Dead Hang vs Lat Pulldown Strength Standards
Compare your dead hang and lat pulldown against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Dead Hang and Selected lat-pulldown stack weight for Lat Pulldown. Use one continuous unassisted bodyweight hang from a fixed bar with both arms straight and feet off the floor; use a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Dead Hang vs Lat Pulldown Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Dead Hang vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:84 lb38.1 kg | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Lat Pulldown:126 lb57.2 kg | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Lat Pulldown:168 lb76.2 kg | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Lat Pulldown:210 lb95.3 kg |
| 130 lb 59 kg | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:89 lb40.4 kg | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Lat Pulldown:133 lb60.3 kg | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Lat Pulldown:177 lb80.3 kg | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Lat Pulldown:221 lb100.2 kg |
| 140 lb 63.5 kg | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:93 lb42.2 kg | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Lat Pulldown:140 lb63.5 kg | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Lat Pulldown:186 lb84.4 kg | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Lat Pulldown:233 lb105.7 kg |
| 150 lb 68 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Lat Pulldown:97 lb44 kg | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Lat Pulldown:146 lb66.2 kg | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Lat Pulldown:195 lb88.5 kg | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Lat Pulldown:243 lb110.2 kg |
| 160 lb 72.6 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Lat Pulldown:102 lb46.3 kg | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Lat Pulldown:152 lb68.9 kg | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Lat Pulldown:203 lb92.1 kg | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Lat Pulldown:254 lb115.2 kg |
| 170 lb 77.1 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Lat Pulldown:106 lb48.1 kg | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Lat Pulldown:159 lb72.1 kg | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Lat Pulldown:212 lb96.2 kg | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Lat Pulldown:265 lb120.2 kg |
| 180 lb 81.6 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Lat Pulldown:110 lb49.9 kg | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Lat Pulldown:165 lb74.8 kg | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Lat Pulldown:220 lb99.8 kg | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Lat Pulldown:275 lb124.7 kg |
| 190 lb 86.2 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Lat Pulldown:114 lb51.7 kg | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Lat Pulldown:171 lb77.6 kg | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Lat Pulldown:228 lb103.4 kg | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Lat Pulldown:285 lb129.3 kg |
| 200 lb 90.7 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:118 lb53.5 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:177 lb80.3 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:236 lb107 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:295 lb133.8 kg |
| 210 lb 95.3 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:122 lb55.3 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:183 lb83 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:244 lb110.7 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:305 lb138.3 kg |
| 220 lb 99.8 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:126 lb57.2 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:189 lb85.7 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:251 lb113.9 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:314 lb142.4 kg |
| 230 lb 104.3 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:129 lb58.5 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:194 lb88 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:259 lb117.5 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:324 lb147 kg |
| 240 lb 108.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:133 lb60.3 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:200 lb90.7 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:266 lb120.7 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:333 lb151 kg |
| 250 lb 113.4 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:137 lb62.1 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:205 lb93 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:274 lb124.3 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:342 lb155.1 kg |
| 260 lb 117.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:141 lb64 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:211 lb95.7 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:281 lb127.5 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:351 lb159.2 kg |
| 270 lb 122.5 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:144 lb65.3 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:216 lb98 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:288 lb130.6 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:360 lb163.3 kg |
| 280 lb 127 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:148 lb67.1 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:221 lb100.2 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:295 lb133.8 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:369 lb167.4 kg |
| 290 lb 131.5 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:151 lb68.5 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:227 lb103 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:302 lb137 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:378 lb171.5 kg |
| 300 lb 136.1 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:155 lb70.3 kg | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Lat Pulldown:232 lb105.2 kg | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Lat Pulldown:309 lb140.2 kg | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Lat Pulldown:386 lb175.1 kg |
Women’s Dead Hang vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:52 lb23.6 kg | Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Lat Pulldown:80 lb36.3 kg | Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Lat Pulldown:109 lb49.4 kg | Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Lat Pulldown:137 lb62.1 kg |
| 110 lb 49.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Lat Pulldown:55 lb24.9 kg | Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Lat Pulldown:85 lb38.6 kg | Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Lat Pulldown:116 lb52.6 kg | Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Lat Pulldown:146 lb66.2 kg |
| 120 lb 54.4 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Lat Pulldown:59 lb26.8 kg | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Lat Pulldown:90 lb40.8 kg | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Lat Pulldown:123 lb55.8 kg | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Lat Pulldown:155 lb70.3 kg |
| 130 lb 59 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Lat Pulldown:62 lb28.1 kg | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Lat Pulldown:95 lb43.1 kg | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Lat Pulldown:130 lb59 kg | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Lat Pulldown:164 lb74.4 kg |
| 140 lb 63.5 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Lat Pulldown:65 lb29.5 kg | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Lat Pulldown:100 lb45.4 kg | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Lat Pulldown:137 lb62.1 kg | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Lat Pulldown:172 lb78 kg |
| 150 lb 68 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Lat Pulldown:68 lb30.8 kg | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Lat Pulldown:105 lb47.6 kg | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Lat Pulldown:143 lb64.9 kg | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Lat Pulldown:180 lb81.6 kg |
| 160 lb 72.6 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:71 lb32.2 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:110 lb49.9 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:149 lb67.6 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:188 lb85.3 kg |
| 170 lb 77.1 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:74 lb33.6 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:114 lb51.7 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:155 lb70.3 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:196 lb88.9 kg |
| 180 lb 81.6 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:77 lb34.9 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:119 lb54 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:161 lb73 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:203 lb92.1 kg |
| 190 lb 86.2 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:80 lb36.3 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:123 lb55.8 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:167 lb75.7 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:211 lb95.7 kg |
| 200 lb 90.7 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:82 lb37.2 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:127 lb57.6 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:173 lb78.5 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:218 lb98.9 kg |
| 210 lb 95.3 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:85 lb38.6 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:131 lb59.4 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:179 lb81.2 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:225 lb102.1 kg |
| 220 lb 99.8 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:88 lb39.9 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:136 lb61.7 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:185 lb83.9 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:232 lb105.2 kg |
| 230 lb 104.3 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:90 lb40.8 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:140 lb63.5 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:190 lb86.2 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:239 lb108.4 kg |
| 240 lb 108.9 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Lat Pulldown:93 lb42.2 kg | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Lat Pulldown:144 lb65.3 kg | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Lat Pulldown:196 lb88.9 kg | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Lat Pulldown:246 lb111.6 kg |
How Your Dead Hang vs Lat Pulldown Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
1. Estimate the weight-based result
For Lat Pulldown, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Dead Hang result
Sex-, bodyweight-band-, and age-specific time thresholds map the strict hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight dead hang scored by valid seconds and keeps hold time in seconds.
3. Rate the Lat Pulldown result
The standards use the sex-specific strict lat pulldown thresholds from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the dead hang | Rate strict bodyweight hang time without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Dead Hang and Lat Pulldown Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Dead Hang and Lat Pulldown Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Dead Hang and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bodyweight dead hang and a strict seated lat pulldown. Use strict canonical Dead Hang and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Time one continuous straight-arm hang
Use both hands with arms straight, feet off the floor, and body controlled. Stop when the position or grip breaks. Do not count flexed-arm, one-arm, weighted, assisted, strap-supported, foot-supported, or combined attempts.
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 Dead Hang result and one recent Lat Pulldown result
Use each exercise’s canonical input: No external load for Dead Hang and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Dead Hang Strength Standards — View the individual Dead Hang standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.