Straight Arm Pulldown vs Plate Loaded High Row Strength Standards
Compare your straight arm 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-stack resistance for Straight Arm Pulldown and Weight used for Plate Loaded High Row. Use a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return 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.
Straight Arm Pulldown vs Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm 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 straight arm 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 Straight Arm 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 Straight Arm Pulldown vs Plate Loaded High Row Standards
How to read the table: The first number is Straight Arm 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 | 28 / 76 lb 12.7 / 34.5 kg | 45 / 109 lb 20.4 / 49.4 kg | 67 / 147 lb 30.4 / 66.7 kg | 92 / 189 lb 41.7 / 85.7 kg |
| 130 lb 59 kg | 30 / 80 lb 13.6 / 36.3 kg | 47 / 115 lb 21.3 / 52.2 kg | 71 / 155 lb 32.2 / 70.3 kg | 97 / 200 lb 44 / 90.7 kg |
| 140 lb 63.5 kg | 31 / 84 lb 14.1 / 38.1 kg | 50 / 121 lb 22.7 / 54.9 kg | 74 / 163 lb 33.6 / 73.9 kg | 102 / 210 lb 46.3 / 95.3 kg |
| 150 lb 68 kg | 32 / 88 lb 14.5 / 39.9 kg | 52 / 126 lb 23.6 / 57.2 kg | 78 / 171 lb 35.4 / 77.6 kg | 107 / 220 lb 48.5 / 99.8 kg |
| 160 lb 72.6 kg | 34 / 92 lb 15.4 / 41.7 kg | 54 / 132 lb 24.5 / 59.9 kg | 81 / 178 lb 36.7 / 80.7 kg | 111 / 229 lb 50.3 / 103.9 kg |
| 170 lb 77.1 kg | 35 / 96 lb 15.9 / 43.5 kg | 57 / 137 lb 25.9 / 62.1 kg | 84 / 186 lb 38.1 / 84.4 kg | 116 / 239 lb 52.6 / 108.4 kg |
| 180 lb 81.6 kg | 37 / 99 lb 16.8 / 44.9 kg | 59 / 143 lb 26.8 / 64.9 kg | 88 / 193 lb 39.9 / 87.5 kg | 121 / 248 lb 54.9 / 112.5 kg |
| 190 lb 86.2 kg | 38 / 103 lb 17.2 / 46.7 kg | 61 / 148 lb 27.7 / 67.1 kg | 91 / 200 lb 41.3 / 90.7 kg | 125 / 257 lb 56.7 / 116.6 kg |
| 200 lb 90.7 kg | 39 / 107 lb 17.7 / 48.5 kg | 63 / 153 lb 28.6 / 69.4 kg | 94 / 207 lb 42.6 / 93.9 kg | 129 / 266 lb 58.5 / 120.7 kg |
| 210 lb 95.3 kg | 41 / 110 lb 18.6 / 49.9 kg | 65 / 158 lb 29.5 / 71.7 kg | 97 / 214 lb 44 / 97.1 kg | 134 / 275 lb 60.8 / 124.7 kg |
| 220 lb 99.8 kg | 42 / 114 lb 19.1 / 51.7 kg | 67 / 163 lb 30.4 / 73.9 kg | 100 / 221 lb 45.4 / 100.2 kg | 138 / 283 lb 62.6 / 128.4 kg |
| 230 lb 104.3 kg | 43 / 117 lb 19.5 / 53.1 kg | 69 / 168 lb 31.3 / 76.2 kg | 103 / 227 lb 46.7 / 103 kg | 142 / 292 lb 64.4 / 132.4 kg |
| 240 lb 108.9 kg | 44 / 120 lb 20 / 54.4 kg | 71 / 173 lb 32.2 / 78.5 kg | 106 / 234 lb 48.1 / 106.1 kg | 146 / 300 lb 66.2 / 136.1 kg |
| 250 lb 113.4 kg | 46 / 124 lb 20.9 / 56.2 kg | 73 / 178 lb 33.1 / 80.7 kg | 109 / 240 lb 49.4 / 108.9 kg | 150 / 309 lb 68 / 140.2 kg |
| 260 lb 117.9 kg | 47 / 127 lb 21.3 / 57.6 kg | 75 / 182 lb 34 / 82.6 kg | 112 / 247 lb 50.8 / 112 kg | 154 / 317 lb 69.9 / 143.8 kg |
| 270 lb 122.5 kg | 48 / 130 lb 21.8 / 59 kg | 77 / 187 lb 34.9 / 84.8 kg | 115 / 253 lb 52.2 / 114.8 kg | 158 / 325 lb 71.7 / 147.4 kg |
| 280 lb 127 kg | 49 / 133 lb 22.2 / 60.3 kg | 79 / 192 lb 35.8 / 87.1 kg | 118 / 259 lb 53.5 / 117.5 kg | 162 / 333 lb 73.5 / 151 kg |
| 290 lb 131.5 kg | 50 / 137 lb 22.7 / 62.1 kg | 81 / 196 lb 36.7 / 88.9 kg | 121 / 265 lb 54.9 / 120.2 kg | 166 / 341 lb 75.3 / 154.7 kg |
| 300 lb 136.1 kg | 52 / 140 lb 23.6 / 63.5 kg | 83 / 201 lb 37.6 / 91.2 kg | 123 / 271 lb 55.8 / 122.9 kg | 169 / 348 lb 76.7 / 157.9 kg |
Women’s Straight Arm Pulldown vs Plate Loaded High Row Standards
How to read the table: The first number is Straight Arm 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 | 16 / 39 lb 7.3 / 17.7 kg | 27 / 60 lb 12.2 / 27.2 kg | 41 / 85 lb 18.6 / 38.6 kg | 57 / 112 lb 25.9 / 50.8 kg |
| 110 lb 49.9 kg | 17 / 41 lb 7.7 / 18.6 kg | 28 / 63 lb 12.7 / 28.6 kg | 44 / 90 lb 20 / 40.8 kg | 61 / 120 lb 27.7 / 54.4 kg |
| 120 lb 54.4 kg | 18 / 44 lb 8.2 / 20 kg | 30 / 67 lb 13.6 / 30.4 kg | 47 / 96 lb 21.3 / 43.5 kg | 65 / 127 lb 29.5 / 57.6 kg |
| 130 lb 59 kg | 19 / 46 lb 8.6 / 20.9 kg | 32 / 71 lb 14.5 / 32.2 kg | 49 / 101 lb 22.2 / 45.8 kg | 68 / 134 lb 30.8 / 60.8 kg |
| 140 lb 63.5 kg | 20 / 49 lb 9.1 / 22.2 kg | 33 / 74 lb 15 / 33.6 kg | 52 / 106 lb 23.6 / 48.1 kg | 72 / 140 lb 32.7 / 63.5 kg |
| 150 lb 68 kg | 21 / 51 lb 9.5 / 23.1 kg | 35 / 78 lb 15.9 / 35.4 kg | 54 / 111 lb 24.5 / 50.3 kg | 75 / 147 lb 34 / 66.7 kg |
| 160 lb 72.6 kg | 22 / 53 lb 10 / 24 kg | 37 / 81 lb 16.8 / 36.7 kg | 56 / 116 lb 25.4 / 52.6 kg | 78 / 153 lb 35.4 / 69.4 kg |
| 170 lb 77.1 kg | 23 / 55 lb 10.4 / 24.9 kg | 38 / 85 lb 17.2 / 38.6 kg | 59 / 121 lb 26.8 / 54.9 kg | 82 / 160 lb 37.2 / 72.6 kg |
| 180 lb 81.6 kg | 24 / 58 lb 10.9 / 26.3 kg | 40 / 88 lb 18.1 / 39.9 kg | 61 / 125 lb 27.7 / 56.7 kg | 85 / 166 lb 38.6 / 75.3 kg |
| 190 lb 86.2 kg | 25 / 60 lb 11.3 / 27.2 kg | 41 / 91 lb 18.6 / 41.3 kg | 63 / 130 lb 28.6 / 59 kg | 88 / 172 lb 39.9 / 78 kg |
| 200 lb 90.7 kg | 25 / 62 lb 11.3 / 28.1 kg | 42 / 94 lb 19.1 / 42.6 kg | 65 / 134 lb 29.5 / 60.8 kg | 91 / 178 lb 41.3 / 80.7 kg |
| 210 lb 95.3 kg | 26 / 64 lb 11.8 / 29 kg | 44 / 98 lb 20 / 44.5 kg | 68 / 139 lb 30.8 / 63 kg | 94 / 184 lb 42.6 / 83.5 kg |
| 220 lb 99.8 kg | 27 / 66 lb 12.2 / 29.9 kg | 45 / 101 lb 20.4 / 45.8 kg | 70 / 143 lb 31.8 / 64.9 kg | 97 / 190 lb 44 / 86.2 kg |
| 230 lb 104.3 kg | 28 / 68 lb 12.7 / 30.8 kg | 47 / 104 lb 21.3 / 47.2 kg | 72 / 148 lb 32.7 / 67.1 kg | 100 / 195 lb 45.4 / 88.5 kg |
| 240 lb 108.9 kg | 29 / 70 lb 13.2 / 31.8 kg | 48 / 107 lb 21.8 / 48.5 kg | 74 / 152 lb 33.6 / 68.9 kg | 103 / 201 lb 46.7 / 91.2 kg |
How Your Straight Arm 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 straight arm pulldown strength level
The standards use the sex-specific straight arm 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 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 straight arm pulldown | Use selected-stack estimated max and adjust 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 Straight Arm 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 straight arm 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.
44 → 81.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the straight arm pulldown standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +48 lb +21.8 kg | +64 lb +29 kg | +80 lb +36.3 kg | +97 lb +44 kg |
| 130 lb 59 kg | +50 lb +22.7 kg | +68 lb +30.9 kg | +84 lb +38.1 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +53 lb +24 kg | +71 lb +32.2 kg | +89 lb +40.3 kg | +108 lb +49 kg |
| 150 lb 68 kg | +56 lb +25.4 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +113 lb +51.3 kg |
| 160 lb 72.6 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +97 lb +44 kg | +118 lb +53.6 kg |
| 170 lb 77.1 kg | +61 lb +27.6 kg | +80 lb +36.2 kg | +102 lb +46.3 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +62 lb +28.1 kg | +84 lb +38.1 kg | +105 lb +47.6 kg | +127 lb +57.6 kg |
| 190 lb 86.2 kg | +65 lb +29.5 kg | +87 lb +39.4 kg | +109 lb +49.4 kg | +132 lb +59.9 kg |
| 200 lb 90.7 kg | +68 lb +30.8 kg | +90 lb +40.8 kg | +113 lb +51.3 kg | +137 lb +62.2 kg |
| 210 lb 95.3 kg | +69 lb +31.3 kg | +93 lb +42.2 kg | +117 lb +53.1 kg | +141 lb +63.9 kg |
| 220 lb 99.8 kg | +72 lb +32.6 kg | +96 lb +43.5 kg | +121 lb +54.8 kg | +145 lb +65.8 kg |
| 230 lb 104.3 kg | +74 lb +33.6 kg | +99 lb +44.9 kg | +124 lb +56.3 kg | +150 lb +68 kg |
| 240 lb 108.9 kg | +76 lb +34.4 kg | +102 lb +46.3 kg | +128 lb +58 kg | +154 lb +69.9 kg |
| 250 lb 113.4 kg | +78 lb +35.3 kg | +105 lb +47.6 kg | +131 lb +59.5 kg | +159 lb +72.2 kg |
| 260 lb 117.9 kg | +80 lb +36.3 kg | +107 lb +48.6 kg | +135 lb +61.2 kg | +163 lb +73.9 kg |
| 270 lb 122.5 kg | +82 lb +37.2 kg | +110 lb +49.9 kg | +138 lb +62.6 kg | +167 lb +75.7 kg |
| 280 lb 127 kg | +84 lb +38.1 kg | +113 lb +51.3 kg | +141 lb +64 kg | +171 lb +77.5 kg |
| 290 lb 131.5 kg | +87 lb +39.4 kg | +115 lb +52.2 kg | +144 lb +65.3 kg | +175 lb +79.4 kg |
| 300 lb 136.1 kg | +88 lb +39.9 kg | +118 lb +53.6 kg | +148 lb +67.1 kg | +179 lb +81.2 kg |
How Women’s Straight Arm 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.
24.9 → 44.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the straight arm pulldown standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.4 kg | +33 lb +15 kg | +44 lb +20 kg | +55 lb +24.9 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +46 lb +20.8 kg | +59 lb +26.7 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +62 lb +28.1 kg |
| 130 lb 59 kg | +27 lb +12.3 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +66 lb +30 kg |
| 140 lb 63.5 kg | +29 lb +13.1 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +72 lb +32.7 kg |
| 160 lb 72.6 kg | +31 lb +14 kg | +44 lb +19.9 kg | +60 lb +27.2 kg | +75 lb +34 kg |
| 170 lb 77.1 kg | +32 lb +14.5 kg | +47 lb +21.4 kg | +62 lb +28.1 kg | +78 lb +35.4 kg |
| 180 lb 81.6 kg | +34 lb +15.4 kg | +48 lb +21.8 kg | +64 lb +29 kg | +81 lb +36.7 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +84 lb +38.1 kg |
| 200 lb 90.7 kg | +37 lb +16.8 kg | +52 lb +23.5 kg | +69 lb +31.3 kg | +87 lb +39.4 kg |
| 210 lb 95.3 kg | +38 lb +17.2 kg | +54 lb +24.5 kg | +71 lb +32.2 kg | +90 lb +40.9 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +93 lb +42.2 kg |
| 230 lb 104.3 kg | +40 lb +18.1 kg | +57 lb +25.9 kg | +76 lb +34.4 kg | +95 lb +43.1 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +59 lb +26.7 kg | +78 lb +35.3 kg | +98 lb +44.5 kg |
Straight Arm Pulldown and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict plate loaded high row test. Use strict canonical Straight Arm Pulldown and Plate Loaded High Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the arms mostly straight through the full cable arc
Enter the displayed cable-stack resistance without pulley correction. Pull from overhead to the thighs with mostly straight elbows and a stable torso, then return under control. Do not enter lat pulldowns with elbow flexion, cable rows, pullovers with another implement, partial reps, stack-bounced reps, or body-swing-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 Straight Arm Pulldown result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Selected cable-stack resistance for Straight Arm Pulldown and Weight used for Plate Loaded High Row.
Related Tools
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pull Over — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.