Incline Bench Pulldown Strength Standards Calculator

Compare your Incline Bench 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 129 lb at 190 lb for a man and 69 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 Incline Bench 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 Incline Bench Pulldown?

A useful Endura benchmark for Incline Bench Pulldown is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 129 lb for a 190 lb man and 69 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 Incline Bench Pulldown result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Incline Bench 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.

Incline Bench 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. Set an adjustable bench at a repeatable incline, with the higher end facing the high pulley. Align the bench so the bar can travel to the upper chest without striking the bench. Lie face-down with the chest and torso supported, feet or lower legs stable, and both hands on the same straight bar in the selected overhand grip. Begin with elbows extended and the bar controlled in the overhead start range. Pull both elbows down toward the sides until the bar reaches the defined upper-chest finish; do not lift the chest, shrug, curl, or swing. Return the bar under control to the same overhead range.

Endura built these standards from reviewed Incline Bench 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	64 lb	95 lb	129 lb	165 lb+	199 lb+
130 lb	68 lb	100 lb	136 lb	174 lb+	210 lb+
140 lb	71 lb	105 lb	143 lb	183 lb+	220 lb+
150 lb	74 lb	110 lb	149 lb	191 lb+	231 lb+
160 lb	78 lb	115 lb	156 lb	200 lb+	241 lb+
170 lb	81 lb	120 lb	162 lb	208 lb+	251 lb+
180 lb	84 lb	124 lb	169 lb	216 lb+	260 lb+
190 lb	87 lb	129 lb	175 lb	224 lb+	270 lb+
200 lb	90 lb	133 lb	181 lb	232 lb+	279 lb+
210 lb	93 lb	138 lb	187 lb	239 lb+	289 lb+
220 lb	96 lb	142 lb	193 lb	247 lb+	298 lb+
230 lb	99 lb	147 lb	199 lb	254 lb+	307 lb+
240 lb	102 lb	151 lb	204 lb	262 lb+	316 lb+
250 lb	104 lb	155 lb	210 lb	269 lb+	324 lb+
260 lb	107 lb	159 lb	216 lb	276 lb+	333 lb+

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	34 lb	53 lb	76 lb	98 lb+	121 lb+
110 lb	37 lb	56 lb	81 lb	105 lb+	129 lb+
120 lb	39 lb	59 lb	85 lb	111 lb+	137 lb+
130 lb	41 lb	63 lb	90 lb	117 lb+	145 lb+
140 lb	43 lb	66 lb	95 lb	123 lb+	152 lb+
150 lb	45 lb	69 lb	99 lb	129 lb+	159 lb+
160 lb	47 lb	72 lb	103 lb	135 lb+	166 lb+
170 lb	49 lb	75 lb	108 lb	140 lb+	173 lb+
180 lb	51 lb	78 lb	112 lb	146 lb+	180 lb+
190 lb	53 lb	81 lb	116 lb	151 lb+	186 lb+
200 lb	55 lb	84 lb	120 lb	156 lb+	193 lb+
210 lb	56 lb	86 lb	124 lb	161 lb+	199 lb+
220 lb	58 lb	89 lb	128 lb	167 lb+	205 lb+

How the Incline Bench 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 Incline Bench 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 149 lb at 150 lb bodyweight, 175 lb at 190 lb, and 199 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite Incline Bench Pulldown Strength Levels

Elite Incline Bench 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.

Incline Bench Pulldown Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	191 lb	231 lb
Men	190 lb	224 lb	270 lb
Men	230 lb	254 lb	307 lb
Women	120 lb	111 lb	137 lb
Women	150 lb	129 lb	159 lb
Women	180 lb	146 lb	180 lb

Incline Bench Pulldown Strength Compared to Other Lifts

Use these comparisons to see how your Incline Bench 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.

Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench Pulldown.

Milestones in Incline Bench Pulldown Strength

Incline Bench Pulldown Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+42 lb	+46 lb	+49 lb	+46 lb
Women	150 lb	+24 lb	+30 lb	+30 lb	+30 lb

Use these related calculators for context, not as substitutes for the Incline Bench 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.

Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench 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 Incline Bench Pulldown.

Use Calculator