Cable Rope Lat Pulldown Strength Standards Calculator

Compare your Cable Rope Lat Pulldown strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 127 lb at 190 lb for a man and 70 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the selected or displayed cable-stack resistance, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count 1–5 whole repetitions with both sides moving together through the same controlled range.

The calculator compares that estimated one-rep max with the Cable Rope Lat Pulldown standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.

What Is a Good Weight for Cable Rope Lat Pulldown?

A useful Endura benchmark for Cable Rope Lat Pulldown is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 127 lb for a 190 lb man and 70 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the selected or displayed cable-stack resistance. Keep the same convention when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.

Your Cable Rope Lat Pulldown result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Cable Rope Lat Pulldown; it should not be treated as a rating for a nearby exercise.

A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.

Cable Rope Lat Pulldown Strength Standards

Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.

Enter the selected or displayed cable-stack resistance. Use the same cable station and setup when comparing sets. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Attach one rope to a high pulley. Use the same seated thigh-pad or kneeling setup and torso position throughout the set. Begin with both arms long overhead and shoulders controlled. Pull both rope ends to the upper-rib line with elbows down and back. Keep the torso tall. No lean-back row, shrug, swing, or one-side-leading rep. Return under control to the same overhead reach.

Endura built these standards from reviewed Cable Rope Lat Pulldown targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages.

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	63 lb	93 lb	126 lb	161 lb+	194 lb+
130 lb	67 lb	99 lb	133 lb	170 lb+	204 lb+
140 lb	70 lb	104 lb	140 lb	179 lb+	215 lb+
150 lb	73 lb	108 lb	146 lb	187 lb+	225 lb+
160 lb	77 lb	113 lb	152 lb	195 lb+	235 lb+
170 lb	80 lb	118 lb	159 lb	203 lb+	244 lb+
180 lb	83 lb	123 lb	165 lb	211 lb+	254 lb+
190 lb	86 lb	127 lb	171 lb	219 lb+	263 lb+
200 lb	89 lb	131 lb	177 lb	227 lb+	272 lb+
210 lb	92 lb	136 lb	183 lb	234 lb+	281 lb+
220 lb	95 lb	140 lb	189 lb	241 lb+	290 lb+
230 lb	98 lb	144 lb	194 lb	249 lb+	299 lb+
240 lb	100 lb	148 lb	200 lb	256 lb+	307 lb+
250 lb	103 lb	152 lb	205 lb	263 lb+	316 lb+
260 lb	106 lb	157 lb	211 lb	270 lb+	324 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	35 lb	53 lb	76 lb	99 lb+	121 lb+
110 lb	37 lb	57 lb	81 lb	106 lb+	129 lb+
120 lb	40 lb	60 lb	86 lb	112 lb+	137 lb+
130 lb	42 lb	64 lb	91 lb	118 lb+	145 lb+
140 lb	44 lb	67 lb	96 lb	124 lb+	152 lb+
150 lb	46 lb	70 lb	100 lb	130 lb+	159 lb+
160 lb	48 lb	73 lb	104 lb	136 lb+	166 lb+
170 lb	50 lb	76 lb	109 lb	141 lb+	173 lb+
180 lb	52 lb	79 lb	113 lb	147 lb+	180 lb+
190 lb	54 lb	82 lb	117 lb	152 lb+	186 lb+
200 lb	56 lb	85 lb	121 lb	157 lb+	193 lb+
210 lb	58 lb	88 lb	125 lb	163 lb+	199 lb+
220 lb	59 lb	90 lb	129 lb	168 lb+	205 lb+

How the Cable Rope Lat Pulldown Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Cable Rope Lat Pulldown targets for your exact bodyweight. A one-rep entry uses the entered weight directly.

The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 146 lb at 150 lb bodyweight, 171 lb at 190 lb, and 194 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Cable Rope Lat Pulldown Strength Levels

Elite Cable Rope Lat Pulldown strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.

Cable Rope Lat Pulldown Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	187 lb	225 lb
Men	190 lb	219 lb	263 lb
Men	230 lb	249 lb	299 lb
Women	120 lb	112 lb	137 lb
Women	150 lb	130 lb	159 lb
Women	180 lb	147 lb	180 lb

Cable Rope Lat Pulldown Strength Compared to Other Lifts

Use these comparisons to see how your Cable Rope Lat Pulldown strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.

Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.

Cable Rope Lat Pulldown Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.

Milestones in Cable Rope Lat Pulldown Strength

Cable Rope Lat Pulldown Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+41 lb	+44 lb	+48 lb	+44 lb
Women	150 lb	+24 lb	+30 lb	+30 lb	+29 lb

Use these related calculators for context, not as substitutes for the Cable Rope Lat Pulldown result. Each movement has its own execution rules and strength standards.

Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.

Cable Rope Lat Pulldown Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Lat Pulldown	Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.	Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Seated Cable Row	Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.	Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Chest Supported Row	Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.	Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
One Arm Dumbbell Row	Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.	Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.
Bent Over Row	Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.	Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Cable Rope Lat Pulldown.

Use Calculator