Straight Arm Pulldown vs Chest Supported Row Strength Standards
Compare your straight arm pulldown and chest supported row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Straight Arm Pulldown vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm 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 straight arm 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 Straight Arm 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 Straight Arm Pulldown vs Chest Supported Row Standards
How to read the table: The first number is Straight Arm 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 | 28 / 77 lb 12.7 / 34.9 kg | 45 / 104 lb 20.4 / 47.2 kg | 67 / 140 lb 30.4 / 63.5 kg | 92 / 179 lb 41.7 / 81.2 kg |
| 130 lb 59 kg | 30 / 82 lb 13.6 / 37.2 kg | 47 / 109 lb 21.3 / 49.4 kg | 71 / 148 lb 32.2 / 67.1 kg | 97 / 189 lb 44 / 85.7 kg |
| 140 lb 63.5 kg | 31 / 86 lb 14.1 / 39 kg | 50 / 115 lb 22.7 / 52.2 kg | 74 / 155 lb 33.6 / 70.3 kg | 102 / 198 lb 46.3 / 89.8 kg |
| 150 lb 68 kg | 32 / 90 lb 14.5 / 40.8 kg | 52 / 120 lb 23.6 / 54.4 kg | 78 / 162 lb 35.4 / 73.5 kg | 107 / 208 lb 48.5 / 94.3 kg |
| 160 lb 72.6 kg | 34 / 94 lb 15.4 / 42.6 kg | 54 / 126 lb 24.5 / 57.2 kg | 81 / 169 lb 36.7 / 76.7 kg | 111 / 217 lb 50.3 / 98.4 kg |
| 170 lb 77.1 kg | 35 / 97 lb 15.9 / 44 kg | 57 / 131 lb 25.9 / 59.4 kg | 84 / 176 lb 38.1 / 79.8 kg | 116 / 226 lb 52.6 / 102.5 kg |
| 180 lb 81.6 kg | 37 / 101 lb 16.8 / 45.8 kg | 59 / 136 lb 26.8 / 61.7 kg | 88 / 183 lb 39.9 / 83 kg | 121 / 234 lb 54.9 / 106.1 kg |
| 190 lb 86.2 kg | 38 / 105 lb 17.2 / 47.6 kg | 61 / 141 lb 27.7 / 64 kg | 91 / 190 lb 41.3 / 86.2 kg | 125 / 243 lb 56.7 / 110.2 kg |
| 200 lb 90.7 kg | 39 / 109 lb 17.7 / 49.4 kg | 63 / 146 lb 28.6 / 66.2 kg | 94 / 197 lb 42.6 / 89.4 kg | 129 / 251 lb 58.5 / 113.9 kg |
| 210 lb 95.3 kg | 41 / 112 lb 18.6 / 50.8 kg | 65 / 151 lb 29.5 / 68.5 kg | 97 / 203 lb 44 / 92.1 kg | 134 / 260 lb 60.8 / 117.9 kg |
| 220 lb 99.8 kg | 42 / 116 lb 19.1 / 52.6 kg | 67 / 155 lb 30.4 / 70.3 kg | 100 / 210 lb 45.4 / 95.3 kg | 138 / 268 lb 62.6 / 121.6 kg |
| 230 lb 104.3 kg | 43 / 119 lb 19.5 / 54 kg | 69 / 160 lb 31.3 / 72.6 kg | 103 / 216 lb 46.7 / 98 kg | 142 / 276 lb 64.4 / 125.2 kg |
| 240 lb 108.9 kg | 44 / 123 lb 20 / 55.8 kg | 71 / 165 lb 32.2 / 74.8 kg | 106 / 222 lb 48.1 / 100.7 kg | 146 / 284 lb 66.2 / 128.8 kg |
| 250 lb 113.4 kg | 46 / 126 lb 20.9 / 57.2 kg | 73 / 169 lb 33.1 / 76.7 kg | 109 / 228 lb 49.4 / 103.4 kg | 150 / 292 lb 68 / 132.4 kg |
| 260 lb 117.9 kg | 47 / 129 lb 21.3 / 58.5 kg | 75 / 174 lb 34 / 78.9 kg | 112 / 234 lb 50.8 / 106.1 kg | 154 / 300 lb 69.9 / 136.1 kg |
| 270 lb 122.5 kg | 48 / 133 lb 21.8 / 60.3 kg | 77 / 178 lb 34.9 / 80.7 kg | 115 / 240 lb 52.2 / 108.9 kg | 158 / 307 lb 71.7 / 139.3 kg |
| 280 lb 127 kg | 49 / 136 lb 22.2 / 61.7 kg | 79 / 183 lb 35.8 / 83 kg | 118 / 246 lb 53.5 / 111.6 kg | 162 / 315 lb 73.5 / 142.9 kg |
| 290 lb 131.5 kg | 50 / 139 lb 22.7 / 63 kg | 81 / 187 lb 36.7 / 84.8 kg | 121 / 252 lb 54.9 / 114.3 kg | 166 / 322 lb 75.3 / 146.1 kg |
| 300 lb 136.1 kg | 52 / 142 lb 23.6 / 64.4 kg | 83 / 191 lb 37.6 / 86.6 kg | 123 / 258 lb 55.8 / 117 kg | 169 / 329 lb 76.7 / 149.2 kg |
Women’s Straight Arm Pulldown vs Chest Supported Row Standards
How to read the table: The first number is Straight Arm 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 | 16 / 53 lb 7.3 / 24 kg | 27 / 72 lb 12.2 / 32.7 kg | 41 / 98 lb 18.6 / 44.5 kg | 57 / 124 lb 25.9 / 56.2 kg |
| 110 lb 49.9 kg | 17 / 56 lb 7.7 / 25.4 kg | 28 / 77 lb 12.7 / 34.9 kg | 44 / 104 lb 20 / 47.2 kg | 61 / 132 lb 27.7 / 59.9 kg |
| 120 lb 54.4 kg | 18 / 59 lb 8.2 / 26.8 kg | 30 / 82 lb 13.6 / 37.2 kg | 47 / 110 lb 21.3 / 49.9 kg | 65 / 140 lb 29.5 / 63.5 kg |
| 130 lb 59 kg | 19 / 63 lb 8.6 / 28.6 kg | 32 / 86 lb 14.5 / 39 kg | 49 / 116 lb 22.2 / 52.6 kg | 68 / 147 lb 30.8 / 66.7 kg |
| 140 lb 63.5 kg | 20 / 66 lb 9.1 / 29.9 kg | 33 / 91 lb 15 / 41.3 kg | 52 / 122 lb 23.6 / 55.3 kg | 72 / 155 lb 32.7 / 70.3 kg |
| 150 lb 68 kg | 21 / 69 lb 9.5 / 31.3 kg | 35 / 95 lb 15.9 / 43.1 kg | 54 / 128 lb 24.5 / 58.1 kg | 75 / 162 lb 34 / 73.5 kg |
| 160 lb 72.6 kg | 22 / 72 lb 10 / 32.7 kg | 37 / 99 lb 16.8 / 44.9 kg | 56 / 134 lb 25.4 / 60.8 kg | 78 / 169 lb 35.4 / 76.7 kg |
| 170 lb 77.1 kg | 23 / 75 lb 10.4 / 34 kg | 38 / 103 lb 17.2 / 46.7 kg | 59 / 139 lb 26.8 / 63 kg | 82 / 176 lb 37.2 / 79.8 kg |
| 180 lb 81.6 kg | 24 / 78 lb 10.9 / 35.4 kg | 40 / 107 lb 18.1 / 48.5 kg | 61 / 145 lb 27.7 / 65.8 kg | 85 / 183 lb 38.6 / 83 kg |
| 190 lb 86.2 kg | 25 / 81 lb 11.3 / 36.7 kg | 41 / 111 lb 18.6 / 50.3 kg | 63 / 150 lb 28.6 / 68 kg | 88 / 190 lb 39.9 / 86.2 kg |
| 200 lb 90.7 kg | 25 / 84 lb 11.3 / 38.1 kg | 42 / 115 lb 19.1 / 52.2 kg | 65 / 155 lb 29.5 / 70.3 kg | 91 / 196 lb 41.3 / 88.9 kg |
| 210 lb 95.3 kg | 26 / 86 lb 11.8 / 39 kg | 44 / 119 lb 20 / 54 kg | 68 / 160 lb 30.8 / 72.6 kg | 94 / 203 lb 42.6 / 92.1 kg |
| 220 lb 99.8 kg | 27 / 89 lb 12.2 / 40.4 kg | 45 / 123 lb 20.4 / 55.8 kg | 70 / 165 lb 31.8 / 74.8 kg | 97 / 209 lb 44 / 94.8 kg |
| 230 lb 104.3 kg | 28 / 92 lb 12.7 / 41.7 kg | 47 / 126 lb 21.3 / 57.2 kg | 72 / 170 lb 32.7 / 77.1 kg | 100 / 215 lb 45.4 / 97.5 kg |
| 240 lb 108.9 kg | 29 / 94 lb 13.2 / 42.6 kg | 48 / 130 lb 21.8 / 59 kg | 74 / 175 lb 33.6 / 79.4 kg | 103 / 222 lb 46.7 / 100.7 kg |
How Your Straight Arm 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 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 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 straight arm pulldown | Use selected-stack estimated max and adjust 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 Straight Arm 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 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.
39.5 → 72.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the straight arm pulldown standard. A plus sign means the chest supported 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 | +49 lb +22.2 kg | +59 lb +26.8 kg | +73 lb +33.1 kg | +87 lb +39.5 kg |
| 130 lb 59 kg | +52 lb +23.6 kg | +62 lb +28.1 kg | +77 lb +34.9 kg | +92 lb +41.7 kg |
| 140 lb 63.5 kg | +55 lb +24.9 kg | +65 lb +29.5 kg | +81 lb +36.7 kg | +96 lb +43.5 kg |
| 150 lb 68 kg | +58 lb +26.3 kg | +68 lb +30.8 kg | +84 lb +38.1 kg | +101 lb +45.8 kg |
| 160 lb 72.6 kg | +60 lb +27.2 kg | +72 lb +32.7 kg | +88 lb +40 kg | +106 lb +48.1 kg |
| 170 lb 77.1 kg | +62 lb +28.1 kg | +74 lb +33.5 kg | +92 lb +41.7 kg | +110 lb +49.9 kg |
| 180 lb 81.6 kg | +64 lb +29 kg | +77 lb +34.9 kg | +95 lb +43.1 kg | +113 lb +51.2 kg |
| 190 lb 86.2 kg | +67 lb +30.4 kg | +80 lb +36.3 kg | +99 lb +44.9 kg | +118 lb +53.5 kg |
| 200 lb 90.7 kg | +70 lb +31.7 kg | +83 lb +37.6 kg | +103 lb +46.8 kg | +122 lb +55.4 kg |
| 210 lb 95.3 kg | +71 lb +32.2 kg | +86 lb +39 kg | +106 lb +48.1 kg | +126 lb +57.1 kg |
| 220 lb 99.8 kg | +74 lb +33.5 kg | +88 lb +39.9 kg | +110 lb +49.9 kg | +130 lb +59 kg |
| 230 lb 104.3 kg | +76 lb +34.5 kg | +91 lb +41.3 kg | +113 lb +51.3 kg | +134 lb +60.8 kg |
| 240 lb 108.9 kg | +79 lb +35.8 kg | +94 lb +42.6 kg | +116 lb +52.6 kg | +138 lb +62.6 kg |
| 250 lb 113.4 kg | +80 lb +36.3 kg | +96 lb +43.6 kg | +119 lb +54 kg | +142 lb +64.4 kg |
| 260 lb 117.9 kg | +82 lb +37.2 kg | +99 lb +44.9 kg | +122 lb +55.3 kg | +146 lb +66.2 kg |
| 270 lb 122.5 kg | +85 lb +38.5 kg | +101 lb +45.8 kg | +125 lb +56.7 kg | +149 lb +67.6 kg |
| 280 lb 127 kg | +87 lb +39.5 kg | +104 lb +47.2 kg | +128 lb +58.1 kg | +153 lb +69.4 kg |
| 290 lb 131.5 kg | +89 lb +40.3 kg | +106 lb +48.1 kg | +131 lb +59.4 kg | +156 lb +70.8 kg |
| 300 lb 136.1 kg | +90 lb +40.8 kg | +108 lb +49 kg | +135 lb +61.2 kg | +160 lb +72.5 kg |
How Women’s Straight Arm Pulldown and Chest Supported 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.
30.3 → 54 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the straight arm pulldown standard. A plus sign means the chest supported 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 | +37 lb +16.7 kg | +45 lb +20.5 kg | +57 lb +25.9 kg | +67 lb +30.3 kg |
| 110 lb 49.9 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +60 lb +27.2 kg | +71 lb +32.2 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +63 lb +28.6 kg | +75 lb +34 kg |
| 130 lb 59 kg | +44 lb +20 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +79 lb +35.9 kg |
| 140 lb 63.5 kg | +46 lb +20.8 kg | +58 lb +26.3 kg | +70 lb +31.7 kg | +83 lb +37.6 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +74 lb +33.6 kg | +87 lb +39.5 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +91 lb +41.3 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +80 lb +36.2 kg | +94 lb +42.6 kg |
| 180 lb 81.6 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +84 lb +38.1 kg | +98 lb +44.4 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +70 lb +31.7 kg | +87 lb +39.4 kg | +102 lb +46.3 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +73 lb +33.1 kg | +90 lb +40.8 kg | +105 lb +47.6 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +75 lb +34 kg | +92 lb +41.8 kg | +109 lb +49.5 kg |
| 220 lb 99.8 kg | +62 lb +28.2 kg | +78 lb +35.4 kg | +95 lb +43 kg | +112 lb +50.8 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +79 lb +35.9 kg | +98 lb +44.4 kg | +115 lb +52.1 kg |
| 240 lb 108.9 kg | +65 lb +29.4 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +119 lb +54 kg |
Straight Arm Pulldown and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a bilateral chest-supported machine row. Use strict canonical Straight Arm Pulldown and Chest Supported 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.
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 Straight Arm 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
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported 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.