Landmine Row vs Lat Pulldown Strength Standards
Compare your landmine row 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 canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range and a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. 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.
Landmine Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine row 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 landmine row 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 Landmine Row / 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 Landmine Row vs Lat Pulldown Standards
How to read the table: The first number is Landmine Row; 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 | 77 / 84 lb 34.9 / 38.1 kg | 112 / 126 lb 50.8 / 57.2 kg | 151 / 168 lb 68.5 / 76.2 kg | 190 / 210 lb 86.2 / 95.3 kg |
| 130 lb 59 kg | 82 / 89 lb 37.2 / 40.4 kg | 118 / 133 lb 53.5 / 60.3 kg | 159 / 177 lb 72.1 / 80.3 kg | 200 / 221 lb 90.7 / 100.2 kg |
| 140 lb 63.5 kg | 86 / 93 lb 39 / 42.2 kg | 124 / 140 lb 56.2 / 63.5 kg | 167 / 186 lb 75.7 / 84.4 kg | 210 / 233 lb 95.3 / 105.7 kg |
| 150 lb 68 kg | 90 / 97 lb 40.8 / 44 kg | 130 / 146 lb 59 / 66.2 kg | 175 / 195 lb 79.4 / 88.5 kg | 220 / 243 lb 99.8 / 110.2 kg |
| 160 lb 72.6 kg | 94 / 102 lb 42.6 / 46.3 kg | 136 / 152 lb 61.7 / 68.9 kg | 183 / 203 lb 83 / 92.1 kg | 230 / 254 lb 104.3 / 115.2 kg |
| 170 lb 77.1 kg | 97 / 106 lb 44 / 48.1 kg | 141 / 159 lb 64 / 72.1 kg | 190 / 212 lb 86.2 / 96.2 kg | 240 / 265 lb 108.9 / 120.2 kg |
| 180 lb 81.6 kg | 101 / 110 lb 45.8 / 49.9 kg | 147 / 165 lb 66.7 / 74.8 kg | 198 / 220 lb 89.8 / 99.8 kg | 249 / 275 lb 112.9 / 124.7 kg |
| 190 lb 86.2 kg | 105 / 114 lb 47.6 / 51.7 kg | 152 / 171 lb 68.9 / 77.6 kg | 205 / 228 lb 93 / 103.4 kg | 258 / 285 lb 117 / 129.3 kg |
| 200 lb 90.7 kg | 109 / 118 lb 49.4 / 53.5 kg | 157 / 177 lb 71.2 / 80.3 kg | 212 / 236 lb 96.2 / 107 kg | 267 / 295 lb 121.1 / 133.8 kg |
| 210 lb 95.3 kg | 112 / 122 lb 50.8 / 55.3 kg | 162 / 183 lb 73.5 / 83 kg | 219 / 244 lb 99.3 / 110.7 kg | 276 / 305 lb 125.2 / 138.3 kg |
| 220 lb 99.8 kg | 116 / 126 lb 52.6 / 57.2 kg | 168 / 189 lb 76.2 / 85.7 kg | 226 / 251 lb 102.5 / 113.9 kg | 284 / 314 lb 128.8 / 142.4 kg |
| 230 lb 104.3 kg | 119 / 129 lb 54 / 58.5 kg | 173 / 194 lb 78.5 / 88 kg | 233 / 259 lb 105.7 / 117.5 kg | 293 / 324 lb 132.9 / 147 kg |
| 240 lb 108.9 kg | 123 / 133 lb 55.8 / 60.3 kg | 178 / 200 lb 80.7 / 90.7 kg | 240 / 266 lb 108.9 / 120.7 kg | 301 / 333 lb 136.5 / 151 kg |
| 250 lb 113.4 kg | 126 / 137 lb 57.2 / 62.1 kg | 183 / 205 lb 83 / 93 kg | 246 / 274 lb 111.6 / 124.3 kg | 310 / 342 lb 140.6 / 155.1 kg |
| 260 lb 117.9 kg | 129 / 141 lb 58.5 / 64 kg | 187 / 211 lb 84.8 / 95.7 kg | 253 / 281 lb 114.8 / 127.5 kg | 318 / 351 lb 144.2 / 159.2 kg |
| 270 lb 122.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 192 / 216 lb 87.1 / 98 kg | 259 / 288 lb 117.5 / 130.6 kg | 326 / 360 lb 147.9 / 163.3 kg |
| 280 lb 127 kg | 136 / 148 lb 61.7 / 67.1 kg | 197 / 221 lb 89.4 / 100.2 kg | 265 / 295 lb 120.2 / 133.8 kg | 334 / 369 lb 151.5 / 167.4 kg |
| 290 lb 131.5 kg | 139 / 151 lb 63 / 68.5 kg | 201 / 227 lb 91.2 / 103 kg | 272 / 302 lb 123.4 / 137 kg | 342 / 378 lb 155.1 / 171.5 kg |
| 300 lb 136.1 kg | 142 / 155 lb 64.4 / 70.3 kg | 206 / 232 lb 93.4 / 105.2 kg | 278 / 309 lb 126.1 / 140.2 kg | 350 / 386 lb 158.8 / 175.1 kg |
Women’s Landmine Row vs Lat Pulldown Standards
How to read the table: The first number is Landmine Row; 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 | 43 / 52 lb 19.5 / 23.6 kg | 66 / 80 lb 29.9 / 36.3 kg | 92 / 109 lb 41.7 / 49.4 kg | 118 / 137 lb 53.5 / 62.1 kg |
| 110 lb 49.9 kg | 46 / 55 lb 20.9 / 24.9 kg | 71 / 85 lb 32.2 / 38.6 kg | 98 / 116 lb 44.5 / 52.6 kg | 126 / 146 lb 57.2 / 66.2 kg |
| 120 lb 54.4 kg | 49 / 59 lb 22.2 / 26.8 kg | 75 / 90 lb 34 / 40.8 kg | 103 / 123 lb 46.7 / 55.8 kg | 134 / 155 lb 60.8 / 70.3 kg |
| 130 lb 59 kg | 52 / 62 lb 23.6 / 28.1 kg | 79 / 95 lb 35.8 / 43.1 kg | 109 / 130 lb 49.4 / 59 kg | 141 / 164 lb 64 / 74.4 kg |
| 140 lb 63.5 kg | 54 / 65 lb 24.5 / 29.5 kg | 83 / 100 lb 37.6 / 45.4 kg | 115 / 137 lb 52.2 / 62.1 kg | 148 / 172 lb 67.1 / 78 kg |
| 150 lb 68 kg | 57 / 68 lb 25.9 / 30.8 kg | 87 / 105 lb 39.5 / 47.6 kg | 120 / 143 lb 54.4 / 64.9 kg | 155 / 180 lb 70.3 / 81.6 kg |
| 160 lb 72.6 kg | 60 / 71 lb 27.2 / 32.2 kg | 91 / 110 lb 41.3 / 49.9 kg | 125 / 149 lb 56.7 / 67.6 kg | 162 / 188 lb 73.5 / 85.3 kg |
| 170 lb 77.1 kg | 62 / 74 lb 28.1 / 33.6 kg | 95 / 114 lb 43.1 / 51.7 kg | 130 / 155 lb 59 / 70.3 kg | 168 / 196 lb 76.2 / 88.9 kg |
| 180 lb 81.6 kg | 64 / 77 lb 29 / 34.9 kg | 98 / 119 lb 44.5 / 54 kg | 136 / 161 lb 61.7 / 73 kg | 175 / 203 lb 79.4 / 92.1 kg |
| 190 lb 86.2 kg | 67 / 80 lb 30.4 / 36.3 kg | 102 / 123 lb 46.3 / 55.8 kg | 140 / 167 lb 63.5 / 75.7 kg | 181 / 211 lb 82.1 / 95.7 kg |
| 200 lb 90.7 kg | 69 / 82 lb 31.3 / 37.2 kg | 105 / 127 lb 47.6 / 57.6 kg | 145 / 173 lb 65.8 / 78.5 kg | 188 / 218 lb 85.3 / 98.9 kg |
| 210 lb 95.3 kg | 71 / 85 lb 32.2 / 38.6 kg | 109 / 131 lb 49.4 / 59.4 kg | 150 / 179 lb 68 / 81.2 kg | 194 / 225 lb 88 / 102.1 kg |
| 220 lb 99.8 kg | 74 / 88 lb 33.6 / 39.9 kg | 112 / 136 lb 50.8 / 61.7 kg | 155 / 185 lb 70.3 / 83.9 kg | 200 / 232 lb 90.7 / 105.2 kg |
| 230 lb 104.3 kg | 76 / 90 lb 34.5 / 40.8 kg | 116 / 140 lb 52.6 / 63.5 kg | 160 / 190 lb 72.6 / 86.2 kg | 206 / 239 lb 93.4 / 108.4 kg |
| 240 lb 108.9 kg | 78 / 93 lb 35.4 / 42.2 kg | 119 / 144 lb 54 / 65.3 kg | 164 / 196 lb 74.4 / 88.9 kg | 212 / 246 lb 96.2 / 111.6 kg |
How Your Landmine Row 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 landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine Row 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 row more free-end landmine load without requiring strength to increase pound for pound.
3. Find the lat pulldown strength level
The standards use the sex-specific strict lat pulldown thresholds from the individual 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 larger lifters are expected to move more displayed resistance 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 landmine row | Adjust free-end-load landmine row targets to exact bodyweight with the two-thirds rule. |
| Rate the lat pulldown | Use selected-stack estimated max and adjust 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 Landmine Row 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 landmine row 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.
9.1 → 16.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the landmine row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +16 lb +7.3 kg | +19 lb +8.7 kg | +23 lb +10.4 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +23 lb +10.4 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +24 lb +10.9 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +22 lb +10 kg | +25 lb +11.3 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +19 lb +8.7 kg | +23 lb +10.4 kg | +27 lb +12.3 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +24 lb +10.8 kg | +28 lb +12.7 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +25 lb +11.4 kg | +29 lb +13.1 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +21 lb +9.5 kg | +25 lb +11.4 kg | +30 lb +13.6 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +22 lb +10 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 250 lb 113.4 kg | +11 lb +4.9 kg | +22 lb +10 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 260 lb 117.9 kg | +12 lb +5.5 kg | +24 lb +10.9 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +34 lb +15.4 kg |
| 280 lb 127 kg | +12 lb +5.4 kg | +24 lb +10.8 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +26 lb +11.8 kg | +30 lb +13.6 kg | +36 lb +16.4 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +26 lb +11.8 kg | +31 lb +14.1 kg | +36 lb +16.3 kg |
How Women’s Landmine Row 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.
8.6 → 15.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the landmine row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +19 lb +8.6 kg |
| 110 lb 49.9 kg | +9 lb +4 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +20 lb +9 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +21 lb +9.5 kg |
| 130 lb 59 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +21 lb +9.6 kg | +23 lb +10.4 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +17 lb +7.8 kg | +22 lb +9.9 kg | +24 lb +10.9 kg |
| 150 lb 68 kg | +11 lb +4.9 kg | +18 lb +8.1 kg | +23 lb +10.5 kg | +25 lb +11.3 kg |
| 160 lb 72.6 kg | +11 lb +5 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +26 lb +11.8 kg |
| 170 lb 77.1 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 190 lb 86.2 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +30 lb +13.6 kg |
| 200 lb 90.7 kg | +13 lb +5.9 kg | +22 lb +10 kg | +28 lb +12.7 kg | +30 lb +13.6 kg |
| 210 lb 95.3 kg | +14 lb +6.4 kg | +22 lb +10 kg | +29 lb +13.2 kg | +31 lb +14.1 kg |
| 220 lb 99.8 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +32 lb +14.5 kg |
| 230 lb 104.3 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +33 lb +15 kg |
| 240 lb 108.9 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +34 lb +15.4 kg |
Landmine Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict two-arm landmine row and a strict seated lat pulldown. Use strict canonical Landmine Row and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
Pull from full overhead extension to the upper chest
Enter the displayed stack weight without pulley correction. Use a pronated grip, secure the thighs, pull from full overhead arm extension to the upper chest, and return under control with only slight torso lean. Do not enter behind-the-neck, close- or reverse-grip, single-arm, band, assisted-pull-up, partial, row-like, or momentum-assisted reps.
Enter one recent Landmine Row result and one recent Lat Pulldown result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.