Close Grip Lat Pulldown vs Plate Loaded High Row Strength Standards
Compare your close grip lat pulldown and plate loaded high 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.
Use each exercise's canonical input: Selected cable weight for Close Grip Lat Pulldown and Weight used for Plate Loaded High Row. Use a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish and the total active plate-loaded machine resistance used for the bilateral high row. 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 Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close grip lat pulldown and plate loaded high 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 close grip lat pulldown and plate loaded high 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 Close Grip Lat Pulldown / Plate Loaded High 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 Close Grip Lat Pulldown vs Plate Loaded High Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Plate Loaded High 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 | 91 / 76 lb 41.3 / 34.5 kg | 133 / 109 lb 60.3 / 49.4 kg | 175 / 147 lb 79.4 / 66.7 kg | 217 / 189 lb 98.4 / 85.7 kg |
| 130 lb 59 kg | 96 / 80 lb 43.5 / 36.3 kg | 141 / 115 lb 64 / 52.2 kg | 185 / 155 lb 83.9 / 70.3 kg | 229 / 200 lb 103.9 / 90.7 kg |
| 140 lb 63.5 kg | 101 / 84 lb 45.8 / 38.1 kg | 148 / 121 lb 67.1 / 54.9 kg | 194 / 163 lb 88 / 73.9 kg | 241 / 210 lb 109.3 / 95.3 kg |
| 150 lb 68 kg | 106 / 88 lb 48.1 / 39.9 kg | 155 / 126 lb 70.3 / 57.2 kg | 203 / 171 lb 92.1 / 77.6 kg | 252 / 220 lb 114.3 / 99.8 kg |
| 160 lb 72.6 kg | 111 / 92 lb 50.3 / 41.7 kg | 161 / 132 lb 73 / 59.9 kg | 212 / 178 lb 96.2 / 80.7 kg | 263 / 229 lb 119.3 / 103.9 kg |
| 170 lb 77.1 kg | 115 / 96 lb 52.2 / 43.5 kg | 168 / 137 lb 76.2 / 62.1 kg | 221 / 186 lb 100.2 / 84.4 kg | 274 / 239 lb 124.3 / 108.4 kg |
| 180 lb 81.6 kg | 120 / 99 lb 54.4 / 44.9 kg | 175 / 143 lb 79.4 / 64.9 kg | 230 / 193 lb 104.3 / 87.5 kg | 285 / 248 lb 129.3 / 112.5 kg |
| 190 lb 86.2 kg | 124 / 103 lb 56.2 / 46.7 kg | 181 / 148 lb 82.1 / 67.1 kg | 238 / 200 lb 108 / 90.7 kg | 295 / 257 lb 133.8 / 116.6 kg |
| 200 lb 90.7 kg | 128 / 107 lb 58.1 / 48.5 kg | 187 / 153 lb 84.8 / 69.4 kg | 246 / 207 lb 111.6 / 93.9 kg | 305 / 266 lb 138.3 / 120.7 kg |
| 210 lb 95.3 kg | 133 / 110 lb 60.3 / 49.9 kg | 193 / 158 lb 87.5 / 71.7 kg | 254 / 214 lb 115.2 / 97.1 kg | 315 / 275 lb 142.9 / 124.7 kg |
| 220 lb 99.8 kg | 137 / 114 lb 62.1 / 51.7 kg | 200 / 163 lb 90.7 / 73.9 kg | 262 / 221 lb 118.8 / 100.2 kg | 325 / 283 lb 147.4 / 128.4 kg |
| 230 lb 104.3 kg | 141 / 117 lb 64 / 53.1 kg | 206 / 168 lb 93.4 / 76.2 kg | 270 / 227 lb 122.5 / 103 kg | 335 / 292 lb 152 / 132.4 kg |
| 240 lb 108.9 kg | 145 / 120 lb 65.8 / 54.4 kg | 212 / 173 lb 96.2 / 78.5 kg | 278 / 234 lb 126.1 / 106.1 kg | 345 / 300 lb 156.5 / 136.1 kg |
| 250 lb 113.4 kg | 149 / 124 lb 67.6 / 56.2 kg | 217 / 178 lb 98.4 / 80.7 kg | 286 / 240 lb 129.7 / 108.9 kg | 354 / 309 lb 160.6 / 140.2 kg |
| 260 lb 117.9 kg | 153 / 127 lb 69.4 / 57.6 kg | 223 / 182 lb 101.2 / 82.6 kg | 293 / 247 lb 132.9 / 112 kg | 364 / 317 lb 165.1 / 143.8 kg |
| 270 lb 122.5 kg | 157 / 130 lb 71.2 / 59 kg | 229 / 187 lb 103.9 / 84.8 kg | 301 / 253 lb 136.5 / 114.8 kg | 373 / 325 lb 169.2 / 147.4 kg |
| 280 lb 127 kg | 161 / 133 lb 73 / 60.3 kg | 234 / 192 lb 106.1 / 87.1 kg | 308 / 259 lb 139.7 / 117.5 kg | 382 / 333 lb 173.3 / 151 kg |
| 290 lb 131.5 kg | 164 / 137 lb 74.4 / 62.1 kg | 240 / 196 lb 108.9 / 88.9 kg | 316 / 265 lb 143.3 / 120.2 kg | 391 / 341 lb 177.4 / 154.7 kg |
| 300 lb 136.1 kg | 168 / 140 lb 76.2 / 63.5 kg | 245 / 201 lb 111.1 / 91.2 kg | 323 / 271 lb 146.5 / 122.9 kg | 400 / 348 lb 181.4 / 157.9 kg |
Women’s Close Grip Lat Pulldown vs Plate Loaded High Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Plate Loaded High 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 | 55 / 39 lb 24.9 / 17.7 kg | 84 / 60 lb 38.1 / 27.2 kg | 114 / 85 lb 51.7 / 38.6 kg | 142 / 112 lb 64.4 / 50.8 kg |
| 110 lb 49.9 kg | 59 / 41 lb 26.8 / 18.6 kg | 89 / 63 lb 40.4 / 28.6 kg | 121 / 90 lb 54.9 / 40.8 kg | 151 / 120 lb 68.5 / 54.4 kg |
| 120 lb 54.4 kg | 62 / 44 lb 28.1 / 20 kg | 95 / 67 lb 43.1 / 30.4 kg | 128 / 96 lb 58.1 / 43.5 kg | 160 / 127 lb 72.6 / 57.6 kg |
| 130 lb 59 kg | 65 / 46 lb 29.5 / 20.9 kg | 100 / 71 lb 45.4 / 32.2 kg | 135 / 101 lb 61.2 / 45.8 kg | 169 / 134 lb 76.7 / 60.8 kg |
| 140 lb 63.5 kg | 69 / 49 lb 31.3 / 22.2 kg | 105 / 74 lb 47.6 / 33.6 kg | 142 / 106 lb 64.4 / 48.1 kg | 178 / 140 lb 80.7 / 63.5 kg |
| 150 lb 68 kg | 72 / 51 lb 32.7 / 23.1 kg | 110 / 78 lb 49.9 / 35.4 kg | 149 / 111 lb 67.6 / 50.3 kg | 186 / 147 lb 84.4 / 66.7 kg |
| 160 lb 72.6 kg | 75 / 53 lb 34 / 24 kg | 115 / 81 lb 52.2 / 36.7 kg | 156 / 116 lb 70.8 / 52.6 kg | 194 / 153 lb 88 / 69.4 kg |
| 170 lb 77.1 kg | 78 / 55 lb 35.4 / 24.9 kg | 120 / 85 lb 54.4 / 38.6 kg | 162 / 121 lb 73.5 / 54.9 kg | 202 / 160 lb 91.6 / 72.6 kg |
| 180 lb 81.6 kg | 81 / 58 lb 36.7 / 26.3 kg | 124 / 88 lb 56.2 / 39.9 kg | 168 / 125 lb 76.2 / 56.7 kg | 210 / 166 lb 95.3 / 75.3 kg |
| 190 lb 86.2 kg | 84 / 60 lb 38.1 / 27.2 kg | 129 / 91 lb 58.5 / 41.3 kg | 174 / 130 lb 78.9 / 59 kg | 218 / 172 lb 98.9 / 78 kg |
| 200 lb 90.7 kg | 87 / 62 lb 39.5 / 28.1 kg | 133 / 94 lb 60.3 / 42.6 kg | 181 / 134 lb 82.1 / 60.8 kg | 225 / 178 lb 102.1 / 80.7 kg |
| 210 lb 95.3 kg | 90 / 64 lb 40.8 / 29 kg | 138 / 98 lb 62.6 / 44.5 kg | 186 / 139 lb 84.4 / 63 kg | 233 / 184 lb 105.7 / 83.5 kg |
| 220 lb 99.8 kg | 93 / 66 lb 42.2 / 29.9 kg | 142 / 101 lb 64.4 / 45.8 kg | 192 / 143 lb 87.1 / 64.9 kg | 240 / 190 lb 108.9 / 86.2 kg |
| 230 lb 104.3 kg | 96 / 68 lb 43.5 / 30.8 kg | 146 / 104 lb 66.2 / 47.2 kg | 198 / 148 lb 89.8 / 67.1 kg | 247 / 195 lb 112 / 88.5 kg |
| 240 lb 108.9 kg | 98 / 70 lb 44.5 / 31.8 kg | 150 / 107 lb 68 / 48.5 kg | 204 / 152 lb 92.5 / 68.9 kg | 254 / 201 lb 115.2 / 91.2 kg |
How Your Close Grip Lat Pulldown vs Plate Loaded High 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 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 plate loaded high row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded High 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 larger 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 plate loaded high row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Plate Loaded High 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 plate loaded high row 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.
12.7 → 23.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the close grip lat pulldown standard. A plus sign means the plate loaded high row 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 | −15 lb −6.8 kg | −24 lb −10.9 kg | −28 lb −12.7 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −16 lb −7.2 kg | −26 lb −11.8 kg | −30 lb −13.6 kg | −29 lb −13.2 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −27 lb −12.2 kg | −31 lb −14.1 kg | −31 lb −14 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −29 lb −13.1 kg | −32 lb −14.5 kg | −32 lb −14.5 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −34 lb −15.5 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −19 lb −8.7 kg | −31 lb −14.1 kg | −35 lb −15.8 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −37 lb −16.8 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −33 lb −15 kg | −38 lb −17.3 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −39 lb −17.6 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −35 lb −15.8 kg | −40 lb −18.1 kg | −40 lb −18.2 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −41 lb −18.6 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −43 lb −19.5 kg | −43 lb −19.6 kg |
| 240 lb 108.9 kg | −25 lb −11.4 kg | −39 lb −17.7 kg | −44 lb −20 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −25 lb −11.4 kg | −39 lb −17.7 kg | −46 lb −20.8 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −26 lb −11.8 kg | −41 lb −18.6 kg | −46 lb −20.9 kg | −47 lb −21.3 kg |
| 270 lb 122.5 kg | −27 lb −12.2 kg | −42 lb −19.1 kg | −48 lb −21.7 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −28 lb −12.7 kg | −42 lb −19 kg | −49 lb −22.2 kg | −49 lb −22.3 kg |
| 290 lb 131.5 kg | −27 lb −12.3 kg | −44 lb −20 kg | −51 lb −23.1 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −28 lb −12.7 kg | −44 lb −19.9 kg | −52 lb −23.6 kg | −52 lb −23.5 kg |
How Women’s Close Grip Lat Pulldown and Plate Loaded High 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.
13.6 → 24 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the close grip lat pulldown standard. A plus sign means the plate loaded high row 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 | −16 lb −7.2 kg | −24 lb −10.9 kg | −29 lb −13.1 kg | −30 lb −13.6 kg |
| 110 lb 49.9 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −31 lb −14.1 kg | −31 lb −14.1 kg |
| 120 lb 54.4 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −32 lb −14.6 kg | −33 lb −15 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −34 lb −15.4 kg | −35 lb −15.9 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −31 lb −14 kg | −36 lb −16.3 kg | −38 lb −17.2 kg |
| 150 lb 68 kg | −21 lb −9.6 kg | −32 lb −14.5 kg | −38 lb −17.3 kg | −39 lb −17.7 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −34 lb −15.5 kg | −40 lb −18.2 kg | −41 lb −18.6 kg |
| 170 lb 77.1 kg | −23 lb −10.5 kg | −35 lb −15.8 kg | −41 lb −18.6 kg | −42 lb −19 kg |
| 180 lb 81.6 kg | −23 lb −10.4 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −44 lb −20 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −44 lb −19.9 kg | −46 lb −20.9 kg |
| 200 lb 90.7 kg | −25 lb −11.4 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −47 lb −21.4 kg |
| 210 lb 95.3 kg | −26 lb −11.8 kg | −40 lb −18.1 kg | −47 lb −21.4 kg | −49 lb −22.2 kg |
| 220 lb 99.8 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −50 lb −22.7 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −42 lb −19 kg | −50 lb −22.7 kg | −52 lb −23.5 kg |
| 240 lb 108.9 kg | −28 lb −12.7 kg | −43 lb −19.5 kg | −52 lb −23.6 kg | −53 lb −24 kg |
Close Grip Lat Pulldown and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict bilateral close-grip lat pulldown and a strict plate loaded high row test. Use strict canonical Close Grip Lat Pulldown and Plate Loaded High Row 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 the canonical Plate Loaded High Row setup and load convention
the total active plate-loaded machine resistance used for the bilateral high row valid high-row machine reps pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Close Grip Lat Pulldown result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Selected cable weight for Close Grip Lat Pulldown and Weight used for Plate Loaded High Row.
Related Tools
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High Row 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.