Close Grip Supinated Lat Pulldown Strength Standards Calculator

Compare your Close Grip Supinated 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 86 lb at 190 lb for a man and 53 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the total selected or measured cable resistance at the attachment, 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 Close Grip Supinated 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 Close Grip Supinated Lat Pulldown?

A useful Endura benchmark for Close Grip Supinated Lat Pulldown is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 86 lb for a 190 lb man and 53 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the total selected or measured cable resistance at the attachment. 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 Close Grip Supinated 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 Close Grip Supinated 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.

Close Grip Supinated 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 total selected or measured cable resistance at the attachment. Use the same cable station and resistance convention for every comparison. Count 1–5 whole repetitions with both sides moving together through the same controlled range. Secure the thighs, use the same close supinated grip, and start with arms extended overhead. Pull to the defined upper-chest endpoint without torso swing, shrug, or behind-neck path; return under control. Count only bilateral reps with matching grip, seat, weight, range, and controlled lowering. No wide/neutral/pronated grip, row, pull-up, behind-neck, one-arm, or momentum-assisted substitution.

Endura built these standards from reviewed Close Grip Supinated 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	42 lb	63 lb	91 lb	126 lb+	147 lb+
130 lb	44 lb	67 lb	96 lb	133 lb+	155 lb+
140 lb	47 lb	70 lb	101 lb	140 lb+	163 lb+
150 lb	49 lb	73 lb	106 lb	146 lb+	171 lb+
160 lb	51 lb	77 lb	111 lb	152 lb+	178 lb+
170 lb	53 lb	80 lb	115 lb	159 lb+	186 lb+
180 lb	55 lb	83 lb	120 lb	165 lb+	193 lb+
190 lb	57 lb	86 lb	124 lb	171 lb+	200 lb+
200 lb	59 lb	89 lb	128 lb	177 lb+	207 lb+
210 lb	61 lb	92 lb	133 lb	183 lb+	214 lb+
220 lb	63 lb	95 lb	137 lb	189 lb+	221 lb+
230 lb	65 lb	98 lb	141 lb	194 lb+	227 lb+
240 lb	67 lb	100 lb	145 lb	200 lb+	234 lb+
250 lb	68 lb	103 lb	149 lb	205 lb+	240 lb+
260 lb	70 lb	106 lb	153 lb	211 lb+	247 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	25 lb	40 lb	57 lb	80 lb+	98 lb+
110 lb	27 lb	43 lb	61 lb	85 lb+	104 lb+
120 lb	28 lb	46 lb	65 lb	90 lb+	110 lb+
130 lb	30 lb	48 lb	68 lb	95 lb+	116 lb+
140 lb	32 lb	51 lb	72 lb	100 lb+	122 lb+
150 lb	33 lb	53 lb	75 lb	105 lb+	128 lb+
160 lb	34 lb	55 lb	78 lb	110 lb+	134 lb+
170 lb	36 lb	58 lb	82 lb	114 lb+	139 lb+
180 lb	37 lb	60 lb	85 lb	119 lb+	145 lb+
190 lb	39 lb	62 lb	88 lb	123 lb+	150 lb+
200 lb	40 lb	64 lb	91 lb	127 lb+	155 lb+
210 lb	41 lb	66 lb	94 lb	131 lb+	160 lb+
220 lb	43 lb	68 lb	97 lb	136 lb+	165 lb+

How the Close Grip Supinated 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 Close Grip Supinated 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 106 lb at 150 lb bodyweight, 124 lb at 190 lb, and 141 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Close Grip Supinated Lat Pulldown Strength Levels

Elite Close Grip Supinated 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.

Close Grip Supinated Lat Pulldown Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	146 lb	171 lb
Men	190 lb	171 lb	200 lb
Men	230 lb	194 lb	227 lb
Women	120 lb	90 lb	110 lb
Women	150 lb	105 lb	128 lb
Women	180 lb	119 lb	145 lb

Close Grip Supinated Lat Pulldown Strength Compared to Other Lifts

Use these comparisons to see how your Close Grip Supinated 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.

Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated Lat Pulldown.

Milestones in Close Grip Supinated Lat Pulldown Strength

Close Grip Supinated Lat Pulldown Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+29 lb	+38 lb	+47 lb	+29 lb
Women	150 lb	+20 lb	+22 lb	+30 lb	+23 lb

Use these related calculators for context, not as substitutes for the Close Grip Supinated 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.

Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated 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 Close Grip Supinated Lat Pulldown.

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