Cable Face Pull vs Lat Pulldown Strength Standards
Compare your cable face pull 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.
Enter the displayed machine or stack weight separately for the cable face pull and strict lat pulldown. Use a strict, repeatable face pull set that follows the canonical setup, range, and lockout rules 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.
Cable Face Pull vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable face pull 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 cable face pull 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 Cable Face Pull / 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 Cable Face Pull vs Lat Pulldown Standards
How to read the table: The first number is Cable Face Pull; 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 | 17 / 84 lb 7.7 / 38.1 kg | 28 / 126 lb 12.7 / 57.2 kg | 43 / 168 lb 19.5 / 76.2 kg | 62 / 210 lb 28.1 / 95.3 kg |
| 130 lb 59 kg | 18 / 89 lb 8.2 / 40.4 kg | 30 / 133 lb 13.6 / 60.3 kg | 46 / 177 lb 20.9 / 80.3 kg | 65 / 221 lb 29.5 / 100.2 kg |
| 140 lb 63.5 kg | 19 / 93 lb 8.6 / 42.2 kg | 31 / 140 lb 14.1 / 63.5 kg | 48 / 186 lb 21.8 / 84.4 kg | 69 / 233 lb 31.3 / 105.7 kg |
| 150 lb 68 kg | 20 / 97 lb 9.1 / 44 kg | 32 / 146 lb 14.5 / 66.2 kg | 50 / 195 lb 22.7 / 88.5 kg | 72 / 243 lb 32.7 / 110.2 kg |
| 160 lb 72.6 kg | 21 / 102 lb 9.5 / 46.3 kg | 34 / 152 lb 15.4 / 68.9 kg | 53 / 203 lb 24 / 92.1 kg | 75 / 254 lb 34 / 115.2 kg |
| 170 lb 77.1 kg | 21 / 106 lb 9.5 / 48.1 kg | 35 / 159 lb 15.9 / 72.1 kg | 55 / 212 lb 24.9 / 96.2 kg | 78 / 265 lb 35.4 / 120.2 kg |
| 180 lb 81.6 kg | 22 / 110 lb 10 / 49.9 kg | 37 / 165 lb 16.8 / 74.8 kg | 57 / 220 lb 25.9 / 99.8 kg | 81 / 275 lb 36.7 / 124.7 kg |
| 190 lb 86.2 kg | 23 / 114 lb 10.4 / 51.7 kg | 38 / 171 lb 17.2 / 77.6 kg | 59 / 228 lb 26.8 / 103.4 kg | 84 / 285 lb 38.1 / 129.3 kg |
| 200 lb 90.7 kg | 24 / 118 lb 10.9 / 53.5 kg | 39 / 177 lb 17.7 / 80.3 kg | 61 / 236 lb 27.7 / 107 kg | 87 / 295 lb 39.5 / 133.8 kg |
| 210 lb 95.3 kg | 25 / 122 lb 11.3 / 55.3 kg | 41 / 183 lb 18.6 / 83 kg | 63 / 244 lb 28.6 / 110.7 kg | 90 / 305 lb 40.8 / 138.3 kg |
| 220 lb 99.8 kg | 25 / 126 lb 11.3 / 57.2 kg | 42 / 189 lb 19.1 / 85.7 kg | 65 / 251 lb 29.5 / 113.9 kg | 93 / 314 lb 42.2 / 142.4 kg |
| 230 lb 104.3 kg | 26 / 129 lb 11.8 / 58.5 kg | 43 / 194 lb 19.5 / 88 kg | 67 / 259 lb 30.4 / 117.5 kg | 95 / 324 lb 43.1 / 147 kg |
| 240 lb 108.9 kg | 27 / 133 lb 12.2 / 60.3 kg | 44 / 200 lb 20 / 90.7 kg | 69 / 266 lb 31.3 / 120.7 kg | 98 / 333 lb 44.5 / 151 kg |
| 250 lb 113.4 kg | 28 / 137 lb 12.7 / 62.1 kg | 46 / 205 lb 20.9 / 93 kg | 71 / 274 lb 32.2 / 124.3 kg | 101 / 342 lb 45.8 / 155.1 kg |
| 260 lb 117.9 kg | 28 / 141 lb 12.7 / 64 kg | 47 / 211 lb 21.3 / 95.7 kg | 73 / 281 lb 33.1 / 127.5 kg | 104 / 351 lb 47.2 / 159.2 kg |
| 270 lb 122.5 kg | 29 / 144 lb 13.2 / 65.3 kg | 48 / 216 lb 21.8 / 98 kg | 75 / 288 lb 34 / 130.6 kg | 106 / 360 lb 48.1 / 163.3 kg |
| 280 lb 127 kg | 30 / 148 lb 13.6 / 67.1 kg | 49 / 221 lb 22.2 / 100.2 kg | 76 / 295 lb 34.5 / 133.8 kg | 109 / 369 lb 49.4 / 167.4 kg |
| 290 lb 131.5 kg | 30 / 151 lb 13.6 / 68.5 kg | 50 / 227 lb 22.7 / 103 kg | 78 / 302 lb 35.4 / 137 kg | 111 / 378 lb 50.3 / 171.5 kg |
| 300 lb 136.1 kg | 31 / 155 lb 14.1 / 70.3 kg | 52 / 232 lb 23.6 / 105.2 kg | 80 / 309 lb 36.3 / 140.2 kg | 114 / 386 lb 51.7 / 175.1 kg |
Women’s Cable Face Pull vs Lat Pulldown Standards
How to read the table: The first number is Cable Face Pull; 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 | 8 / 52 lb 3.6 / 23.6 kg | 14 / 80 lb 6.4 / 36.3 kg | 23 / 109 lb 10.4 / 49.4 kg | 34 / 137 lb 15.4 / 62.1 kg |
| 110 lb 49.9 kg | 9 / 55 lb 4.1 / 24.9 kg | 15 / 85 lb 6.8 / 38.6 kg | 24 / 116 lb 10.9 / 52.6 kg | 36 / 146 lb 16.3 / 66.2 kg |
| 120 lb 54.4 kg | 9 / 59 lb 4.1 / 26.8 kg | 16 / 90 lb 7.3 / 40.8 kg | 26 / 123 lb 11.8 / 55.8 kg | 38 / 155 lb 17.2 / 70.3 kg |
| 130 lb 59 kg | 10 / 62 lb 4.5 / 28.1 kg | 16 / 95 lb 7.3 / 43.1 kg | 27 / 130 lb 12.2 / 59 kg | 40 / 164 lb 18.1 / 74.4 kg |
| 140 lb 63.5 kg | 11 / 65 lb 5 / 29.5 kg | 17 / 100 lb 7.7 / 45.4 kg | 29 / 137 lb 13.2 / 62.1 kg | 42 / 172 lb 19.1 / 78 kg |
| 150 lb 68 kg | 11 / 68 lb 5 / 30.8 kg | 18 / 105 lb 8.2 / 47.6 kg | 30 / 143 lb 13.6 / 64.9 kg | 44 / 180 lb 20 / 81.6 kg |
| 160 lb 72.6 kg | 11 / 71 lb 5 / 32.2 kg | 19 / 110 lb 8.6 / 49.9 kg | 31 / 149 lb 14.1 / 67.6 kg | 46 / 188 lb 20.9 / 85.3 kg |
| 170 lb 77.1 kg | 12 / 74 lb 5.4 / 33.6 kg | 20 / 114 lb 9.1 / 51.7 kg | 33 / 155 lb 15 / 70.3 kg | 48 / 196 lb 21.8 / 88.9 kg |
| 180 lb 81.6 kg | 12 / 77 lb 5.4 / 34.9 kg | 20 / 119 lb 9.1 / 54 kg | 34 / 161 lb 15.4 / 73 kg | 50 / 203 lb 22.7 / 92.1 kg |
| 190 lb 86.2 kg | 13 / 80 lb 5.9 / 36.3 kg | 21 / 123 lb 9.5 / 55.8 kg | 35 / 167 lb 15.9 / 75.7 kg | 52 / 211 lb 23.6 / 95.7 kg |
| 200 lb 90.7 kg | 13 / 82 lb 5.9 / 37.2 kg | 22 / 127 lb 10 / 57.6 kg | 36 / 173 lb 16.3 / 78.5 kg | 53 / 218 lb 24 / 98.9 kg |
| 210 lb 95.3 kg | 14 / 85 lb 6.4 / 38.6 kg | 23 / 131 lb 10.4 / 59.4 kg | 38 / 179 lb 17.2 / 81.2 kg | 55 / 225 lb 24.9 / 102.1 kg |
| 220 lb 99.8 kg | 14 / 88 lb 6.4 / 39.9 kg | 23 / 136 lb 10.4 / 61.7 kg | 39 / 185 lb 17.7 / 83.9 kg | 57 / 232 lb 25.9 / 105.2 kg |
| 230 lb 104.3 kg | 15 / 90 lb 6.8 / 40.8 kg | 24 / 140 lb 10.9 / 63.5 kg | 40 / 190 lb 18.1 / 86.2 kg | 59 / 239 lb 26.8 / 108.4 kg |
| 240 lb 108.9 kg | 15 / 93 lb 6.8 / 42.2 kg | 25 / 144 lb 11.3 / 65.3 kg | 41 / 196 lb 18.6 / 88.9 kg | 60 / 246 lb 27.2 / 111.6 kg |
How Your Cable Face Pull 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 cable face pull strength level
The standards use the sex-specific targets from the individual Face Pull 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.
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 face pull | Adjust face pull 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 Cable Face Pull 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 cable face pull 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.
67.2 → 123.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the cable face pull standard. A plus sign means the lat pulldown standard is higher. A minus sign means the cable face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +67 lb +30.4 kg | +98 lb +44.5 kg | +125 lb +56.7 kg | +148 lb +67.2 kg |
| 130 lb 59 kg | +71 lb +32.2 kg | +103 lb +46.7 kg | +131 lb +59.4 kg | +156 lb +70.7 kg |
| 140 lb 63.5 kg | +74 lb +33.6 kg | +109 lb +49.4 kg | +138 lb +62.6 kg | +164 lb +74.4 kg |
| 150 lb 68 kg | +77 lb +34.9 kg | +114 lb +51.7 kg | +145 lb +65.8 kg | +171 lb +77.5 kg |
| 160 lb 72.6 kg | +81 lb +36.8 kg | +118 lb +53.5 kg | +150 lb +68.1 kg | +179 lb +81.2 kg |
| 170 lb 77.1 kg | +85 lb +38.6 kg | +124 lb +56.2 kg | +157 lb +71.3 kg | +187 lb +84.8 kg |
| 180 lb 81.6 kg | +88 lb +39.9 kg | +128 lb +58 kg | +163 lb +73.9 kg | +194 lb +88 kg |
| 190 lb 86.2 kg | +91 lb +41.3 kg | +133 lb +60.4 kg | +169 lb +76.6 kg | +201 lb +91.2 kg |
| 200 lb 90.7 kg | +94 lb +42.6 kg | +138 lb +62.6 kg | +175 lb +79.3 kg | +208 lb +94.3 kg |
| 210 lb 95.3 kg | +97 lb +44 kg | +142 lb +64.4 kg | +181 lb +82.1 kg | +215 lb +97.5 kg |
| 220 lb 99.8 kg | +101 lb +45.9 kg | +147 lb +66.6 kg | +186 lb +84.4 kg | +221 lb +100.2 kg |
| 230 lb 104.3 kg | +103 lb +46.7 kg | +151 lb +68.5 kg | +192 lb +87.1 kg | +229 lb +103.9 kg |
| 240 lb 108.9 kg | +106 lb +48.1 kg | +156 lb +70.7 kg | +197 lb +89.4 kg | +235 lb +106.5 kg |
| 250 lb 113.4 kg | +109 lb +49.4 kg | +159 lb +72.1 kg | +203 lb +92.1 kg | +241 lb +109.3 kg |
| 260 lb 117.9 kg | +113 lb +51.3 kg | +164 lb +74.4 kg | +208 lb +94.4 kg | +247 lb +112 kg |
| 270 lb 122.5 kg | +115 lb +52.1 kg | +168 lb +76.2 kg | +213 lb +96.6 kg | +254 lb +115.2 kg |
| 280 lb 127 kg | +118 lb +53.5 kg | +172 lb +78 kg | +219 lb +99.3 kg | +260 lb +118 kg |
| 290 lb 131.5 kg | +121 lb +54.9 kg | +177 lb +80.3 kg | +224 lb +101.6 kg | +267 lb +121.2 kg |
| 300 lb 136.1 kg | +124 lb +56.2 kg | +180 lb +81.6 kg | +229 lb +103.9 kg | +272 lb +123.4 kg |
How Women’s Cable Face Pull 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.
46.7 → 84.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the cable face pull standard. A plus sign means the lat pulldown standard is higher. A minus sign means the cable face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +44 lb +20 kg | +66 lb +29.9 kg | +86 lb +39 kg | +103 lb +46.7 kg |
| 110 lb 49.9 kg | +46 lb +20.8 kg | +70 lb +31.8 kg | +92 lb +41.7 kg | +110 lb +49.9 kg |
| 120 lb 54.4 kg | +50 lb +22.7 kg | +74 lb +33.5 kg | +97 lb +44 kg | +117 lb +53.1 kg |
| 130 lb 59 kg | +52 lb +23.6 kg | +79 lb +35.8 kg | +103 lb +46.8 kg | +124 lb +56.3 kg |
| 140 lb 63.5 kg | +54 lb +24.5 kg | +83 lb +37.7 kg | +108 lb +48.9 kg | +130 lb +58.9 kg |
| 150 lb 68 kg | +57 lb +25.8 kg | +87 lb +39.4 kg | +113 lb +51.3 kg | +136 lb +61.6 kg |
| 160 lb 72.6 kg | +60 lb +27.2 kg | +91 lb +41.3 kg | +118 lb +53.5 kg | +142 lb +64.4 kg |
| 170 lb 77.1 kg | +62 lb +28.2 kg | +94 lb +42.6 kg | +122 lb +55.3 kg | +148 lb +67.1 kg |
| 180 lb 81.6 kg | +65 lb +29.5 kg | +99 lb +44.9 kg | +127 lb +57.6 kg | +153 lb +69.4 kg |
| 190 lb 86.2 kg | +67 lb +30.4 kg | +102 lb +46.3 kg | +132 lb +59.8 kg | +159 lb +72.1 kg |
| 200 lb 90.7 kg | +69 lb +31.3 kg | +105 lb +47.6 kg | +137 lb +62.2 kg | +165 lb +74.9 kg |
| 210 lb 95.3 kg | +71 lb +32.2 kg | +108 lb +49 kg | +141 lb +64 kg | +170 lb +77.2 kg |
| 220 lb 99.8 kg | +74 lb +33.5 kg | +113 lb +51.3 kg | +146 lb +66.2 kg | +175 lb +79.3 kg |
| 230 lb 104.3 kg | +75 lb +34 kg | +116 lb +52.6 kg | +150 lb +68.1 kg | +180 lb +81.6 kg |
| 240 lb 108.9 kg | +78 lb +35.4 kg | +119 lb +54 kg | +155 lb +70.3 kg | +186 lb +84.4 kg |
Cable Face Pull and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict face pull and a strict lat pulldown strict. Use a strict rope cable face pull and a strict seated overhand lat pulldown under each tool’s attachment, posture, start, range, and finish rules. Do not substitute rows, reverse flyes, behind-the-neck pulldowns, pull-ups, torso-swing reps, partial reps, or assisted reps.
Use a strict, repeatable Face Pull
Use a strict, repeatable Face Pull set through the full canonical range of motion. Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
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 Cable Face Pull set and one recent Lat Pulldown set
Enter each cable machine’s displayed resistance and a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed. Keep the same attachment and machine setup used for the test.
Related Tools
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Strict Bodyweight Pull-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.