Bent Over Row vs Lat Pulldown Strength Standards
Compare your bent-over row 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 Bent Over Row, enter total barbell weight. For Lat Pulldown, enter displayed machine or stack weight. Use a strict unsupported barbell bent-over row with a fixed hinge and controlled touch to the torso 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.
Bent Over Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the bent-over row 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 bent-over row 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 Bent-Over Row / 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 Bent-Over Row vs Lat Pulldown Standards
How to read the table: The first number is Bent-Over Row; 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 | 91 / 84 lb 41.3 / 38.1 kg | 119 / 126 lb 54 / 57.2 kg | 160 / 168 lb 72.6 / 76.2 kg | 203 / 210 lb 92.1 / 95.3 kg |
| 130 lb 59 kg | 96 / 89 lb 43.5 / 40.4 kg | 126 / 133 lb 57.2 / 60.3 kg | 169 / 177 lb 76.7 / 80.3 kg | 214 / 221 lb 97.1 / 100.2 kg |
| 140 lb 63.5 kg | 101 / 93 lb 45.8 / 42.2 kg | 132 / 140 lb 59.9 / 63.5 kg | 178 / 186 lb 80.7 / 84.4 kg | 225 / 233 lb 102.1 / 105.7 kg |
| 150 lb 68 kg | 106 / 97 lb 48.1 / 44 kg | 138 / 146 lb 62.6 / 66.2 kg | 186 / 195 lb 84.4 / 88.5 kg | 236 / 243 lb 107 / 110.2 kg |
| 160 lb 72.6 kg | 111 / 102 lb 50.3 / 46.3 kg | 144 / 152 lb 65.3 / 68.9 kg | 194 / 203 lb 88 / 92.1 kg | 246 / 254 lb 111.6 / 115.2 kg |
| 170 lb 77.1 kg | 115 / 106 lb 52.2 / 48.1 kg | 150 / 159 lb 68 / 72.1 kg | 202 / 212 lb 91.6 / 96.2 kg | 256 / 265 lb 116.1 / 120.2 kg |
| 180 lb 81.6 kg | 120 / 110 lb 54.4 / 49.9 kg | 156 / 165 lb 70.8 / 74.8 kg | 210 / 220 lb 95.3 / 99.8 kg | 266 / 275 lb 120.7 / 124.7 kg |
| 190 lb 86.2 kg | 124 / 114 lb 56.2 / 51.7 kg | 162 / 171 lb 73.5 / 77.6 kg | 218 / 228 lb 98.9 / 103.4 kg | 276 / 285 lb 125.2 / 129.3 kg |
| 200 lb 90.7 kg | 128 / 118 lb 58.1 / 53.5 kg | 168 / 177 lb 76.2 / 80.3 kg | 226 / 236 lb 102.5 / 107 kg | 286 / 295 lb 129.7 / 133.8 kg |
| 210 lb 95.3 kg | 133 / 122 lb 60.3 / 55.3 kg | 173 / 183 lb 78.5 / 83 kg | 233 / 244 lb 105.7 / 110.7 kg | 295 / 305 lb 133.8 / 138.3 kg |
| 220 lb 99.8 kg | 137 / 126 lb 62.1 / 57.2 kg | 179 / 189 lb 81.2 / 85.7 kg | 240 / 251 lb 108.9 / 113.9 kg | 304 / 314 lb 137.9 / 142.4 kg |
| 230 lb 104.3 kg | 141 / 129 lb 64 / 58.5 kg | 184 / 194 lb 83.5 / 88 kg | 248 / 259 lb 112.5 / 117.5 kg | 313 / 324 lb 142 / 147 kg |
| 240 lb 108.9 kg | 145 / 133 lb 65.8 / 60.3 kg | 189 / 200 lb 85.7 / 90.7 kg | 255 / 266 lb 115.7 / 120.7 kg | 323 / 333 lb 146.5 / 151 kg |
| 250 lb 113.4 kg | 149 / 137 lb 67.6 / 62.1 kg | 195 / 205 lb 88.5 / 93 kg | 262 / 274 lb 118.8 / 124.3 kg | 331 / 342 lb 150.1 / 155.1 kg |
| 260 lb 117.9 kg | 153 / 141 lb 69.4 / 64 kg | 200 / 211 lb 90.7 / 95.7 kg | 269 / 281 lb 122 / 127.5 kg | 340 / 351 lb 154.2 / 159.2 kg |
| 270 lb 122.5 kg | 157 / 144 lb 71.2 / 65.3 kg | 205 / 216 lb 93 / 98 kg | 276 / 288 lb 125.2 / 130.6 kg | 349 / 360 lb 158.3 / 163.3 kg |
| 280 lb 127 kg | 161 / 148 lb 73 / 67.1 kg | 210 / 221 lb 95.3 / 100.2 kg | 282 / 295 lb 127.9 / 133.8 kg | 357 / 369 lb 161.9 / 167.4 kg |
| 290 lb 131.5 kg | 164 / 151 lb 74.4 / 68.5 kg | 215 / 227 lb 97.5 / 103 kg | 289 / 302 lb 131.1 / 137 kg | 366 / 378 lb 166 / 171.5 kg |
| 300 lb 136.1 kg | 168 / 155 lb 76.2 / 70.3 kg | 220 / 232 lb 99.8 / 105.2 kg | 296 / 309 lb 134.3 / 140.2 kg | 374 / 386 lb 169.6 / 175.1 kg |
Women’s Bent-Over Row vs Lat Pulldown Standards
How to read the table: The first number is Bent-Over Row; 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 | 63 / 52 lb 28.6 / 23.6 kg | 86 / 80 lb 39 / 36.3 kg | 114 / 109 lb 51.7 / 49.4 kg | 143 / 137 lb 64.9 / 62.1 kg |
| 110 lb 49.9 kg | 67 / 55 lb 30.4 / 24.9 kg | 92 / 85 lb 41.7 / 38.6 kg | 122 / 116 lb 55.3 / 52.6 kg | 153 / 146 lb 69.4 / 66.2 kg |
| 120 lb 54.4 kg | 72 / 59 lb 32.7 / 26.8 kg | 97 / 90 lb 44 / 40.8 kg | 129 / 123 lb 58.5 / 55.8 kg | 162 / 155 lb 73.5 / 70.3 kg |
| 130 lb 59 kg | 75 / 62 lb 34 / 28.1 kg | 103 / 95 lb 46.7 / 43.1 kg | 136 / 130 lb 61.7 / 59 kg | 171 / 164 lb 77.6 / 74.4 kg |
| 140 lb 63.5 kg | 79 / 65 lb 35.8 / 29.5 kg | 108 / 100 lb 49 / 45.4 kg | 143 / 137 lb 64.9 / 62.1 kg | 180 / 172 lb 81.6 / 78 kg |
| 150 lb 68 kg | 83 / 68 lb 37.6 / 30.8 kg | 113 / 105 lb 51.3 / 47.6 kg | 150 / 143 lb 68 / 64.9 kg | 188 / 180 lb 85.3 / 81.6 kg |
| 160 lb 72.6 kg | 87 / 71 lb 39.5 / 32.2 kg | 118 / 110 lb 53.5 / 49.9 kg | 157 / 149 lb 71.2 / 67.6 kg | 196 / 188 lb 88.9 / 85.3 kg |
| 170 lb 77.1 kg | 90 / 74 lb 40.8 / 33.6 kg | 123 / 114 lb 55.8 / 51.7 kg | 163 / 155 lb 73.9 / 70.3 kg | 204 / 196 lb 92.5 / 88.9 kg |
| 180 lb 81.6 kg | 94 / 77 lb 42.6 / 34.9 kg | 128 / 119 lb 58.1 / 54 kg | 169 / 161 lb 76.7 / 73 kg | 212 / 203 lb 96.2 / 92.1 kg |
| 190 lb 86.2 kg | 97 / 80 lb 44 / 36.3 kg | 132 / 123 lb 59.9 / 55.8 kg | 176 / 167 lb 79.8 / 75.7 kg | 220 / 211 lb 99.8 / 95.7 kg |
| 200 lb 90.7 kg | 101 / 82 lb 45.8 / 37.2 kg | 137 / 127 lb 62.1 / 57.6 kg | 182 / 173 lb 82.6 / 78.5 kg | 228 / 218 lb 103.4 / 98.9 kg |
| 210 lb 95.3 kg | 104 / 85 lb 47.2 / 38.6 kg | 141 / 131 lb 64 / 59.4 kg | 188 / 179 lb 85.3 / 81.2 kg | 235 / 225 lb 106.6 / 102.1 kg |
| 220 lb 99.8 kg | 107 / 88 lb 48.5 / 39.9 kg | 146 / 136 lb 66.2 / 61.7 kg | 194 / 185 lb 88 / 83.9 kg | 243 / 232 lb 110.2 / 105.2 kg |
| 230 lb 104.3 kg | 110 / 90 lb 49.9 / 40.8 kg | 150 / 140 lb 68 / 63.5 kg | 199 / 190 lb 90.3 / 86.2 kg | 250 / 239 lb 113.4 / 108.4 kg |
| 240 lb 108.9 kg | 114 / 93 lb 51.7 / 42.2 kg | 155 / 144 lb 70.3 / 65.3 kg | 205 / 196 lb 93 / 88.9 kg | 257 / 246 lb 116.6 / 111.6 kg |
How Your Bent Over Row 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 bent-over row strength level
The bent-over row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.
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 bent-over row | Adjust bent-over row targets to exact bodyweight with the two-thirds rule. |
| 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 Bent Over Row 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 bent-over row 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.
Intermediate, Advanced, and Elite at every displayed bodyweight.
3.2 → 5.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the bent-over row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 130 lb 59 kg | −7 lb −3.1 kg | +7 lb +3.1 kg | +8 lb +3.6 kg | +7 lb +3.1 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | −9 lb −4 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +8 lb +3.6 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | +9 lb +4 kg | +10 lb +4.5 kg | +9 lb +4 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +9 lb +4.1 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +9 lb +4.1 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | +10 lb +4.5 kg | +11 lb +5 kg | +10 lb +4.5 kg |
| 220 lb 99.8 kg | −11 lb −4.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +10 lb +4.5 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | +10 lb +4.5 kg | +11 lb +5 kg | +11 lb +5 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | +11 lb +5 kg | +11 lb +5 kg | +10 lb +4.5 kg |
| 250 lb 113.4 kg | −12 lb −5.5 kg | +10 lb +4.5 kg | +12 lb +5.5 kg | +11 lb +5 kg |
| 260 lb 117.9 kg | −12 lb −5.4 kg | +11 lb +5 kg | +12 lb +5.5 kg | +11 lb +5 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | +11 lb +5 kg | +12 lb +5.4 kg | +11 lb +5 kg |
| 280 lb 127 kg | −13 lb −5.9 kg | +11 lb +4.9 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
| 290 lb 131.5 kg | −13 lb −5.9 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
| 300 lb 136.1 kg | −13 lb −5.9 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
How Women’s Bent Over Row 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.
2.8 → 5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the bent-over row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −5 kg | −6 lb −2.7 kg | −5 lb −2.3 kg | −6 lb −2.8 kg |
| 110 lb 49.9 kg | −12 lb −5.5 kg | −7 lb −3.1 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −7 lb −3.2 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −8 lb −3.6 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −8 lb −3.6 kg | −6 lb −2.8 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −8 lb −3.7 kg | −7 lb −3.1 kg | −8 lb −3.7 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −8 lb −3.6 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −9 lb −4.1 kg | −8 lb −3.6 kg | −8 lb −3.6 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −9 lb −4.1 kg | −8 lb −3.7 kg | −9 lb −4.1 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −10 lb −4.5 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −10 lb −4.6 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −10 lb −4.5 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −10 lb −4.5 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −11 lb −5 kg | −9 lb −4.1 kg | −11 lb −5 kg |
Bent Over Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict lat pulldown strict. Use strict Bent Over Row 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.
Keep a fixed hinge during the barbell bent-over row
Hold a repeatable unsupported hinged position, pull the bar to the lower chest or upper abdomen, and lower it under control while the torso angle stays stable. Do not enter a Pendlay row, Yates row, chest-supported row, machine row, partial pull, hitched rep, or hip-driven heave.
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 Bent Over Row 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
- Barbell Bent-Over Row — View the individual Bent-Over Row 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.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.