Lat Pulldown vs Machine Seated Row Strength Standards
Compare your lat pulldown and machine seated row 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 seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean and a strict, repeatable machine seated row set that follows the canonical setup, range, and lockout 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.
Lat Pulldown vs Machine Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lat pulldown and machine seated row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your lat pulldown and machine seated row.
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 Lat Pulldown / Machine Seated Row, 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 Lat Pulldown vs Machine Seated Row Standards
How to read the table: The first number is Lat Pulldown; the second is Machine Seated Row. 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 | 84 / 63 lb 38.1 / 28.6 kg | 126 / 87 lb 57.2 / 39.5 kg | 168 / 118 lb 76.2 / 53.5 kg | 210 / 148 lb 95.3 / 67.1 kg |
| 130 lb 59 kg | 89 / 67 lb 40.4 / 30.4 kg | 133 / 92 lb 60.3 / 41.7 kg | 177 / 124 lb 80.3 / 56.2 kg | 221 / 156 lb 100.2 / 70.8 kg |
| 140 lb 63.5 kg | 93 / 70 lb 42.2 / 31.8 kg | 140 / 96 lb 63.5 / 43.5 kg | 186 / 131 lb 84.4 / 59.4 kg | 233 / 164 lb 105.7 / 74.4 kg |
| 150 lb 68 kg | 97 / 73 lb 44 / 33.1 kg | 146 / 101 lb 66.2 / 45.8 kg | 195 / 137 lb 88.5 / 62.1 kg | 243 / 172 lb 110.2 / 78 kg |
| 160 lb 72.6 kg | 102 / 77 lb 46.3 / 34.9 kg | 152 / 105 lb 68.9 / 47.6 kg | 203 / 143 lb 92.1 / 64.9 kg | 254 / 179 lb 115.2 / 81.2 kg |
| 170 lb 77.1 kg | 106 / 80 lb 48.1 / 36.3 kg | 159 / 110 lb 72.1 / 49.9 kg | 212 / 149 lb 96.2 / 67.6 kg | 265 / 187 lb 120.2 / 84.8 kg |
| 180 lb 81.6 kg | 110 / 83 lb 49.9 / 37.6 kg | 165 / 114 lb 74.8 / 51.7 kg | 220 / 154 lb 99.8 / 69.9 kg | 275 / 194 lb 124.7 / 88 kg |
| 190 lb 86.2 kg | 114 / 86 lb 51.7 / 39 kg | 171 / 118 lb 77.6 / 53.5 kg | 228 / 160 lb 103.4 / 72.6 kg | 285 / 201 lb 129.3 / 91.2 kg |
| 200 lb 90.7 kg | 118 / 89 lb 53.5 / 40.4 kg | 177 / 122 lb 80.3 / 55.3 kg | 236 / 166 lb 107 / 75.3 kg | 295 / 208 lb 133.8 / 94.3 kg |
| 210 lb 95.3 kg | 122 / 92 lb 55.3 / 41.7 kg | 183 / 126 lb 83 / 57.2 kg | 244 / 171 lb 110.7 / 77.6 kg | 305 / 215 lb 138.3 / 97.5 kg |
| 220 lb 99.8 kg | 126 / 95 lb 57.2 / 43.1 kg | 189 / 130 lb 85.7 / 59 kg | 251 / 176 lb 113.9 / 79.8 kg | 314 / 222 lb 142.4 / 100.7 kg |
| 230 lb 104.3 kg | 129 / 98 lb 58.5 / 44.5 kg | 194 / 134 lb 88 / 60.8 kg | 259 / 182 lb 117.5 / 82.6 kg | 324 / 228 lb 147 / 103.4 kg |
| 240 lb 108.9 kg | 133 / 100 lb 60.3 / 45.4 kg | 200 / 138 lb 90.7 / 62.6 kg | 266 / 187 lb 120.7 / 84.8 kg | 333 / 235 lb 151 / 106.6 kg |
| 250 lb 113.4 kg | 137 / 103 lb 62.1 / 46.7 kg | 205 / 142 lb 93 / 64.4 kg | 274 / 192 lb 124.3 / 87.1 kg | 342 / 241 lb 155.1 / 109.3 kg |
| 260 lb 117.9 kg | 141 / 106 lb 64 / 48.1 kg | 211 / 145 lb 95.7 / 65.8 kg | 281 / 197 lb 127.5 / 89.4 kg | 351 / 248 lb 159.2 / 112.5 kg |
| 270 lb 122.5 kg | 144 / 109 lb 65.3 / 49.4 kg | 216 / 149 lb 98 / 67.6 kg | 288 / 202 lb 130.6 / 91.6 kg | 360 / 254 lb 163.3 / 115.2 kg |
| 280 lb 127 kg | 148 / 111 lb 67.1 / 50.3 kg | 221 / 153 lb 100.2 / 69.4 kg | 295 / 207 lb 133.8 / 93.9 kg | 369 / 260 lb 167.4 / 117.9 kg |
| 290 lb 131.5 kg | 151 / 114 lb 68.5 / 51.7 kg | 227 / 156 lb 103 / 70.8 kg | 302 / 212 lb 137 / 96.2 kg | 378 / 266 lb 171.5 / 120.7 kg |
| 300 lb 136.1 kg | 155 / 117 lb 70.3 / 53.1 kg | 232 / 160 lb 105.2 / 72.6 kg | 309 / 217 lb 140.2 / 98.4 kg | 386 / 273 lb 175.1 / 123.8 kg |
Women’s Lat Pulldown vs Machine Seated Row Standards
How to read the table: The first number is Lat Pulldown; the second is Machine Seated Row. 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 | 52 / 43 lb 23.6 / 19.5 kg | 80 / 62 lb 36.3 / 28.1 kg | 109 / 82 lb 49.4 / 37.2 kg | 137 / 105 lb 62.1 / 47.6 kg |
| 110 lb 49.9 kg | 55 / 46 lb 24.9 / 20.9 kg | 85 / 66 lb 38.6 / 29.9 kg | 116 / 88 lb 52.6 / 39.9 kg | 146 / 111 lb 66.2 / 50.3 kg |
| 120 lb 54.4 kg | 59 / 49 lb 26.8 / 22.2 kg | 90 / 70 lb 40.8 / 31.8 kg | 123 / 93 lb 55.8 / 42.2 kg | 155 / 118 lb 70.3 / 53.5 kg |
| 130 lb 59 kg | 62 / 52 lb 28.1 / 23.6 kg | 95 / 74 lb 43.1 / 33.6 kg | 130 / 98 lb 59 / 44.5 kg | 164 / 125 lb 74.4 / 56.7 kg |
| 140 lb 63.5 kg | 65 / 54 lb 29.5 / 24.5 kg | 100 / 77 lb 45.4 / 34.9 kg | 137 / 103 lb 62.1 / 46.7 kg | 172 / 131 lb 78 / 59.4 kg |
| 150 lb 68 kg | 68 / 57 lb 30.8 / 25.9 kg | 105 / 81 lb 47.6 / 36.7 kg | 143 / 108 lb 64.9 / 49 kg | 180 / 137 lb 81.6 / 62.1 kg |
| 160 lb 72.6 kg | 71 / 60 lb 32.2 / 27.2 kg | 110 / 85 lb 49.9 / 38.6 kg | 149 / 113 lb 67.6 / 51.3 kg | 188 / 143 lb 85.3 / 64.9 kg |
| 170 lb 77.1 kg | 74 / 62 lb 33.6 / 28.1 kg | 114 / 88 lb 51.7 / 39.9 kg | 155 / 117 lb 70.3 / 53.1 kg | 196 / 149 lb 88.9 / 67.6 kg |
| 180 lb 81.6 kg | 77 / 64 lb 34.9 / 29 kg | 119 / 91 lb 54 / 41.3 kg | 161 / 122 lb 73 / 55.3 kg | 203 / 155 lb 92.1 / 70.3 kg |
| 190 lb 86.2 kg | 80 / 67 lb 36.3 / 30.4 kg | 123 / 95 lb 55.8 / 43.1 kg | 167 / 126 lb 75.7 / 57.2 kg | 211 / 160 lb 95.7 / 72.6 kg |
| 200 lb 90.7 kg | 82 / 69 lb 37.2 / 31.3 kg | 127 / 98 lb 57.6 / 44.5 kg | 173 / 131 lb 78.5 / 59.4 kg | 218 / 166 lb 98.9 / 75.3 kg |
| 210 lb 95.3 kg | 85 / 71 lb 38.6 / 32.2 kg | 131 / 101 lb 59.4 / 45.8 kg | 179 / 135 lb 81.2 / 61.2 kg | 225 / 171 lb 102.1 / 77.6 kg |
| 220 lb 99.8 kg | 88 / 74 lb 39.9 / 33.6 kg | 136 / 105 lb 61.7 / 47.6 kg | 185 / 139 lb 83.9 / 63 kg | 232 / 177 lb 105.2 / 80.3 kg |
| 230 lb 104.3 kg | 90 / 76 lb 40.8 / 34.5 kg | 140 / 108 lb 63.5 / 49 kg | 190 / 144 lb 86.2 / 65.3 kg | 239 / 182 lb 108.4 / 82.6 kg |
| 240 lb 108.9 kg | 93 / 78 lb 42.2 / 35.4 kg | 144 / 111 lb 65.3 / 50.3 kg | 196 / 148 lb 88.9 / 67.1 kg | 246 / 187 lb 111.6 / 84.8 kg |
How Your Lat Pulldown vs Machine Seated Row 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 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.
3. Find the machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated 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.
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 lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine seated row | Adjust machine seated row 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 Lat Pulldown and Machine Seated Row 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 machine seated row standard is higher; below zero means the 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.
28.2 → 51.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the lat pulldown standard. A plus sign means the machine seated row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −62 lb −28.2 kg |
| 130 lb 59 kg | −22 lb −10 kg | −41 lb −18.6 kg | −53 lb −24.1 kg | −65 lb −29.4 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −44 lb −20 kg | −55 lb −25 kg | −69 lb −31.3 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −45 lb −20.4 kg | −58 lb −26.4 kg | −71 lb −32.2 kg |
| 160 lb 72.6 kg | −25 lb −11.4 kg | −47 lb −21.3 kg | −60 lb −27.2 kg | −75 lb −34 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −78 lb −35.4 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −51 lb −23.1 kg | −66 lb −29.9 kg | −81 lb −36.7 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −53 lb −24.1 kg | −68 lb −30.8 kg | −84 lb −38.1 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −55 lb −25 kg | −70 lb −31.7 kg | −87 lb −39.5 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −57 lb −25.8 kg | −73 lb −33.1 kg | −90 lb −40.8 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −59 lb −26.7 kg | −75 lb −34.1 kg | −92 lb −41.7 kg |
| 230 lb 104.3 kg | −31 lb −14 kg | −60 lb −27.2 kg | −77 lb −34.9 kg | −96 lb −43.6 kg |
| 240 lb 108.9 kg | −33 lb −14.9 kg | −62 lb −28.1 kg | −79 lb −35.9 kg | −98 lb −44.4 kg |
| 250 lb 113.4 kg | −34 lb −15.4 kg | −63 lb −28.6 kg | −82 lb −37.2 kg | −101 lb −45.8 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −66 lb −29.9 kg | −84 lb −38.1 kg | −103 lb −46.7 kg |
| 270 lb 122.5 kg | −35 lb −15.9 kg | −67 lb −30.4 kg | −86 lb −39 kg | −106 lb −48.1 kg |
| 280 lb 127 kg | −37 lb −16.8 kg | −68 lb −30.8 kg | −88 lb −39.9 kg | −109 lb −49.5 kg |
| 290 lb 131.5 kg | −37 lb −16.8 kg | −71 lb −32.2 kg | −90 lb −40.8 kg | −112 lb −50.8 kg |
| 300 lb 136.1 kg | −38 lb −17.2 kg | −72 lb −32.6 kg | −92 lb −41.8 kg | −113 lb −51.3 kg |
How Women’s Lat Pulldown and Machine Seated Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
14.5 → 26.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the lat pulldown standard. A plus sign means the machine seated row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −32 lb −14.5 kg |
| 110 lb 49.9 kg | −9 lb −4 kg | −19 lb −8.7 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 120 lb 54.4 kg | −10 lb −4.6 kg | −20 lb −9 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 130 lb 59 kg | −10 lb −4.5 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 140 lb 63.5 kg | −11 lb −5 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −41 lb −18.6 kg |
| 150 lb 68 kg | −11 lb −4.9 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 160 lb 72.6 kg | −11 lb −5 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 170 lb 77.1 kg | −12 lb −5.5 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −48 lb −21.8 kg |
| 190 lb 86.2 kg | −13 lb −5.9 kg | −28 lb −12.7 kg | −41 lb −18.5 kg | −51 lb −23.1 kg |
| 200 lb 90.7 kg | −13 lb −5.9 kg | −29 lb −13.1 kg | −42 lb −19.1 kg | −52 lb −23.6 kg |
| 210 lb 95.3 kg | −14 lb −6.4 kg | −30 lb −13.6 kg | −44 lb −20 kg | −54 lb −24.5 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −31 lb −14.1 kg | −46 lb −20.9 kg | −55 lb −24.9 kg |
| 230 lb 104.3 kg | −14 lb −6.3 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −57 lb −25.8 kg |
| 240 lb 108.9 kg | −15 lb −6.8 kg | −33 lb −15 kg | −48 lb −21.8 kg | −59 lb −26.8 kg |
Lat Pulldown and Machine Seated Row Exercises Used by This Calculator
This calculator uses a strict seated lat pulldown and a strict machine seated row. Use strict canonical Lat Pulldown and Machine Seated Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Machine Seated Row
These standards reflect effective total machine load, not one-side plate load or one-arm load Performed seated on a selectorized or plate-loaded row machine using both handles Consistent machine, seat setting, handle, grip, and body position assumed across all tests Torso remains stable throughout the pull and return Handles reach a consistent finish near the lower ribs, waist, or upper abdomen Elbows clearly drive back without shrugging or curling the handles Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Lat Pulldown result and one recent Machine Seated Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Machine Seated Row — View the individual Machine Seated Row standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported 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.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.