Arnold Press vs Lat Pulldown Strength Standards
Compare your arnold press 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable arnold press set that follows the canonical setup, range, and lockout 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.
Arnold Press vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the arnold press 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 arnold press 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 Arnold Press / 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 Arnold Press vs Lat Pulldown Standards
How to read the table: The first number is Arnold Press; 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 | 38 / 84 lb 17.2 / 38.1 kg | 50 / 126 lb 22.7 / 57.2 kg | 64 / 168 lb 29 / 76.2 kg | 87 / 210 lb 39.5 / 95.3 kg |
| 130 lb 59 kg | 40 / 89 lb 18.1 / 40.4 kg | 53 / 133 lb 24 / 60.3 kg | 68 / 177 lb 30.8 / 80.3 kg | 92 / 221 lb 41.7 / 100.2 kg |
| 140 lb 63.5 kg | 42 / 93 lb 19.1 / 42.2 kg | 55 / 140 lb 24.9 / 63.5 kg | 71 / 186 lb 32.2 / 84.4 kg | 96 / 233 lb 43.5 / 105.7 kg |
| 150 lb 68 kg | 44 / 97 lb 20 / 44 kg | 58 / 146 lb 26.3 / 66.2 kg | 74 / 195 lb 33.6 / 88.5 kg | 101 / 243 lb 45.8 / 110.2 kg |
| 160 lb 72.6 kg | 45 / 102 lb 20.4 / 46.3 kg | 61 / 152 lb 27.7 / 68.9 kg | 78 / 203 lb 35.4 / 92.1 kg | 105 / 254 lb 47.6 / 115.2 kg |
| 170 lb 77.1 kg | 47 / 106 lb 21.3 / 48.1 kg | 63 / 159 lb 28.6 / 72.1 kg | 81 / 212 lb 36.7 / 96.2 kg | 110 / 265 lb 49.9 / 120.2 kg |
| 180 lb 81.6 kg | 49 / 110 lb 22.2 / 49.9 kg | 66 / 165 lb 29.9 / 74.8 kg | 84 / 220 lb 38.1 / 99.8 kg | 114 / 275 lb 51.7 / 124.7 kg |
| 190 lb 86.2 kg | 51 / 114 lb 23.1 / 51.7 kg | 68 / 171 lb 30.8 / 77.6 kg | 87 / 228 lb 39.5 / 103.4 kg | 118 / 285 lb 53.5 / 129.3 kg |
| 200 lb 90.7 kg | 53 / 118 lb 24 / 53.5 kg | 70 / 177 lb 31.8 / 80.3 kg | 90 / 236 lb 40.8 / 107 kg | 122 / 295 lb 55.3 / 133.8 kg |
| 210 lb 95.3 kg | 55 / 122 lb 24.9 / 55.3 kg | 73 / 183 lb 33.1 / 83 kg | 93 / 244 lb 42.2 / 110.7 kg | 126 / 305 lb 57.2 / 138.3 kg |
| 220 lb 99.8 kg | 56 / 126 lb 25.4 / 57.2 kg | 75 / 189 lb 34 / 85.7 kg | 96 / 251 lb 43.5 / 113.9 kg | 130 / 314 lb 59 / 142.4 kg |
| 230 lb 104.3 kg | 58 / 129 lb 26.3 / 58.5 kg | 77 / 194 lb 34.9 / 88 kg | 99 / 259 lb 44.9 / 117.5 kg | 134 / 324 lb 60.8 / 147 kg |
| 240 lb 108.9 kg | 60 / 133 lb 27.2 / 60.3 kg | 79 / 200 lb 35.8 / 90.7 kg | 102 / 266 lb 46.3 / 120.7 kg | 138 / 333 lb 62.6 / 151 kg |
| 250 lb 113.4 kg | 61 / 137 lb 27.7 / 62.1 kg | 82 / 205 lb 37.2 / 93 kg | 104 / 274 lb 47.2 / 124.3 kg | 142 / 342 lb 64.4 / 155.1 kg |
| 260 lb 117.9 kg | 63 / 141 lb 28.6 / 64 kg | 84 / 211 lb 38.1 / 95.7 kg | 107 / 281 lb 48.5 / 127.5 kg | 145 / 351 lb 65.8 / 159.2 kg |
| 270 lb 122.5 kg | 64 / 144 lb 29 / 65.3 kg | 86 / 216 lb 39 / 98 kg | 110 / 288 lb 49.9 / 130.6 kg | 149 / 360 lb 67.6 / 163.3 kg |
| 280 lb 127 kg | 66 / 148 lb 29.9 / 67.1 kg | 88 / 221 lb 39.9 / 100.2 kg | 113 / 295 lb 51.3 / 133.8 kg | 153 / 369 lb 69.4 / 167.4 kg |
| 290 lb 131.5 kg | 68 / 151 lb 30.8 / 68.5 kg | 90 / 227 lb 40.8 / 103 kg | 115 / 302 lb 52.2 / 137 kg | 156 / 378 lb 70.8 / 171.5 kg |
| 300 lb 136.1 kg | 69 / 155 lb 31.3 / 70.3 kg | 92 / 232 lb 41.7 / 105.2 kg | 118 / 309 lb 53.5 / 140.2 kg | 160 / 386 lb 72.6 / 175.1 kg |
Women’s Arnold Press vs Lat Pulldown Standards
How to read the table: The first number is Arnold Press; 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 | 16 / 52 lb 7.3 / 23.6 kg | 25 / 80 lb 11.3 / 36.3 kg | 32 / 109 lb 14.5 / 49.4 kg | 46 / 137 lb 20.9 / 62.1 kg |
| 110 lb 49.9 kg | 17 / 55 lb 7.7 / 24.9 kg | 27 / 85 lb 12.2 / 38.6 kg | 34 / 116 lb 15.4 / 52.6 kg | 49 / 146 lb 22.2 / 66.2 kg |
| 120 lb 54.4 kg | 18 / 59 lb 8.2 / 26.8 kg | 28 / 90 lb 12.7 / 40.8 kg | 36 / 123 lb 16.3 / 55.8 kg | 52 / 155 lb 23.6 / 70.3 kg |
| 130 lb 59 kg | 19 / 62 lb 8.6 / 28.1 kg | 30 / 95 lb 13.6 / 43.1 kg | 38 / 130 lb 17.2 / 59 kg | 55 / 164 lb 24.9 / 74.4 kg |
| 140 lb 63.5 kg | 20 / 65 lb 9.1 / 29.5 kg | 32 / 100 lb 14.5 / 45.4 kg | 40 / 137 lb 18.1 / 62.1 kg | 57 / 172 lb 25.9 / 78 kg |
| 150 lb 68 kg | 21 / 68 lb 9.5 / 30.8 kg | 33 / 105 lb 15 / 47.6 kg | 42 / 143 lb 19.1 / 64.9 kg | 60 / 180 lb 27.2 / 81.6 kg |
| 160 lb 72.6 kg | 22 / 71 lb 10 / 32.2 kg | 34 / 110 lb 15.4 / 49.9 kg | 44 / 149 lb 20 / 67.6 kg | 63 / 188 lb 28.6 / 85.3 kg |
| 170 lb 77.1 kg | 23 / 74 lb 10.4 / 33.6 kg | 36 / 114 lb 16.3 / 51.7 kg | 46 / 155 lb 20.9 / 70.3 kg | 65 / 196 lb 29.5 / 88.9 kg |
| 180 lb 81.6 kg | 24 / 77 lb 10.9 / 34.9 kg | 37 / 119 lb 16.8 / 54 kg | 47 / 161 lb 21.3 / 73 kg | 68 / 203 lb 30.8 / 92.1 kg |
| 190 lb 86.2 kg | 25 / 80 lb 11.3 / 36.3 kg | 39 / 123 lb 17.7 / 55.8 kg | 49 / 167 lb 22.2 / 75.7 kg | 70 / 211 lb 31.8 / 95.7 kg |
| 200 lb 90.7 kg | 25 / 82 lb 11.3 / 37.2 kg | 40 / 127 lb 18.1 / 57.6 kg | 51 / 173 lb 23.1 / 78.5 kg | 73 / 218 lb 33.1 / 98.9 kg |
| 210 lb 95.3 kg | 26 / 85 lb 11.8 / 38.6 kg | 41 / 131 lb 18.6 / 59.4 kg | 53 / 179 lb 24 / 81.2 kg | 75 / 225 lb 34 / 102.1 kg |
| 220 lb 99.8 kg | 27 / 88 lb 12.2 / 39.9 kg | 43 / 136 lb 19.5 / 61.7 kg | 54 / 185 lb 24.5 / 83.9 kg | 77 / 232 lb 34.9 / 105.2 kg |
| 230 lb 104.3 kg | 28 / 90 lb 12.7 / 40.8 kg | 44 / 140 lb 20 / 63.5 kg | 56 / 190 lb 25.4 / 86.2 kg | 80 / 239 lb 36.3 / 108.4 kg |
| 240 lb 108.9 kg | 29 / 93 lb 13.2 / 42.2 kg | 45 / 144 lb 20.4 / 65.3 kg | 57 / 196 lb 25.9 / 88.9 kg | 82 / 246 lb 37.2 / 111.6 kg |
How Your Arnold Press 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 arnold press strength level
The standards use the sex-specific targets from the individual Arnold Press 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 arnold press | Adjust arnold press 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 Arnold Press 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 arnold press 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.
55.8 → 102.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the arnold press standard. A plus sign means the lat pulldown standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +46 lb +20.9 kg | +76 lb +34.5 kg | +104 lb +47.2 kg | +123 lb +55.8 kg |
| 130 lb 59 kg | +49 lb +22.3 kg | +80 lb +36.3 kg | +109 lb +49.5 kg | +129 lb +58.5 kg |
| 140 lb 63.5 kg | +51 lb +23.1 kg | +85 lb +38.6 kg | +115 lb +52.2 kg | +137 lb +62.2 kg |
| 150 lb 68 kg | +53 lb +24 kg | +88 lb +39.9 kg | +121 lb +54.9 kg | +142 lb +64.4 kg |
| 160 lb 72.6 kg | +57 lb +25.9 kg | +91 lb +41.2 kg | +125 lb +56.7 kg | +149 lb +67.6 kg |
| 170 lb 77.1 kg | +59 lb +26.8 kg | +96 lb +43.5 kg | +131 lb +59.5 kg | +155 lb +70.3 kg |
| 180 lb 81.6 kg | +61 lb +27.7 kg | +99 lb +44.9 kg | +136 lb +61.7 kg | +161 lb +73 kg |
| 190 lb 86.2 kg | +63 lb +28.6 kg | +103 lb +46.8 kg | +141 lb +63.9 kg | +167 lb +75.8 kg |
| 200 lb 90.7 kg | +65 lb +29.5 kg | +107 lb +48.5 kg | +146 lb +66.2 kg | +173 lb +78.5 kg |
| 210 lb 95.3 kg | +67 lb +30.4 kg | +110 lb +49.9 kg | +151 lb +68.5 kg | +179 lb +81.1 kg |
| 220 lb 99.8 kg | +70 lb +31.8 kg | +114 lb +51.7 kg | +155 lb +70.4 kg | +184 lb +83.4 kg |
| 230 lb 104.3 kg | +71 lb +32.2 kg | +117 lb +53.1 kg | +160 lb +72.6 kg | +190 lb +86.2 kg |
| 240 lb 108.9 kg | +73 lb +33.1 kg | +121 lb +54.9 kg | +164 lb +74.4 kg | +195 lb +88.4 kg |
| 250 lb 113.4 kg | +76 lb +34.4 kg | +123 lb +55.8 kg | +170 lb +77.1 kg | +200 lb +90.7 kg |
| 260 lb 117.9 kg | +78 lb +35.4 kg | +127 lb +57.6 kg | +174 lb +79 kg | +206 lb +93.4 kg |
| 270 lb 122.5 kg | +80 lb +36.3 kg | +130 lb +59 kg | +178 lb +80.7 kg | +211 lb +95.7 kg |
| 280 lb 127 kg | +82 lb +37.2 kg | +133 lb +60.3 kg | +182 lb +82.5 kg | +216 lb +98 kg |
| 290 lb 131.5 kg | +83 lb +37.7 kg | +137 lb +62.2 kg | +187 lb +84.8 kg | +222 lb +100.7 kg |
| 300 lb 136.1 kg | +86 lb +39 kg | +140 lb +63.5 kg | +191 lb +86.7 kg | +226 lb +102.5 kg |
How Women’s Arnold Press 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.
41.2 → 74.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the arnold press standard. A plus sign means the lat pulldown standard is higher. A minus sign means the arnold press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +36 lb +16.3 kg | +55 lb +25 kg | +77 lb +34.9 kg | +91 lb +41.2 kg |
| 110 lb 49.9 kg | +38 lb +17.2 kg | +58 lb +26.4 kg | +82 lb +37.2 kg | +97 lb +44 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +87 lb +39.5 kg | +103 lb +46.7 kg |
| 130 lb 59 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +92 lb +41.8 kg | +109 lb +49.5 kg |
| 140 lb 63.5 kg | +45 lb +20.4 kg | +68 lb +30.9 kg | +97 lb +44 kg | +115 lb +52.1 kg |
| 150 lb 68 kg | +47 lb +21.3 kg | +72 lb +32.6 kg | +101 lb +45.8 kg | +120 lb +54.4 kg |
| 160 lb 72.6 kg | +49 lb +22.2 kg | +76 lb +34.5 kg | +105 lb +47.6 kg | +125 lb +56.7 kg |
| 170 lb 77.1 kg | +51 lb +23.2 kg | +78 lb +35.4 kg | +109 lb +49.4 kg | +131 lb +59.4 kg |
| 180 lb 81.6 kg | +53 lb +24 kg | +82 lb +37.2 kg | +114 lb +51.7 kg | +135 lb +61.3 kg |
| 190 lb 86.2 kg | +55 lb +25 kg | +84 lb +38.1 kg | +118 lb +53.5 kg | +141 lb +63.9 kg |
| 200 lb 90.7 kg | +57 lb +25.9 kg | +87 lb +39.5 kg | +122 lb +55.4 kg | +145 lb +65.8 kg |
| 210 lb 95.3 kg | +59 lb +26.8 kg | +90 lb +40.8 kg | +126 lb +57.2 kg | +150 lb +68.1 kg |
| 220 lb 99.8 kg | +61 lb +27.7 kg | +93 lb +42.2 kg | +131 lb +59.4 kg | +155 lb +70.3 kg |
| 230 lb 104.3 kg | +62 lb +28.1 kg | +96 lb +43.5 kg | +134 lb +60.8 kg | +159 lb +72.1 kg |
| 240 lb 108.9 kg | +64 lb +29 kg | +99 lb +44.9 kg | +139 lb +63 kg | +164 lb +74.4 kg |
Arnold Press and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict arnold press and a strict seated lat pulldown. Use strict canonical Arnold Press and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Arnold Press
Strict seated bilateral Arnold Press Enter the weight of one dumbbell, not the combined pair Matched dumbbells move together through every counted rep Start in front of the shoulders or upper chest with palms facing the lifter or mostly inward Press and rotate through a visible Arnold Press path Reach controlled overhead lockout with both elbows extended Enter weight per dumbbell. Keep the same equipment and 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 Arnold Press result and one recent 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
- Arnold Press — View the individual Arnold Press standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Strict Barbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.