Assisted Pull Up Machine vs Lat Pulldown Strength Standards
Compare your assisted pull-up machine 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.
For Assisted Pull Up Machine, enter effective bodyweight after assistance. For Lat Pulldown, enter displayed machine or stack weight. Use strict assisted pull-ups at one unchanged machine setting, scored by bodyweight minus assistance and a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules. 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.
Assisted Pull Up Machine vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the assisted pull-up machine 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 assisted pull-up machine 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 Assisted Pull-Up Machine / 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 Assisted Pull-Up Machine vs Lat Pulldown Standards
How to read the table: The first number is Assisted Pull-Up Machine; 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 | 34 / 84 lb 15.2 / 38.1 kg | 50 / 126 lb 22.8 / 57.2 kg | 72 / 168 lb 32.6 / 76.2 kg | 98 / 210 lb 44.6 / 95.3 kg |
| 130 lb 59 kg | 36 / 89 lb 16.5 / 40.4 kg | 55 / 133 lb 24.8 / 60.3 kg | 78 / 177 lb 35.4 / 80.3 kg | 107 / 221 lb 48.4 / 100.2 kg |
| 140 lb 63.5 kg | 39 / 93 lb 17.8 / 42.2 kg | 59 / 140 lb 26.7 / 63.5 kg | 84 / 186 lb 38.1 / 84.4 kg | 115 / 233 lb 52.1 / 105.7 kg |
| 150 lb 68 kg | 42 / 97 lb 19 / 44 kg | 63 / 146 lb 28.6 / 66.2 kg | 90 / 195 lb 40.8 / 88.5 kg | 123 / 243 lb 55.8 / 110.2 kg |
| 160 lb 72.6 kg | 45 / 102 lb 20.3 / 46.3 kg | 67 / 152 lb 30.5 / 68.9 kg | 96 / 203 lb 43.6 / 92.1 kg | 131 / 254 lb 59.5 / 115.2 kg |
| 170 lb 77.1 kg | 48 / 106 lb 21.6 / 48.1 kg | 71 / 159 lb 32.4 / 72.1 kg | 102 / 212 lb 46.3 / 96.2 kg | 139 / 265 lb 63.2 / 120.2 kg |
| 180 lb 81.6 kg | 50 / 110 lb 22.8 / 49.9 kg | 76 / 165 lb 34.3 / 74.8 kg | 108 / 220 lb 49 / 99.8 kg | 148 / 275 lb 66.9 / 124.7 kg |
| 190 lb 86.2 kg | 53 / 114 lb 24.1 / 51.7 kg | 80 / 171 lb 36.2 / 77.6 kg | 114 / 228 lb 51.7 / 103.4 kg | 156 / 285 lb 70.7 / 129.3 kg |
| 200 lb 90.7 kg | 56 / 118 lb 25.4 / 53.5 kg | 84 / 177 lb 38.1 / 80.3 kg | 120 / 236 lb 54.4 / 107 kg | 164 / 295 lb 74.4 / 133.8 kg |
| 210 lb 95.3 kg | 59 / 122 lb 26.7 / 55.3 kg | 88 / 183 lb 40 / 83 kg | 126 / 244 lb 57.2 / 110.7 kg | 172 / 305 lb 78.1 / 138.3 kg |
| 220 lb 99.8 kg | 62 / 126 lb 27.9 / 57.2 kg | 92 / 189 lb 41.9 / 85.7 kg | 132 / 251 lb 59.9 / 113.9 kg | 180 / 314 lb 81.8 / 142.4 kg |
| 230 lb 104.3 kg | 64 / 129 lb 29.2 / 58.5 kg | 97 / 194 lb 43.8 / 88 kg | 138 / 259 lb 62.6 / 117.5 kg | 189 / 324 lb 85.5 / 147 kg |
| 240 lb 108.9 kg | 67 / 133 lb 30.5 / 60.3 kg | 101 / 200 lb 45.7 / 90.7 kg | 144 / 266 lb 65.3 / 120.7 kg | 197 / 333 lb 89.3 / 151 kg |
| 250 lb 113.4 kg | 70 / 137 lb 31.8 / 62.1 kg | 105 / 205 lb 47.6 / 93 kg | 150 / 274 lb 68 / 124.3 kg | 205 / 342 lb 93 / 155.1 kg |
| 260 lb 117.9 kg | 73 / 141 lb 33 / 64 kg | 109 / 211 lb 49.5 / 95.7 kg | 156 / 281 lb 70.7 / 127.5 kg | 213 / 351 lb 96.7 / 159.2 kg |
| 270 lb 122.5 kg | 76 / 144 lb 34.3 / 65.3 kg | 113 / 216 lb 51.5 / 98 kg | 162 / 288 lb 73.5 / 130.6 kg | 221 / 360 lb 100.4 / 163.3 kg |
| 280 lb 127 kg | 78 / 148 lb 35.6 / 67.1 kg | 118 / 221 lb 53.3 / 100.2 kg | 168 / 295 lb 76.2 / 133.8 kg | 230 / 369 lb 104.1 / 167.4 kg |
| 290 lb 131.5 kg | 81 / 151 lb 36.8 / 68.5 kg | 122 / 227 lb 55.2 / 103 kg | 174 / 302 lb 78.9 / 137 kg | 238 / 378 lb 107.8 / 171.5 kg |
| 300 lb 136.1 kg | 84 / 155 lb 38.1 / 70.3 kg | 126 / 232 lb 57.2 / 105.2 kg | 180 / 309 lb 81.7 / 140.2 kg | 246 / 386 lb 111.6 / 175.1 kg |
Women’s Assisted Pull-Up Machine vs Lat Pulldown Standards
How to read the table: The first number is Assisted Pull-Up Machine; 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 | 18 / 52 lb 8.2 / 23.6 kg | 30 / 80 lb 13.6 / 36.3 kg | 44 / 109 lb 20 / 49.4 kg | 62 / 137 lb 28.1 / 62.1 kg |
| 110 lb 49.9 kg | 20 / 55 lb 9 / 24.9 kg | 33 / 85 lb 15 / 38.6 kg | 48 / 116 lb 22 / 52.6 kg | 68 / 146 lb 30.9 / 66.2 kg |
| 120 lb 54.4 kg | 22 / 59 lb 9.8 / 26.8 kg | 36 / 90 lb 16.3 / 40.8 kg | 53 / 123 lb 23.9 / 55.8 kg | 74 / 155 lb 33.7 / 70.3 kg |
| 130 lb 59 kg | 23 / 62 lb 10.6 / 28.1 kg | 39 / 95 lb 17.7 / 43.1 kg | 57 / 130 lb 26 / 59 kg | 81 / 164 lb 36.6 / 74.4 kg |
| 140 lb 63.5 kg | 25 / 65 lb 11.4 / 29.5 kg | 42 / 100 lb 19.1 / 45.4 kg | 62 / 137 lb 27.9 / 62.1 kg | 87 / 172 lb 39.4 / 78 kg |
| 150 lb 68 kg | 27 / 68 lb 12.2 / 30.8 kg | 45 / 105 lb 20.4 / 47.6 kg | 66 / 143 lb 29.9 / 64.9 kg | 93 / 180 lb 42.2 / 81.6 kg |
| 160 lb 72.6 kg | 29 / 71 lb 13.1 / 32.2 kg | 48 / 110 lb 21.8 / 49.9 kg | 70 / 149 lb 31.9 / 67.6 kg | 99 / 188 lb 45 / 85.3 kg |
| 170 lb 77.1 kg | 31 / 74 lb 13.9 / 33.6 kg | 51 / 114 lb 23.1 / 51.7 kg | 75 / 155 lb 33.9 / 70.3 kg | 105 / 196 lb 47.8 / 88.9 kg |
| 180 lb 81.6 kg | 32 / 77 lb 14.7 / 34.9 kg | 54 / 119 lb 24.5 / 54 kg | 79 / 161 lb 35.9 / 73 kg | 112 / 203 lb 50.6 / 92.1 kg |
| 190 lb 86.2 kg | 34 / 80 lb 15.5 / 36.3 kg | 57 / 123 lb 25.9 / 55.8 kg | 84 / 167 lb 37.9 / 75.7 kg | 118 / 211 lb 53.4 / 95.7 kg |
| 200 lb 90.7 kg | 36 / 82 lb 16.3 / 37.2 kg | 60 / 127 lb 27.2 / 57.6 kg | 88 / 173 lb 39.9 / 78.5 kg | 124 / 218 lb 56.2 / 98.9 kg |
| 210 lb 95.3 kg | 38 / 85 lb 17.2 / 38.6 kg | 63 / 131 lb 28.6 / 59.4 kg | 92 / 179 lb 41.9 / 81.2 kg | 130 / 225 lb 59.1 / 102.1 kg |
| 220 lb 99.8 kg | 40 / 88 lb 18 / 39.9 kg | 66 / 136 lb 29.9 / 61.7 kg | 97 / 185 lb 43.9 / 83.9 kg | 136 / 232 lb 61.9 / 105.2 kg |
| 230 lb 104.3 kg | 41 / 90 lb 18.8 / 40.8 kg | 69 / 140 lb 31.3 / 63.5 kg | 101 / 190 lb 45.9 / 86.2 kg | 143 / 239 lb 64.7 / 108.4 kg |
| 240 lb 108.9 kg | 43 / 93 lb 19.6 / 42.2 kg | 72 / 144 lb 32.7 / 65.3 kg | 106 / 196 lb 47.9 / 88.9 kg | 149 / 246 lb 67.5 / 111.6 kg |
How Your Assisted Pull Up Machine 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 assisted pull-up machine strength level
The individual Assisted Pull Up Machine tool supplies sex-specific standards for effective bodyweight challenge divided by bodyweight. The assistance-stack number is subtracted from bodyweight before the entered set is estimated and rated; greater assistance therefore means a smaller challenge.
3. Find the lat pulldown strength level
The standards use the sex-specific targets from the individual Lat Pulldown (Strict) 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.
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 assisted pull-up | Use bodyweight minus assistance as the challenge and preserve the specialized direct ratios. |
| Rate the lat pulldown strict | Adjust lat pulldown strict 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 Assisted Pull Up Machine 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 assisted pull-up machine 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.
50.7 → 63.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the assisted pull-up machine standard. A plus sign means the lat pulldown standard is higher. A minus sign means the assisted pull-up machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +50 lb +22.9 kg | +76 lb +34.4 kg | +96 lb +43.6 kg | +112 lb +50.7 kg |
| 130 lb 59 kg | +53 lb +23.9 kg | +78 lb +35.5 kg | +99 lb +44.9 kg | +114 lb +51.8 kg |
| 140 lb 63.5 kg | +54 lb +24.4 kg | +81 lb +36.8 kg | +102 lb +46.3 kg | +118 lb +53.6 kg |
| 150 lb 68 kg | +55 lb +25 kg | +83 lb +37.6 kg | +105 lb +47.7 kg | +120 lb +54.4 kg |
| 160 lb 72.6 kg | +57 lb +26 kg | +85 lb +38.4 kg | +107 lb +48.5 kg | +123 lb +55.7 kg |
| 170 lb 77.1 kg | +58 lb +26.5 kg | +88 lb +39.7 kg | +110 lb +49.9 kg | +126 lb +57 kg |
| 180 lb 81.6 kg | +60 lb +27.1 kg | +89 lb +40.5 kg | +112 lb +50.8 kg | +127 lb +57.8 kg |
| 190 lb 86.2 kg | +61 lb +27.6 kg | +91 lb +41.4 kg | +114 lb +51.7 kg | +129 lb +58.6 kg |
| 200 lb 90.7 kg | +62 lb +28.1 kg | +93 lb +42.2 kg | +116 lb +52.6 kg | +131 lb +59.4 kg |
| 210 lb 95.3 kg | +63 lb +28.6 kg | +95 lb +43 kg | +118 lb +53.5 kg | +133 lb +60.2 kg |
| 220 lb 99.8 kg | +64 lb +29.3 kg | +97 lb +43.8 kg | +119 lb +54 kg | +134 lb +60.6 kg |
| 230 lb 104.3 kg | +65 lb +29.3 kg | +97 lb +44.2 kg | +121 lb +54.9 kg | +135 lb +61.5 kg |
| 240 lb 108.9 kg | +66 lb +29.8 kg | +99 lb +45 kg | +122 lb +55.4 kg | +136 lb +61.7 kg |
| 250 lb 113.4 kg | +67 lb +30.3 kg | +100 lb +45.4 kg | +124 lb +56.3 kg | +137 lb +62.1 kg |
| 260 lb 117.9 kg | +68 lb +31 kg | +102 lb +46.2 kg | +125 lb +56.8 kg | +138 lb +62.5 kg |
| 270 lb 122.5 kg | +68 lb +31 kg | +103 lb +46.5 kg | +126 lb +57.1 kg | +139 lb +62.9 kg |
| 280 lb 127 kg | +70 lb +31.5 kg | +103 lb +46.9 kg | +127 lb +57.6 kg | +139 lb +63.3 kg |
| 290 lb 131.5 kg | +70 lb +31.7 kg | +105 lb +47.8 kg | +128 lb +58.1 kg | +140 lb +63.7 kg |
| 300 lb 136.1 kg | +71 lb +32.2 kg | +106 lb +48 kg | +129 lb +58.5 kg | +140 lb +63.5 kg |
How Women’s Assisted Pull Up Machine 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.
34 → 44.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the assisted pull-up machine standard. A plus sign means the lat pulldown standard is higher. A minus sign means the assisted pull-up machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.4 kg | +50 lb +22.7 kg | +65 lb +29.4 kg | +75 lb +34 kg |
| 110 lb 49.9 kg | +35 lb +15.9 kg | +52 lb +23.6 kg | +68 lb +30.6 kg | +78 lb +35.3 kg |
| 120 lb 54.4 kg | +37 lb +17 kg | +54 lb +24.5 kg | +70 lb +31.9 kg | +81 lb +36.6 kg |
| 130 lb 59 kg | +39 lb +17.5 kg | +56 lb +25.4 kg | +73 lb +33 kg | +83 lb +37.8 kg |
| 140 lb 63.5 kg | +40 lb +18.1 kg | +58 lb +26.3 kg | +75 lb +34.2 kg | +85 lb +38.6 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +60 lb +27.2 kg | +77 lb +35 kg | +87 lb +39.4 kg |
| 160 lb 72.6 kg | +42 lb +19.1 kg | +62 lb +28.1 kg | +79 lb +35.7 kg | +89 lb +40.3 kg |
| 170 lb 77.1 kg | +43 lb +19.7 kg | +63 lb +28.6 kg | +80 lb +36.4 kg | +91 lb +41.1 kg |
| 180 lb 81.6 kg | +45 lb +20.2 kg | +65 lb +29.5 kg | +82 lb +37.1 kg | +91 lb +41.5 kg |
| 190 lb 86.2 kg | +46 lb +20.8 kg | +66 lb +29.9 kg | +83 lb +37.8 kg | +93 lb +42.3 kg |
| 200 lb 90.7 kg | +46 lb +20.9 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +94 lb +42.7 kg |
| 210 lb 95.3 kg | +47 lb +21.4 kg | +68 lb +30.8 kg | +87 lb +39.3 kg | +95 lb +43 kg |
| 220 lb 99.8 kg | +48 lb +21.9 kg | +70 lb +31.8 kg | +88 lb +40 kg | +96 lb +43.3 kg |
| 230 lb 104.3 kg | +49 lb +22 kg | +71 lb +32.2 kg | +89 lb +40.3 kg | +96 lb +43.7 kg |
| 240 lb 108.9 kg | +50 lb +22.6 kg | +72 lb +32.6 kg | +90 lb +41 kg | +97 lb +44.1 kg |
Assisted Pull Up Machine and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict machine-assisted pull-up and a strict lat pulldown strict. Use strict Assisted Pull Up Machine and Lat Pulldown sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Enter effective bodyweight, not the assistance-stack number
Subtract the machine assistance setting from bodyweight and enter that effective challenge. Keep assistance fixed and complete strict full-range reps without bouncing, cutting the bottom, or missing the top. Do not treat a larger assistance number as greater resistance.
Use a strict, repeatable Lat Pulldown (Strict)
Lifter is seated with thighs secured under pads. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area. Elbows travel down and slightly back (not flared excessively). Torso remains mostly upright with only slight lean (~10–15°). Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Assisted Pull Up Machine set and one recent Lat Pulldown set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Assisted Pull Up Machine — View the individual Assisted Pull-Up Machine standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Close Grip Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Wide Grip Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.