Australian Pull Up vs Lat Pulldown Strength Standards
Compare your australian pull up and lat pulldown against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Strict repetitions for Australian Pull Up and Selected lat-pulldown stack weight for Lat Pulldown. Use hold a straight body under a fixed bar, pull the chest toward the bar, lower to straight arms, and keep the body position consistent.; use a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Australian Pull Up vs Lat Pulldown Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Australian Pull Up vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lat Pulldown:84 lb38.1 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Lat Pulldown:126 lb57.2 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Lat Pulldown:168 lb76.2 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Lat Pulldown:210 lb95.3 kg |
| 130 lb 59 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lat Pulldown:89 lb40.4 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Lat Pulldown:133 lb60.3 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Lat Pulldown:177 lb80.3 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Lat Pulldown:221 lb100.2 kg |
| 140 lb 63.5 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lat Pulldown:93 lb42.2 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Lat Pulldown:140 lb63.5 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Lat Pulldown:186 lb84.4 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Lat Pulldown:233 lb105.7 kg |
| 150 lb 68 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:97 lb44 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:146 lb66.2 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:195 lb88.5 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Lat Pulldown:243 lb110.2 kg |
| 160 lb 72.6 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:102 lb46.3 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:152 lb68.9 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:203 lb92.1 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Lat Pulldown:254 lb115.2 kg |
| 170 lb 77.1 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:106 lb48.1 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:159 lb72.1 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:212 lb96.2 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Lat Pulldown:265 lb120.2 kg |
| 180 lb 81.6 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:110 lb49.9 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:165 lb74.8 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:220 lb99.8 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Lat Pulldown:275 lb124.7 kg |
| 190 lb 86.2 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:114 lb51.7 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:171 lb77.6 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:228 lb103.4 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Lat Pulldown:285 lb129.3 kg |
| 200 lb 90.7 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:118 lb53.5 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:177 lb80.3 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:236 lb107 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:295 lb133.8 kg |
| 210 lb 95.3 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:122 lb55.3 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:183 lb83 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:244 lb110.7 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:305 lb138.3 kg |
| 220 lb 99.8 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:126 lb57.2 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:189 lb85.7 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:251 lb113.9 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:314 lb142.4 kg |
| 230 lb 104.3 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:129 lb58.5 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:194 lb88 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:259 lb117.5 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:324 lb147 kg |
| 240 lb 108.9 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:133 lb60.3 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:200 lb90.7 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:266 lb120.7 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:333 lb151 kg |
| 250 lb 113.4 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:137 lb62.1 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:205 lb93 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:274 lb124.3 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:342 lb155.1 kg |
| 260 lb 117.9 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:141 lb64 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:211 lb95.7 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:281 lb127.5 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:351 lb159.2 kg |
| 270 lb 122.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:144 lb65.3 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:216 lb98 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:288 lb130.6 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:360 lb163.3 kg |
| 280 lb 127 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:148 lb67.1 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:221 lb100.2 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:295 lb133.8 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:369 lb167.4 kg |
| 290 lb 131.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:151 lb68.5 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:227 lb103 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:302 lb137 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:378 lb171.5 kg |
| 300 lb 136.1 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:155 lb70.3 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:232 lb105.2 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Lat Pulldown:309 lb140.2 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Lat Pulldown:386 lb175.1 kg |
Women’s Australian Pull Up vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:52 lb23.6 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:80 lb36.3 kg | Australian Pull Up:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Lat Pulldown:109 lb49.4 kg | Australian Pull Up:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Lat Pulldown:137 lb62.1 kg |
| 110 lb 49.9 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lat Pulldown:55 lb24.9 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Lat Pulldown:85 lb38.6 kg | Australian Pull Up:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Lat Pulldown:116 lb52.6 kg | Australian Pull Up:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Lat Pulldown:146 lb66.2 kg |
| 120 lb 54.4 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:59 lb26.8 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:90 lb40.8 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Lat Pulldown:123 lb55.8 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Lat Pulldown:155 lb70.3 kg |
| 130 lb 59 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:62 lb28.1 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:95 lb43.1 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Lat Pulldown:130 lb59 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Lat Pulldown:164 lb74.4 kg |
| 140 lb 63.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:65 lb29.5 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:100 lb45.4 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Lat Pulldown:137 lb62.1 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Lat Pulldown:172 lb78 kg |
| 150 lb 68 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lat Pulldown:68 lb30.8 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Lat Pulldown:105 lb47.6 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Lat Pulldown:143 lb64.9 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Lat Pulldown:180 lb81.6 kg |
| 160 lb 72.6 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:71 lb32.2 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:110 lb49.9 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:149 lb67.6 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:188 lb85.3 kg |
| 170 lb 77.1 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:74 lb33.6 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:114 lb51.7 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:155 lb70.3 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:196 lb88.9 kg |
| 180 lb 81.6 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:77 lb34.9 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:119 lb54 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:161 lb73 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:203 lb92.1 kg |
| 190 lb 86.2 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:80 lb36.3 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:123 lb55.8 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:167 lb75.7 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:211 lb95.7 kg |
| 200 lb 90.7 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:82 lb37.2 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:127 lb57.6 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:173 lb78.5 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:218 lb98.9 kg |
| 210 lb 95.3 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:85 lb38.6 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:131 lb59.4 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:179 lb81.2 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:225 lb102.1 kg |
| 220 lb 99.8 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:88 lb39.9 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:136 lb61.7 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:185 lb83.9 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:232 lb105.2 kg |
| 230 lb 104.3 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:90 lb40.8 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:140 lb63.5 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:190 lb86.2 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:239 lb108.4 kg |
| 240 lb 108.9 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lat Pulldown:93 lb42.2 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Lat Pulldown:144 lb65.3 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Lat Pulldown:196 lb88.9 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Lat Pulldown:246 lb111.6 kg |
How Your Australian Pull Up vs Lat Pulldown Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Lat Pulldown, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Australian Pull Up result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Lat Pulldown result
The standards use the sex-specific strict lat pulldown thresholds from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the australian pull up set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Australian Pull Up reps. |
| Rate the lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Australian Pull Up and Lat Pulldown Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Australian Pull Up and Lat Pulldown Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Australian Pull Up and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict australian pull up test and a strict seated lat pulldown. Use strict canonical Australian Pull Up and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Australian Pull Up setup and load convention
hold a straight body under a fixed bar, pull the chest toward the bar, lower to straight arms, and keep the body position consistent. Stop when the rep no longer matches this test: vertical pull-ups, high-bar rows with bent hips, partial rows, assisted reps, or any shortcut that changes the score. Do not count vertical pull-ups, high-bar rows with bent hips, partial rows, assisted reps, weighted rows. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Pull from full overhead extension to the upper chest
Enter the displayed stack weight without pulley correction. Use a pronated grip, secure the thighs, pull from full overhead arm extension to the upper chest, and return under control with only slight torso lean. Do not enter behind-the-neck, close- or reverse-grip, single-arm, band, assisted-pull-up, partial, row-like, or momentum-assisted reps.
Enter one recent Australian Pull Up result and one recent Lat Pulldown result
Use each exercise’s canonical input: Strict repetitions for Australian Pull Up and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Australian Pull Up Strength Standards — View the individual Australian Pull Up standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.