Lat Pulldown vs Bodyweight Back Extension Strength Standards
Compare your lat pulldown and bodyweight back extension against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Selected lat-pulldown stack weight for Lat Pulldown and No external load for Bodyweight Back Extension. Use a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean; use a strict, repeatable bodyweight back extension test using the canonical setup, range, and finish rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Lat Pulldown vs Bodyweight Back Extension Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Lat Pulldown vs Bodyweight Back Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Lat Pulldown:84 lb38.1 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Lat Pulldown:126 lb57.2 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Lat Pulldown:168 lb76.2 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Lat Pulldown:210 lb95.3 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 130 lb 59 kg | Lat Pulldown:89 lb40.4 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Lat Pulldown:133 lb60.3 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Lat Pulldown:177 lb80.3 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Lat Pulldown:221 lb100.2 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 140 lb 63.5 kg | Lat Pulldown:93 lb42.2 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Lat Pulldown:140 lb63.5 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Lat Pulldown:186 lb84.4 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Lat Pulldown:233 lb105.7 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 150 lb 68 kg | Lat Pulldown:97 lb44 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Lat Pulldown:146 lb66.2 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Lat Pulldown:195 lb88.5 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Lat Pulldown:243 lb110.2 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 160 lb 72.6 kg | Lat Pulldown:102 lb46.3 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Lat Pulldown:152 lb68.9 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Lat Pulldown:203 lb92.1 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Lat Pulldown:254 lb115.2 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 170 lb 77.1 kg | Lat Pulldown:106 lb48.1 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Lat Pulldown:159 lb72.1 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Lat Pulldown:212 lb96.2 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Lat Pulldown:265 lb120.2 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 180 lb 81.6 kg | Lat Pulldown:110 lb49.9 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Lat Pulldown:165 lb74.8 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Lat Pulldown:220 lb99.8 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Lat Pulldown:275 lb124.7 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 190 lb 86.2 kg | Lat Pulldown:114 lb51.7 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Lat Pulldown:171 lb77.6 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Lat Pulldown:228 lb103.4 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Lat Pulldown:285 lb129.3 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 200 lb 90.7 kg | Lat Pulldown:118 lb53.5 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:177 lb80.3 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:236 lb107 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:295 lb133.8 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 210 lb 95.3 kg | Lat Pulldown:122 lb55.3 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:183 lb83 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:244 lb110.7 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:305 lb138.3 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 220 lb 99.8 kg | Lat Pulldown:126 lb57.2 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:189 lb85.7 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:251 lb113.9 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:314 lb142.4 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 230 lb 104.3 kg | Lat Pulldown:129 lb58.5 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:194 lb88 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:259 lb117.5 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:324 lb147 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 240 lb 108.9 kg | Lat Pulldown:133 lb60.3 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:200 lb90.7 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:266 lb120.7 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:333 lb151 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 250 lb 113.4 kg | Lat Pulldown:137 lb62.1 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:205 lb93 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:274 lb124.3 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:342 lb155.1 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 260 lb 117.9 kg | Lat Pulldown:141 lb64 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:211 lb95.7 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:281 lb127.5 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:351 lb159.2 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 270 lb 122.5 kg | Lat Pulldown:144 lb65.3 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:216 lb98 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:288 lb130.6 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:360 lb163.3 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 280 lb 127 kg | Lat Pulldown:148 lb67.1 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:221 lb100.2 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:295 lb133.8 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:369 lb167.4 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 290 lb 131.5 kg | Lat Pulldown:151 lb68.5 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:227 lb103 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:302 lb137 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:378 lb171.5 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 300 lb 136.1 kg | Lat Pulldown:155 lb70.3 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:232 lb105.2 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Lat Pulldown:309 lb140.2 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Lat Pulldown:386 lb175.1 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
Women’s Lat Pulldown vs Bodyweight Back Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Lat Pulldown:52 lb23.6 kg Bodyweight Back Extension:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Lat Pulldown:80 lb36.3 kg Bodyweight Back Extension:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Lat Pulldown:109 lb49.4 kg Bodyweight Back Extension:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Lat Pulldown:137 lb62.1 kg Bodyweight Back Extension:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps |
| 110 lb 49.9 kg | Lat Pulldown:55 lb24.9 kg Bodyweight Back Extension:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Lat Pulldown:85 lb38.6 kg Bodyweight Back Extension:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Lat Pulldown:116 lb52.6 kg Bodyweight Back Extension:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Lat Pulldown:146 lb66.2 kg Bodyweight Back Extension:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps |
| 120 lb 54.4 kg | Lat Pulldown:59 lb26.8 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Lat Pulldown:90 lb40.8 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Lat Pulldown:123 lb55.8 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Lat Pulldown:155 lb70.3 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 130 lb 59 kg | Lat Pulldown:62 lb28.1 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Lat Pulldown:95 lb43.1 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Lat Pulldown:130 lb59 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Lat Pulldown:164 lb74.4 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 140 lb 63.5 kg | Lat Pulldown:65 lb29.5 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Lat Pulldown:100 lb45.4 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Lat Pulldown:137 lb62.1 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Lat Pulldown:172 lb78 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 150 lb 68 kg | Lat Pulldown:68 lb30.8 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Lat Pulldown:105 lb47.6 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Lat Pulldown:143 lb64.9 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Lat Pulldown:180 lb81.6 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 160 lb 72.6 kg | Lat Pulldown:71 lb32.2 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:110 lb49.9 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:149 lb67.6 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:188 lb85.3 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 170 lb 77.1 kg | Lat Pulldown:74 lb33.6 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:114 lb51.7 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:155 lb70.3 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:196 lb88.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 180 lb 81.6 kg | Lat Pulldown:77 lb34.9 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:119 lb54 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:161 lb73 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:203 lb92.1 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 190 lb 86.2 kg | Lat Pulldown:80 lb36.3 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:123 lb55.8 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:167 lb75.7 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:211 lb95.7 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 200 lb 90.7 kg | Lat Pulldown:82 lb37.2 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:127 lb57.6 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:173 lb78.5 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:218 lb98.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 210 lb 95.3 kg | Lat Pulldown:85 lb38.6 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:131 lb59.4 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:179 lb81.2 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:225 lb102.1 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 220 lb 99.8 kg | Lat Pulldown:88 lb39.9 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:136 lb61.7 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:185 lb83.9 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:232 lb105.2 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 230 lb 104.3 kg | Lat Pulldown:90 lb40.8 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:140 lb63.5 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:190 lb86.2 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:239 lb108.4 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 240 lb 108.9 kg | Lat Pulldown:93 lb42.2 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Lat Pulldown:144 lb65.3 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Lat Pulldown:196 lb88.9 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Lat Pulldown:246 lb111.6 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
How Your Lat Pulldown vs Bodyweight Back Extension Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Lat Pulldown, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Lat Pulldown result
The standards use the sex-specific strict lat pulldown thresholds from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Bodyweight Back Extension result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict bodyweight back extension set scored by repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the bodyweight back extension | Rate strict bodyweight back extension repetitions without converting them into weight. Measurement: Strict bodyweight back extension reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Lat Pulldown and Bodyweight Back Extension Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Lat Pulldown and Bodyweight Back Extension Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Lat Pulldown and Bodyweight Back Extension Exercises Used by This Calculator
This calculator uses a strict seated lat pulldown and a strict bodyweight back extension. Use strict canonical Lat Pulldown and Bodyweight Back Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Bodyweight Back Extension
Follow the individual Bodyweight Back Extension calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Lat Pulldown result and one recent Bodyweight Back Extension result
Use each exercise’s canonical input: Selected lat-pulldown stack weight for Lat Pulldown and No external load for Bodyweight Back Extension.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Bodyweight Back Extension Strength Standards — View the individual Bodyweight Back Extension standards and next strength-level target.
- Machine Back Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.