Close Grip Lat Pulldown Strength Standards Calculator
Under strict Close Grip Lat Pulldown strength standards, Novice starts around 0.65x bodyweight for men and 0.48x for women, while Elite starts around 1.6x for men and 1.2x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Close Grip Lat Pulldown is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Close Grip Lat Pulldown standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Close Grip Lat Pulldown Strength Score
Your Close Grip Lat Pulldown strength score is your estimated 1RM divided by bodyweight. It ranks strict seated close-grip cable vertical pulling strength, not the biggest stack number you can move with a row-like layback.
The useful result is the ratio. A 200 lb male with a 250 lb estimated 1RM has a 1.25 ratio, which reaches the Advanced line. A lighter lifter with the same estimate scores higher, while a heavier lifter with the same estimate scores lower.
This calculator assumes a close neutral-grip or semi-neutral-grip attachment, thighs secured under pads, arms starting overhead near full extension, elbows driving down and slightly back, a repeatable chest-level finish, and a controlled return.
The result does not measure standard-bar Lat Pulldown, Neutral Grip Pull-Up, Chin-Up, Seated Cable Row, Machine Seated Row, straight-arm pulldown, pullover, shrug, curl, or grip-only strength. Cable-stack readings also vary by pulley ratio, friction, routing, and attachment, so compare progress on the same station whenever possible.
If the set uses straps, excessive layback, stack bounce, partial range, a missed chest-level finish, a single-arm handle, a standard wide bar, or a row substitution, the score is inflated and should not be treated as a valid Close Grip Lat Pulldown standard.
Close Grip Lat Pulldown Strength Standards
The Close Grip Lat Pulldown tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Close Grip Lat Pulldown Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 91 lb | 91–132 lb | 133–174 lb | 175–216 lb | 217–254 lb | 255 lb+ |
| 130 lb | Under 96 lb | 96–140 lb | 141–184 lb | 185–228 lb | 229–268 lb | 269 lb+ |
| 140 lb | Under 101 lb | 101–147 lb | 148–193 lb | 194–240 lb | 241–281 lb | 282 lb+ |
| 150 lb | Under 106 lb | 106–154 lb | 155–202 lb | 203–251 lb | 252–295 lb | 296 lb+ |
| 160 lb | Under 111 lb | 111–160 lb | 161–211 lb | 212–262 lb | 263–308 lb | 309 lb+ |
| 170 lb | Under 115 lb | 115–167 lb | 168–220 lb | 221–273 lb | 274–320 lb | 321 lb+ |
| 180 lb | Under 120 lb | 120–174 lb | 175–229 lb | 230–284 lb | 285–333 lb | 334 lb+ |
| 190 lb | Under 124 lb | 124–180 lb | 181–237 lb | 238–294 lb | 295–345 lb | 346 lb+ |
| 200 lb | Under 128 lb | 128–186 lb | 187–245 lb | 246–304 lb | 305–357 lb | 358 lb+ |
| 210 lb | Under 133 lb | 133–192 lb | 193–253 lb | 254–314 lb | 315–369 lb | 370 lb+ |
| 220 lb | Under 137 lb | 137–199 lb | 200–261 lb | 262–324 lb | 325–381 lb | 382 lb+ |
| 230 lb | Under 141 lb | 141–205 lb | 206–269 lb | 270–334 lb | 335–392 lb | 393 lb+ |
| 240 lb | Under 145 lb | 145–211 lb | 212–277 lb | 278–344 lb | 345–403 lb | 404 lb+ |
| 250 lb | Under 149 lb | 149–216 lb | 217–285 lb | 286–353 lb | 354–414 lb | 415 lb+ |
| 260 lb | Under 153 lb | 153–222 lb | 223–292 lb | 293–363 lb | 364–425 lb | 426 lb+ |
Women’s Close Grip Lat Pulldown Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 55 lb | 55–83 lb | 84–113 lb | 114–142 lb | 143–162 lb | 163 lb+ |
| 110 lb | Under 59 lb | 59–88 lb | 89–120 lb | 121–151 lb | 152–172 lb | 173 lb+ |
| 120 lb | Under 62 lb | 62–94 lb | 95–127 lb | 128–160 lb | 161–183 lb | 184 lb+ |
| 130 lb | Under 65 lb | 65–99 lb | 100–134 lb | 135–169 lb | 170–193 lb | 194 lb+ |
| 140 lb | Under 69 lb | 69–104 lb | 105–141 lb | 142–178 lb | 179–202 lb | 203 lb+ |
| 150 lb | Under 72 lb | 72–109 lb | 110–148 lb | 149–186 lb | 187–212 lb | 213 lb+ |
| 160 lb | Under 75 lb | 75–114 lb | 115–155 lb | 156–194 lb | 195–221 lb | 222 lb+ |
| 170 lb | Under 78 lb | 78–119 lb | 120–161 lb | 162–202 lb | 203–231 lb | 232 lb+ |
| 180 lb | Under 81 lb | 81–123 lb | 124–167 lb | 168–210 lb | 211–240 lb | 241 lb+ |
| 190 lb | Under 84 lb | 84–128 lb | 129–173 lb | 174–218 lb | 219–248 lb | 249 lb+ |
| 200 lb | Under 87 lb | 87–132 lb | 133–180 lb | 181–226 lb | 227–257 lb | 258 lb+ |
| 210 lb | Under 90 lb | 90–137 lb | 138–185 lb | 186–233 lb | 234–266 lb | 267 lb+ |
| 220 lb | Under 93 lb | 93–141 lb | 142–191 lb | 192–240 lb | 241–274 lb | 275 lb+ |
These are Endura’s practical Close Grip Lat Pulldown standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Close Grip Lat Pulldown Calculator Works
The calculator estimates your 1RM from resistance and reps, divides that estimate by bodyweight, then compares the ratio with sex-specific Close Grip Lat Pulldown standards. One-rep entries use the entered resistance directly; multi-rep entries use the e1RM helper before the bodyweight ratio is calculated.
Ratio = estimated 1RM / bodyweight.
If a 200 lb male enters a 250 lb estimated 1RM, the ratio is 250 / 200 = 1.25, which is Advanced. If he enters 310 lb, the ratio is 1.55, which reaches Elite.
If a 150 lb female enters a 149 lb estimated 1RM, the ratio is 0.99, which is Advanced. A 186 lb estimate at the same bodyweight reaches Elite because 186 / 150 = 1.24.
The calculation only ranks strict close-grip pulldown reps. A pull-up, chin-up, row, straight-arm pulldown, or strapped partial overload may produce a number, but it does not answer the same standards question.
For repeat tests, keep the cable station, attachment, thigh-pad setting, upper-body angle, overhead start, chest-level finish, and raw grip rule the same.
Elite Close Grip Lat Pulldown Strength Levels
Elite Close Grip Lat Pulldown strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
Elite means the lifter can move heavy selected cable resistance through the full close-grip pulldown standard: overhead start, chest-level finish, controlled return, stable upper-body position, and no row conversion.
For a 200 lb male, Elite starts at about 310 lb estimated 1RM and Stretch is about 364 lb. For a 150 lb female, Elite starts at about 186 lb estimated 1RM and Stretch is about 213 lb.
At these levels, small cheating patterns change the result dramatically. Straps, partial range, stack bounce, or a layback that turns the movement into a row should invalidate the entry even when the calculator displays an Elite tier.
A clean Elite score should be repeatable on video. The attachment, start, finish, upper-body angle, and controlled return should look like the lower-tier standard with more resistance, not like a different exercise.
Close Grip Lat Pulldown Strength Compared to Other Lifts
Close Grip Lat Pulldown sits near standard Lat Pulldown, Neutral Grip Pull-Up, Chin-Up, and Strict Pull-Up in the vertical-pull ecosystem, but the scoring method is different. It uses selected cable resistance, not bodyweight movement or added pull-up weight.
| Movement | Relationship | What The Gap Reveals |
|---|---|---|
| Lat Pulldown (Strict) | Closest cable pulldown anchor | Grip width and attachment can change elbow drive, shoulder comfort, and loading. |
| Neutral Grip Pull-Up | Closest grip-family bodyweight pull | Bodyweight control and cable-stack resistance are not interchangeable. |
| Chin-Up | Supinated vertical-pull contrast | Strong elbow flexors may help, but a chin-up is not a cable pulldown. |
| Seated Cable Row | Horizontal cable contrast | A close handle does not make a row and a pulldown the same standard. |
| Dumbbell Lying Pullover | Lat accessory contrast | Pullovers use mostly shoulder extension rather than an elbow-bending pulldown path. |
If your pull-up numbers are high but your close-grip pulldown score is modest, the cable station, attachment path, or controlled chest-level finish may be the limiter. If your pulldown score is high but pull-ups lag, bodyweight movement skill and trunk control may be the missing piece.
Use comparisons to find weak links, not to convert one lift into another. The standards result only belongs to strict Close Grip Lat Pulldown reps.
Milestones in Close Grip Lat Pulldown Strength
Milestones are bodyweight-ratio targets. They are useful only when the same attachment, setup, range, and raw no-strap standard stay intact.
| Men’s Milestone | Ratio | 200 lb Target |
|---|---|---|
| Intermediate | 0.95x | 190 lb estimated 1RM |
| Advanced | 1.25x | 250 lb estimated 1RM |
| Elite | 1.55x | 310 lb estimated 1RM+ |
| Stretch | 1.82x | 364 lb estimated 1RM |
| Women’s Milestone | Ratio | 150 lb Target |
|---|---|---|
| Intermediate | 0.73x | 110 lb estimated 1RM |
| Advanced | 0.99x | 149 lb estimated 1RM |
| Elite | 1.24x | 186 lb estimated 1RM+ |
| Stretch | 1.42x | 213 lb estimated 1RM |
When you are close to the next milestone, preserve the standard first. A smaller valid improvement is more useful than a larger number produced by shortening the top range or leaning back harder.
Related Tools
Use these tools to compare Close Grip Lat Pulldown with closely related movements, implements, and strength demands. Each calculator keeps its own movement and scoring rules.
| Related tool | Why it is related | How it differs |
|---|---|---|
| Lat Pulldown (Strict) | Compare Lat Pulldown (Strict) with Close Grip Lat Pulldown as a closely related strength standard. | Lat Pulldown (Strict) uses its own movement, implement, and scoring rules. |
| Weighted Pull-Up | Compare Weighted Pull-Up with Close Grip Lat Pulldown as a closely related strength standard. | Weighted Pull-Up uses its own movement, implement, and scoring rules. |
| Seated Cable Row | Compare Seated Cable Row with Close Grip Lat Pulldown as a closely related strength standard. | Seated Cable Row uses its own movement, implement, and scoring rules. |
| Neutral Grip Pull-Up Strength Standards | Compare Neutral Grip Pull-Up Strength Standards with Close Grip Lat Pulldown as a closely related strength standard. | Neutral Grip Pull-Up Strength Standards uses its own movement, implement, and scoring rules. |
| Machine Seated Row | Compare Machine Seated Row with Close Grip Lat Pulldown as a closely related strength standard. | Machine Seated Row uses its own movement, implement, and scoring rules. |