Meadows Row vs Lat Pulldown Strength Standards
Compare your meadows 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.
Use each exercise's canonical input: External load for Meadows Row and Selected lat-pulldown stack weight for Lat Pulldown. Use a strict, repeatable meadows row test using the canonical setup, range, and finish rules 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.
Meadows Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the meadows 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 meadows 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 Meadows 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 Meadows Row vs Lat Pulldown Standards
How to read the table: The first number is Meadows 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 | 50 / 84 lb 22.7 / 38.1 kg | 76 / 126 lb 34.5 / 57.2 kg | 106 / 168 lb 48.1 / 76.2 kg | 137 / 210 lb 62.1 / 95.3 kg |
| 130 lb 59 kg | 53 / 89 lb 24 / 40.4 kg | 80 / 133 lb 36.3 / 60.3 kg | 112 / 177 lb 50.8 / 80.3 kg | 144 / 221 lb 65.3 / 100.2 kg |
| 140 lb 63.5 kg | 55 / 93 lb 24.9 / 42.2 kg | 84 / 140 lb 38.1 / 63.5 kg | 117 / 186 lb 53.1 / 84.4 kg | 152 / 233 lb 68.9 / 105.7 kg |
| 150 lb 68 kg | 58 / 97 lb 26.3 / 44 kg | 88 / 146 lb 39.9 / 66.2 kg | 123 / 195 lb 55.8 / 88.5 kg | 159 / 243 lb 72.1 / 110.2 kg |
| 160 lb 72.6 kg | 61 / 102 lb 27.7 / 46.3 kg | 92 / 152 lb 41.7 / 68.9 kg | 128 / 203 lb 58.1 / 92.1 kg | 166 / 254 lb 75.3 / 115.2 kg |
| 170 lb 77.1 kg | 63 / 106 lb 28.6 / 48.1 kg | 96 / 159 lb 43.5 / 72.1 kg | 134 / 212 lb 60.8 / 96.2 kg | 173 / 265 lb 78.5 / 120.2 kg |
| 180 lb 81.6 kg | 66 / 110 lb 29.9 / 49.9 kg | 99 / 165 lb 44.9 / 74.8 kg | 139 / 220 lb 63 / 99.8 kg | 179 / 275 lb 81.2 / 124.7 kg |
| 190 lb 86.2 kg | 68 / 114 lb 30.8 / 51.7 kg | 103 / 171 lb 46.7 / 77.6 kg | 144 / 228 lb 65.3 / 103.4 kg | 186 / 285 lb 84.4 / 129.3 kg |
| 200 lb 90.7 kg | 70 / 118 lb 31.8 / 53.5 kg | 107 / 177 lb 48.5 / 80.3 kg | 149 / 236 lb 67.6 / 107 kg | 192 / 295 lb 87.1 / 133.8 kg |
| 210 lb 95.3 kg | 73 / 122 lb 33.1 / 55.3 kg | 110 / 183 lb 49.9 / 83 kg | 154 / 244 lb 69.9 / 110.7 kg | 199 / 305 lb 90.3 / 138.3 kg |
| 220 lb 99.8 kg | 75 / 126 lb 34 / 57.2 kg | 114 / 189 lb 51.7 / 85.7 kg | 159 / 251 lb 72.1 / 113.9 kg | 205 / 314 lb 93 / 142.4 kg |
| 230 lb 104.3 kg | 77 / 129 lb 34.9 / 58.5 kg | 117 / 194 lb 53.1 / 88 kg | 164 / 259 lb 74.4 / 117.5 kg | 211 / 324 lb 95.7 / 147 kg |
| 240 lb 108.9 kg | 79 / 133 lb 35.8 / 60.3 kg | 120 / 200 lb 54.4 / 90.7 kg | 168 / 266 lb 76.2 / 120.7 kg | 217 / 333 lb 98.4 / 151 kg |
| 250 lb 113.4 kg | 82 / 137 lb 37.2 / 62.1 kg | 124 / 205 lb 56.2 / 93 kg | 173 / 274 lb 78.5 / 124.3 kg | 223 / 342 lb 101.2 / 155.1 kg |
| 260 lb 117.9 kg | 84 / 141 lb 38.1 / 64 kg | 127 / 211 lb 57.6 / 95.7 kg | 177 / 281 lb 80.3 / 127.5 kg | 229 / 351 lb 103.9 / 159.2 kg |
| 270 lb 122.5 kg | 86 / 144 lb 39 / 65.3 kg | 130 / 216 lb 59 / 98 kg | 182 / 288 lb 82.6 / 130.6 kg | 235 / 360 lb 106.6 / 163.3 kg |
| 280 lb 127 kg | 88 / 148 lb 39.9 / 67.1 kg | 133 / 221 lb 60.3 / 100.2 kg | 186 / 295 lb 84.4 / 133.8 kg | 241 / 369 lb 109.3 / 167.4 kg |
| 290 lb 131.5 kg | 90 / 151 lb 40.8 / 68.5 kg | 137 / 227 lb 62.1 / 103 kg | 191 / 302 lb 86.6 / 137 kg | 247 / 378 lb 112 / 171.5 kg |
| 300 lb 136.1 kg | 92 / 155 lb 41.7 / 70.3 kg | 140 / 232 lb 63.5 / 105.2 kg | 195 / 309 lb 88.5 / 140.2 kg | 252 / 386 lb 114.3 / 175.1 kg |
Women’s Meadows Row vs Lat Pulldown Standards
How to read the table: The first number is Meadows 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 | 29 / 52 lb 13.2 / 23.6 kg | 43 / 80 lb 19.5 / 36.3 kg | 63 / 109 lb 28.6 / 49.4 kg | 84 / 137 lb 38.1 / 62.1 kg |
| 110 lb 49.9 kg | 31 / 55 lb 14.1 / 24.9 kg | 46 / 85 lb 20.9 / 38.6 kg | 67 / 116 lb 30.4 / 52.6 kg | 89 / 146 lb 40.4 / 66.2 kg |
| 120 lb 54.4 kg | 33 / 59 lb 15 / 26.8 kg | 49 / 90 lb 22.2 / 40.8 kg | 72 / 123 lb 32.7 / 55.8 kg | 95 / 155 lb 43.1 / 70.3 kg |
| 130 lb 59 kg | 35 / 62 lb 15.9 / 28.1 kg | 52 / 95 lb 23.6 / 43.1 kg | 75 / 130 lb 34 / 59 kg | 100 / 164 lb 45.4 / 74.4 kg |
| 140 lb 63.5 kg | 36 / 65 lb 16.3 / 29.5 kg | 54 / 100 lb 24.5 / 45.4 kg | 79 / 137 lb 35.8 / 62.1 kg | 105 / 172 lb 47.6 / 78 kg |
| 150 lb 68 kg | 38 / 68 lb 17.2 / 30.8 kg | 57 / 105 lb 25.9 / 47.6 kg | 83 / 143 lb 37.6 / 64.9 kg | 110 / 180 lb 49.9 / 81.6 kg |
| 160 lb 72.6 kg | 40 / 71 lb 18.1 / 32.2 kg | 60 / 110 lb 27.2 / 49.9 kg | 87 / 149 lb 39.5 / 67.6 kg | 115 / 188 lb 52.2 / 85.3 kg |
| 170 lb 77.1 kg | 41 / 74 lb 18.6 / 33.6 kg | 62 / 114 lb 28.1 / 51.7 kg | 90 / 155 lb 40.8 / 70.3 kg | 120 / 196 lb 54.4 / 88.9 kg |
| 180 lb 81.6 kg | 43 / 77 lb 19.5 / 34.9 kg | 64 / 119 lb 29 / 54 kg | 94 / 161 lb 42.6 / 73 kg | 124 / 203 lb 56.2 / 92.1 kg |
| 190 lb 86.2 kg | 44 / 80 lb 20 / 36.3 kg | 67 / 123 lb 30.4 / 55.8 kg | 97 / 167 lb 44 / 75.7 kg | 129 / 211 lb 58.5 / 95.7 kg |
| 200 lb 90.7 kg | 46 / 82 lb 20.9 / 37.2 kg | 69 / 127 lb 31.3 / 57.6 kg | 101 / 173 lb 45.8 / 78.5 kg | 133 / 218 lb 60.3 / 98.9 kg |
| 210 lb 95.3 kg | 48 / 85 lb 21.8 / 38.6 kg | 71 / 131 lb 32.2 / 59.4 kg | 104 / 179 lb 47.2 / 81.2 kg | 138 / 225 lb 62.6 / 102.1 kg |
| 220 lb 99.8 kg | 49 / 88 lb 22.2 / 39.9 kg | 74 / 136 lb 33.6 / 61.7 kg | 107 / 185 lb 48.5 / 83.9 kg | 142 / 232 lb 64.4 / 105.2 kg |
| 230 lb 104.3 kg | 51 / 90 lb 23.1 / 40.8 kg | 76 / 140 lb 34.5 / 63.5 kg | 110 / 190 lb 49.9 / 86.2 kg | 146 / 239 lb 66.2 / 108.4 kg |
| 240 lb 108.9 kg | 52 / 93 lb 23.6 / 42.2 kg | 78 / 144 lb 35.4 / 65.3 kg | 114 / 196 lb 51.7 / 88.9 kg | 150 / 246 lb 68 / 111.6 kg |
How Your Meadows 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 meadows row strength level
The standards use the sex-specific targets from the individual Meadows 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.
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 meadows row | Adjust meadows row targets to exact bodyweight with the two-thirds rule. |
| 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 Meadows 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 meadows 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.
33.2 → 60.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the meadows row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +34 lb +15.4 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +73 lb +33.2 kg |
| 130 lb 59 kg | +36 lb +16.4 kg | +53 lb +24 kg | +65 lb +29.5 kg | +77 lb +34.9 kg |
| 140 lb 63.5 kg | +38 lb +17.3 kg | +56 lb +25.4 kg | +69 lb +31.3 kg | +81 lb +36.8 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +84 lb +38.1 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +60 lb +27.2 kg | +75 lb +34 kg | +88 lb +39.9 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +63 lb +28.6 kg | +78 lb +35.4 kg | +92 lb +41.7 kg |
| 180 lb 81.6 kg | +44 lb +20 kg | +66 lb +29.9 kg | +81 lb +36.8 kg | +96 lb +43.5 kg |
| 190 lb 86.2 kg | +46 lb +20.9 kg | +68 lb +30.9 kg | +84 lb +38.1 kg | +99 lb +44.9 kg |
| 200 lb 90.7 kg | +48 lb +21.7 kg | +70 lb +31.8 kg | +87 lb +39.4 kg | +103 lb +46.7 kg |
| 210 lb 95.3 kg | +49 lb +22.2 kg | +73 lb +33.1 kg | +90 lb +40.8 kg | +106 lb +48 kg |
| 220 lb 99.8 kg | +51 lb +23.2 kg | +75 lb +34 kg | +92 lb +41.8 kg | +109 lb +49.4 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +77 lb +34.9 kg | +95 lb +43.1 kg | +113 lb +51.3 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +80 lb +36.3 kg | +98 lb +44.5 kg | +116 lb +52.6 kg |
| 250 lb 113.4 kg | +55 lb +24.9 kg | +81 lb +36.8 kg | +101 lb +45.8 kg | +119 lb +53.9 kg |
| 260 lb 117.9 kg | +57 lb +25.9 kg | +84 lb +38.1 kg | +104 lb +47.2 kg | +122 lb +55.3 kg |
| 270 lb 122.5 kg | +58 lb +26.3 kg | +86 lb +39 kg | +106 lb +48 kg | +125 lb +56.7 kg |
| 280 lb 127 kg | +60 lb +27.2 kg | +88 lb +39.9 kg | +109 lb +49.4 kg | +128 lb +58.1 kg |
| 290 lb 131.5 kg | +61 lb +27.7 kg | +90 lb +40.9 kg | +111 lb +50.4 kg | +131 lb +59.5 kg |
| 300 lb 136.1 kg | +63 lb +28.6 kg | +92 lb +41.7 kg | +114 lb +51.7 kg | +134 lb +60.8 kg |
How Women’s Meadows 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.
24 → 43.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the meadows row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.4 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +53 lb +24 kg |
| 110 lb 49.9 kg | +24 lb +10.8 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +57 lb +25.8 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +60 lb +27.2 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +43 lb +19.5 kg | +55 lb +25 kg | +64 lb +29 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +46 lb +20.9 kg | +58 lb +26.3 kg | +67 lb +30.4 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +48 lb +21.7 kg | +60 lb +27.3 kg | +70 lb +31.7 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +73 lb +33.1 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +76 lb +34.5 kg |
| 180 lb 81.6 kg | +34 lb +15.4 kg | +55 lb +25 kg | +67 lb +30.4 kg | +79 lb +35.9 kg |
| 190 lb 86.2 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +70 lb +31.7 kg | +82 lb +37.2 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +85 lb +38.6 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +60 lb +27.2 kg | +75 lb +34 kg | +87 lb +39.5 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +90 lb +40.8 kg |
| 230 lb 104.3 kg | +39 lb +17.7 kg | +64 lb +29 kg | +80 lb +36.3 kg | +93 lb +42.2 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +66 lb +29.9 kg | +82 lb +37.2 kg | +96 lb +43.6 kg |
Meadows Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict meadows row and a strict seated lat pulldown. Use strict canonical Meadows Row and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Meadows Row
Follow the individual Meadows Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Meadows Row result and one recent Lat Pulldown result
Use each exercise’s canonical input: External load for Meadows Row and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Meadows Row — View the individual Meadows Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Landmine Row — 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.