Close Grip Lat Pulldown vs Chest Supported Row Strength Standards
Compare your close grip lat pulldown and chest supported 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 bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish and a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return. 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 Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close grip lat pulldown and chest supported 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 chest supported 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 / Chest Supported 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 Chest Supported Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Chest Supported 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 / 77 lb 41.3 / 34.9 kg | 133 / 104 lb 60.3 / 47.2 kg | 175 / 140 lb 79.4 / 63.5 kg | 217 / 179 lb 98.4 / 81.2 kg |
| 130 lb 59 kg | 96 / 82 lb 43.5 / 37.2 kg | 141 / 109 lb 64 / 49.4 kg | 185 / 148 lb 83.9 / 67.1 kg | 229 / 189 lb 103.9 / 85.7 kg |
| 140 lb 63.5 kg | 101 / 86 lb 45.8 / 39 kg | 148 / 115 lb 67.1 / 52.2 kg | 194 / 155 lb 88 / 70.3 kg | 241 / 198 lb 109.3 / 89.8 kg |
| 150 lb 68 kg | 106 / 90 lb 48.1 / 40.8 kg | 155 / 120 lb 70.3 / 54.4 kg | 203 / 162 lb 92.1 / 73.5 kg | 252 / 208 lb 114.3 / 94.3 kg |
| 160 lb 72.6 kg | 111 / 94 lb 50.3 / 42.6 kg | 161 / 126 lb 73 / 57.2 kg | 212 / 169 lb 96.2 / 76.7 kg | 263 / 217 lb 119.3 / 98.4 kg |
| 170 lb 77.1 kg | 115 / 97 lb 52.2 / 44 kg | 168 / 131 lb 76.2 / 59.4 kg | 221 / 176 lb 100.2 / 79.8 kg | 274 / 226 lb 124.3 / 102.5 kg |
| 180 lb 81.6 kg | 120 / 101 lb 54.4 / 45.8 kg | 175 / 136 lb 79.4 / 61.7 kg | 230 / 183 lb 104.3 / 83 kg | 285 / 234 lb 129.3 / 106.1 kg |
| 190 lb 86.2 kg | 124 / 105 lb 56.2 / 47.6 kg | 181 / 141 lb 82.1 / 64 kg | 238 / 190 lb 108 / 86.2 kg | 295 / 243 lb 133.8 / 110.2 kg |
| 200 lb 90.7 kg | 128 / 109 lb 58.1 / 49.4 kg | 187 / 146 lb 84.8 / 66.2 kg | 246 / 197 lb 111.6 / 89.4 kg | 305 / 251 lb 138.3 / 113.9 kg |
| 210 lb 95.3 kg | 133 / 112 lb 60.3 / 50.8 kg | 193 / 151 lb 87.5 / 68.5 kg | 254 / 203 lb 115.2 / 92.1 kg | 315 / 260 lb 142.9 / 117.9 kg |
| 220 lb 99.8 kg | 137 / 116 lb 62.1 / 52.6 kg | 200 / 155 lb 90.7 / 70.3 kg | 262 / 210 lb 118.8 / 95.3 kg | 325 / 268 lb 147.4 / 121.6 kg |
| 230 lb 104.3 kg | 141 / 119 lb 64 / 54 kg | 206 / 160 lb 93.4 / 72.6 kg | 270 / 216 lb 122.5 / 98 kg | 335 / 276 lb 152 / 125.2 kg |
| 240 lb 108.9 kg | 145 / 123 lb 65.8 / 55.8 kg | 212 / 165 lb 96.2 / 74.8 kg | 278 / 222 lb 126.1 / 100.7 kg | 345 / 284 lb 156.5 / 128.8 kg |
| 250 lb 113.4 kg | 149 / 126 lb 67.6 / 57.2 kg | 217 / 169 lb 98.4 / 76.7 kg | 286 / 228 lb 129.7 / 103.4 kg | 354 / 292 lb 160.6 / 132.4 kg |
| 260 lb 117.9 kg | 153 / 129 lb 69.4 / 58.5 kg | 223 / 174 lb 101.2 / 78.9 kg | 293 / 234 lb 132.9 / 106.1 kg | 364 / 300 lb 165.1 / 136.1 kg |
| 270 lb 122.5 kg | 157 / 133 lb 71.2 / 60.3 kg | 229 / 178 lb 103.9 / 80.7 kg | 301 / 240 lb 136.5 / 108.9 kg | 373 / 307 lb 169.2 / 139.3 kg |
| 280 lb 127 kg | 161 / 136 lb 73 / 61.7 kg | 234 / 183 lb 106.1 / 83 kg | 308 / 246 lb 139.7 / 111.6 kg | 382 / 315 lb 173.3 / 142.9 kg |
| 290 lb 131.5 kg | 164 / 139 lb 74.4 / 63 kg | 240 / 187 lb 108.9 / 84.8 kg | 316 / 252 lb 143.3 / 114.3 kg | 391 / 322 lb 177.4 / 146.1 kg |
| 300 lb 136.1 kg | 168 / 142 lb 76.2 / 64.4 kg | 245 / 191 lb 111.1 / 86.6 kg | 323 / 258 lb 146.5 / 117 kg | 400 / 329 lb 181.4 / 149.2 kg |
Women’s Close Grip Lat Pulldown vs Chest Supported Row Standards
How to read the table: The first number is Close Grip Lat Pulldown; the second is Chest Supported 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 / 53 lb 24.9 / 24 kg | 84 / 72 lb 38.1 / 32.7 kg | 114 / 98 lb 51.7 / 44.5 kg | 142 / 124 lb 64.4 / 56.2 kg |
| 110 lb 49.9 kg | 59 / 56 lb 26.8 / 25.4 kg | 89 / 77 lb 40.4 / 34.9 kg | 121 / 104 lb 54.9 / 47.2 kg | 151 / 132 lb 68.5 / 59.9 kg |
| 120 lb 54.4 kg | 62 / 59 lb 28.1 / 26.8 kg | 95 / 82 lb 43.1 / 37.2 kg | 128 / 110 lb 58.1 / 49.9 kg | 160 / 140 lb 72.6 / 63.5 kg |
| 130 lb 59 kg | 65 / 63 lb 29.5 / 28.6 kg | 100 / 86 lb 45.4 / 39 kg | 135 / 116 lb 61.2 / 52.6 kg | 169 / 147 lb 76.7 / 66.7 kg |
| 140 lb 63.5 kg | 69 / 66 lb 31.3 / 29.9 kg | 105 / 91 lb 47.6 / 41.3 kg | 142 / 122 lb 64.4 / 55.3 kg | 178 / 155 lb 80.7 / 70.3 kg |
| 150 lb 68 kg | 72 / 69 lb 32.7 / 31.3 kg | 110 / 95 lb 49.9 / 43.1 kg | 149 / 128 lb 67.6 / 58.1 kg | 186 / 162 lb 84.4 / 73.5 kg |
| 160 lb 72.6 kg | 75 / 72 lb 34 / 32.7 kg | 115 / 99 lb 52.2 / 44.9 kg | 156 / 134 lb 70.8 / 60.8 kg | 194 / 169 lb 88 / 76.7 kg |
| 170 lb 77.1 kg | 78 / 75 lb 35.4 / 34 kg | 120 / 103 lb 54.4 / 46.7 kg | 162 / 139 lb 73.5 / 63 kg | 202 / 176 lb 91.6 / 79.8 kg |
| 180 lb 81.6 kg | 81 / 78 lb 36.7 / 35.4 kg | 124 / 107 lb 56.2 / 48.5 kg | 168 / 145 lb 76.2 / 65.8 kg | 210 / 183 lb 95.3 / 83 kg |
| 190 lb 86.2 kg | 84 / 81 lb 38.1 / 36.7 kg | 129 / 111 lb 58.5 / 50.3 kg | 174 / 150 lb 78.9 / 68 kg | 218 / 190 lb 98.9 / 86.2 kg |
| 200 lb 90.7 kg | 87 / 84 lb 39.5 / 38.1 kg | 133 / 115 lb 60.3 / 52.2 kg | 181 / 155 lb 82.1 / 70.3 kg | 225 / 196 lb 102.1 / 88.9 kg |
| 210 lb 95.3 kg | 90 / 86 lb 40.8 / 39 kg | 138 / 119 lb 62.6 / 54 kg | 186 / 160 lb 84.4 / 72.6 kg | 233 / 203 lb 105.7 / 92.1 kg |
| 220 lb 99.8 kg | 93 / 89 lb 42.2 / 40.4 kg | 142 / 123 lb 64.4 / 55.8 kg | 192 / 165 lb 87.1 / 74.8 kg | 240 / 209 lb 108.9 / 94.8 kg |
| 230 lb 104.3 kg | 96 / 92 lb 43.5 / 41.7 kg | 146 / 126 lb 66.2 / 57.2 kg | 198 / 170 lb 89.8 / 77.1 kg | 247 / 215 lb 112 / 97.5 kg |
| 240 lb 108.9 kg | 98 / 94 lb 44.5 / 42.6 kg | 150 / 130 lb 68 / 59 kg | 204 / 175 lb 92.5 / 79.4 kg | 254 / 222 lb 115.2 / 100.7 kg |
How Your Close Grip Lat Pulldown vs Chest Supported 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 chest supported row strength level
The standards use the sex-specific chest supported row 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 row more machine 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 close-grip lat pulldown | Adjust close-grip pulldown targets to exact bodyweight with the two-thirds rule. |
| Rate the chest supported row | Use machine-resistance 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 Close Grip Lat Pulldown and Chest Supported 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 chest supported 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.
17.2 → 32.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the close grip lat pulldown standard. A plus sign means the chest supported 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 | −14 lb −6.4 kg | −29 lb −13.1 kg | −35 lb −15.9 kg | −38 lb −17.2 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −32 lb −14.6 kg | −37 lb −16.8 kg | −40 lb −18.2 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −33 lb −14.9 kg | −39 lb −17.7 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −44 lb −20 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −35 lb −15.8 kg | −43 lb −19.5 kg | −46 lb −20.9 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −48 lb −21.8 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −51 lb −23.2 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −40 lb −18.1 kg | −48 lb −21.8 kg | −52 lb −23.6 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −54 lb −24.4 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −42 lb −19 kg | −51 lb −23.1 kg | −55 lb −25 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −45 lb −20.4 kg | −52 lb −23.5 kg | −57 lb −25.8 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −46 lb −20.8 kg | −54 lb −24.5 kg | −59 lb −26.8 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −47 lb −21.4 kg | −56 lb −25.4 kg | −61 lb −27.7 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −48 lb −21.7 kg | −58 lb −26.3 kg | −62 lb −28.2 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −49 lb −22.3 kg | −59 lb −26.8 kg | −64 lb −29 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −51 lb −23.2 kg | −61 lb −27.6 kg | −66 lb −29.9 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −51 lb −23.1 kg | −62 lb −28.1 kg | −67 lb −30.4 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −53 lb −24.1 kg | −64 lb −29 kg | −69 lb −31.3 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −71 lb −32.2 kg |
How Women’s Close Grip Lat Pulldown and Chest Supported Row Standards Differ
What the women’s data shows:
The close grip lat pulldown and chest supported row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
8.2 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the close grip lat pulldown standard. A plus sign means the chest supported 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 | −2 lb −0.9 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −18 lb −8.2 kg |
| 110 lb 49.9 kg | −3 lb −1.4 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −19 lb −8.6 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −22 lb −10 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −23 lb −10.4 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −24 lb −10.9 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −16 lb −7.3 kg | −22 lb −10 kg | −25 lb −11.3 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −17 lb −7.7 kg | −23 lb −10.5 kg | −26 lb −11.8 kg |
| 180 lb 81.6 kg | −3 lb −1.3 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −27 lb −12.3 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −29 lb −13.2 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −31 lb −14.1 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −20 lb −9 kg | −28 lb −12.7 kg | −32 lb −14.5 kg |
| 240 lb 108.9 kg | −4 lb −1.9 kg | −20 lb −9 kg | −29 lb −13.1 kg | −32 lb −14.5 kg |
Close Grip Lat Pulldown and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict bilateral close-grip lat pulldown and a bilateral chest-supported machine row. Use strict canonical Close Grip Lat Pulldown and Chest Supported 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.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter one recent Close Grip Lat Pulldown result and one recent Chest Supported 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
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported 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.