
| 300 lb 136.1 kg | −50 lb −22.7 kg | −70 lb −31.7 kg | −86 lb −39 kg | −96 lb −43.5 kg |
How Women’s Close 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.
19.9 → 35.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the wide grip lat pulldown standard minus the close grip lat pulldown standard. A plus sign means the wide grip lat pulldown standard is higher. A minus sign means the close grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −44 lb −19.9 kg |
| 110 lb 49.9 kg | −22 lb −10 kg | −33 lb −15 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 120 lb 54.4 kg | −23 lb −10.4 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −49 lb −22.3 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −55 lb −24.9 kg |
| 150 lb 68 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −50 lb −22.7 kg | −57 lb −25.9 kg |
| 160 lb 72.6 kg | −28 lb −12.7 kg | −43 lb −19.5 kg | −53 lb −24.1 kg | −59 lb −26.8 kg |
| 170 lb 77.1 kg | −29 lb −13.2 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −62 lb −28.1 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −46 lb −20.8 kg | −56 lb −25.4 kg | −64 lb −29.1 kg |
| 190 lb 86.2 kg | −31 lb −14.1 kg | −48 lb −21.8 kg | −58 lb −26.3 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −32 lb −14.6 kg | −49 lb −22.2 kg | −61 lb −27.7 kg | −69 lb −31.3 kg |
| 210 lb 95.3 kg | −34 lb −15.4 kg | −52 lb −23.6 kg | −62 lb −28.2 kg | −72 lb −32.7 kg |
| 220 lb 99.8 kg | −35 lb −15.9 kg | −53 lb −24 kg | −64 lb −29 kg | −73 lb −33.2 kg |
| 230 lb 104.3 kg | −36 lb −16.3 kg | −54 lb −24.5 kg | −66 lb −29.9 kg | −75 lb −34 kg |
| 240 lb 108.9 kg | −36 lb −16.4 kg | −56 lb −25.4 kg | −69 lb −31.3 kg | −78 lb −35.4 kg |
Close Grip Lat Pulldown and Wide Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bilateral close-grip lat pulldown and a strict wide grip lat pulldown. Use strict canonical Close Grip Lat Pulldown and Wide Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a close neutral-grip cable pulldown
Enter selected or loaded cable resistance. Secure the thighs, begin near full overhead extension, drive the elbows down and slightly back, bring the close neutral-grip attachment to a repeatable upper-chest or sternum finish, and return under control. Do not enter pull-up added load, rows, wide-grip pulldowns, excessive layback, stack bounce, partial reps, or assisted reps.
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 Close Grip Lat Pulldown result and one recent Wide Grip Lat Pulldown result
Use each exercise’s canonical input: Selected cable weight for Close Grip Lat Pulldown and Displayed machine or stack weight for Wide Grip Lat Pulldown.
Related Tools
- Close Grip Lat Pulldown — View the individual Close 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.
- Neutral Grip Pull-Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chin-Up Strength Standards — 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.