Lat Pulldown vs Close Grip Lat Pulldown Strength Standards
Compare your lat pulldown and close-grip 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 displayed cable or stack resistance separately for the standard pronated lat pulldown and close neutral-grip lat pulldown. Use a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules and a strict seated close neutral-grip lat pulldown from controlled overhead arm extension to a repeatable chest-level finish. 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.
Lat Pulldown vs Close Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lat pulldown and close-grip 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 lat pulldown and close-grip 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 Lat Pulldown / Close Grip 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 Lat Pulldown vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Lat Pulldown; the second is Close Grip 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 | 84 / 91 lb 38.1 / 41.3 kg | 126 / 133 lb 57.2 / 60.3 kg | 168 / 175 lb 76.2 / 79.4 kg | 210 / 217 lb 95.3 / 98.4 kg |
| 130 lb 59 kg | 89 / 96 lb 40.4 / 43.5 kg | 133 / 141 lb 60.3 / 64 kg | 177 / 185 lb 80.3 / 83.9 kg | 221 / 229 lb 100.2 / 103.9 kg |
| 140 lb 63.5 kg | 93 / 101 lb 42.2 / 45.8 kg | 140 / 148 lb 63.5 / 67.1 kg | 186 / 194 lb 84.4 / 88 kg | 233 / 241 lb 105.7 / 109.3 kg |
| 150 lb 68 kg | 97 / 106 lb 44 / 48.1 kg | 146 / 155 lb 66.2 / 70.3 kg | 195 / 203 lb 88.5 / 92.1 kg | 243 / 252 lb 110.2 / 114.3 kg |
| 160 lb 72.6 kg | 102 / 111 lb 46.3 / 50.3 kg | 152 / 161 lb 68.9 / 73 kg | 203 / 212 lb 92.1 / 96.2 kg | 254 / 263 lb 115.2 / 119.3 kg |
| 170 lb 77.1 kg | 106 / 115 lb 48.1 / 52.2 kg | 159 / 168 lb 72.1 / 76.2 kg | 212 / 221 lb 96.2 / 100.2 kg | 265 / 274 lb 120.2 / 124.3 kg |
| 180 lb 81.6 kg | 110 / 120 lb 49.9 / 54.4 kg | 165 / 175 lb 74.8 / 79.4 kg | 220 / 230 lb 99.8 / 104.3 kg | 275 / 285 lb 124.7 / 129.3 kg |
| 190 lb 86.2 kg | 114 / 124 lb 51.7 / 56.2 kg | 171 / 181 lb 77.6 / 82.1 kg | 228 / 238 lb 103.4 / 108 kg | 285 / 295 lb 129.3 / 133.8 kg |
| 200 lb 90.7 kg | 118 / 128 lb 53.5 / 58.1 kg | 177 / 187 lb 80.3 / 84.8 kg | 236 / 246 lb 107 / 111.6 kg | 295 / 305 lb 133.8 / 138.3 kg |
| 210 lb 95.3 kg | 122 / 133 lb 55.3 / 60.3 kg | 183 / 193 lb 83 / 87.5 kg | 244 / 254 lb 110.7 / 115.2 kg | 305 / 315 lb 138.3 / 142.9 kg |
| 220 lb 99.8 kg | 126 / 137 lb 57.2 / 62.1 kg | 189 / 200 lb 85.7 / 90.7 kg | 251 / 262 lb 113.9 / 118.8 kg | 314 / 325 lb 142.4 / 147.4 kg |
| 230 lb 104.3 kg | 129 / 141 lb 58.5 / 64 kg | 194 / 206 lb 88 / 93.4 kg | 259 / 270 lb 117.5 / 122.5 kg | 324 / 335 lb 147 / 152 kg |
| 240 lb 108.9 kg | 133 / 145 lb 60.3 / 65.8 kg | 200 / 212 lb 90.7 / 96.2 kg | 266 / 278 lb 120.7 / 126.1 kg | 333 / 345 lb 151 / 156.5 kg |
| 250 lb 113.4 kg | 137 / 149 lb 62.1 / 67.6 kg | 205 / 217 lb 93 / 98.4 kg | 274 / 286 lb 124.3 / 129.7 kg | 342 / 354 lb 155.1 / 160.6 kg |
| 260 lb 117.9 kg | 141 / 153 lb 64 / 69.4 kg | 211 / 223 lb 95.7 / 101.2 kg | 281 / 293 lb 127.5 / 132.9 kg | 351 / 364 lb 159.2 / 165.1 kg |
| 270 lb 122.5 kg | 144 / 157 lb 65.3 / 71.2 kg | 216 / 229 lb 98 / 103.9 kg | 288 / 301 lb 130.6 / 136.5 kg | 360 / 373 lb 163.3 / 169.2 kg |
| 280 lb 127 kg | 148 / 161 lb 67.1 / 73 kg | 221 / 234 lb 100.2 / 106.1 kg | 295 / 308 lb 133.8 / 139.7 kg | 369 / 382 lb 167.4 / 173.3 kg |
| 290 lb 131.5 kg | 151 / 164 lb 68.5 / 74.4 kg | 227 / 240 lb 103 / 108.9 kg | 302 / 316 lb 137 / 143.3 kg | 378 / 391 lb 171.5 / 177.4 kg |
| 300 lb 136.1 kg | 155 / 168 lb 70.3 / 76.2 kg | 232 / 245 lb 105.2 / 111.1 kg | 309 / 323 lb 140.2 / 146.5 kg | 386 / 400 lb 175.1 / 181.4 kg |
Women’s Lat Pulldown vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Lat Pulldown; the second is Close Grip 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 | 52 / 55 lb 23.6 / 24.9 kg | 80 / 84 lb 36.3 / 38.1 kg | 109 / 114 lb 49.4 / 51.7 kg | 137 / 142 lb 62.1 / 64.4 kg |
| 110 lb 49.9 kg | 55 / 59 lb 24.9 / 26.8 kg | 85 / 89 lb 38.6 / 40.4 kg | 116 / 121 lb 52.6 / 54.9 kg | 146 / 151 lb 66.2 / 68.5 kg |
| 120 lb 54.4 kg | 59 / 62 lb 26.8 / 28.1 kg | 90 / 95 lb 40.8 / 43.1 kg | 123 / 128 lb 55.8 / 58.1 kg | 155 / 160 lb 70.3 / 72.6 kg |
| 130 lb 59 kg | 62 / 65 lb 28.1 / 29.5 kg | 95 / 100 lb 43.1 / 45.4 kg | 130 / 135 lb 59 / 61.2 kg | 164 / 169 lb 74.4 / 76.7 kg |
| 140 lb 63.5 kg | 65 / 69 lb 29.5 / 31.3 kg | 100 / 105 lb 45.4 / 47.6 kg | 137 / 142 lb 62.1 / 64.4 kg | 172 / 178 lb 78 / 80.7 kg |
| 150 lb 68 kg | 68 / 72 lb 30.8 / 32.7 kg | 105 / 110 lb 47.6 / 49.9 kg | 143 / 149 lb 64.9 / 67.6 kg | 180 / 186 lb 81.6 / 84.4 kg |
| 160 lb 72.6 kg | 71 / 75 lb 32.2 / 34 kg | 110 / 115 lb 49.9 / 52.2 kg | 149 / 156 lb 67.6 / 70.8 kg | 188 / 194 lb 85.3 / 88 kg |
| 170 lb 77.1 kg | 74 / 78 lb 33.6 / 35.4 kg | 114 / 120 lb 51.7 / 54.4 kg | 155 / 162 lb 70.3 / 73.5 kg | 196 / 202 lb 88.9 / 91.6 kg |
| 180 lb 81.6 kg | 77 / 81 lb 34.9 / 36.7 kg | 119 / 124 lb 54 / 56.2 kg | 161 / 168 lb 73 / 76.2 kg | 203 / 210 lb 92.1 / 95.3 kg |
| 190 lb 86.2 kg | 80 / 84 lb 36.3 / 38.1 kg | 123 / 129 lb 55.8 / 58.5 kg | 167 / 174 lb 75.7 / 78.9 kg | 211 / 218 lb 95.7 / 98.9 kg |
| 200 lb 90.7 kg | 82 / 87 lb 37.2 / 39.5 kg | 127 / 133 lb 57.6 / 60.3 kg | 173 / 181 lb 78.5 / 82.1 kg | 218 / 225 lb 98.9 / 102.1 kg |
| 210 lb 95.3 kg | 85 / 90 lb 38.6 / 40.8 kg | 131 / 138 lb 59.4 / 62.6 kg | 179 / 186 lb 81.2 / 84.4 kg | 225 / 233 lb 102.1 / 105.7 kg |
| 220 lb 99.8 kg | 88 / 93 lb 39.9 / 42.2 kg | 136 / 142 lb 61.7 / 64.4 kg | 185 / 192 lb 83.9 / 87.1 kg | 232 / 240 lb 105.2 / 108.9 kg |
| 230 lb 104.3 kg | 90 / 96 lb 40.8 / 43.5 kg | 140 / 146 lb 63.5 / 66.2 kg | 190 / 198 lb 86.2 / 89.8 kg | 239 / 247 lb 108.4 / 112 kg |
| 240 lb 108.9 kg | 93 / 98 lb 42.2 / 44.5 kg | 144 / 150 lb 65.3 / 68 kg | 196 / 204 lb 88.9 / 92.5 kg | 246 / 254 lb 111.6 / 115.2 kg |
How Your Lat Pulldown vs Close Grip 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 lat pulldown strength level
The standards use the sex-specific targets from the individual Lat Pulldown (Strict) 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 lift more without requiring strength to increase pound for pound.
3. Find the close-grip lat pulldown strength level
The standards use the sex-specific strength levels from the individual Close Grip Lat Pulldown 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 pull more cable 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 lat pulldown strict | Adjust lat pulldown strict targets to exact bodyweight with the two-thirds rule. |
| Rate the close-grip lat pulldown | Adjust close-grip lat pulldown 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 Lat Pulldown and Close Grip 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 close-grip lat pulldown standard is higher; below zero means the lat pulldown 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.
3.1 → 6.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close-grip lat pulldown standard minus the lat pulldown standard. A plus sign means the close-grip lat pulldown standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +7 lb +3.1 kg |
| 130 lb 59 kg | +7 lb +3.1 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +8 lb +3.7 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | +9 lb +4 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +9 lb +4 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +10 lb +4.6 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +10 lb +4.5 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +10 lb +4.5 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +10 lb +4.6 kg |
| 220 lb 99.8 kg | +11 lb +4.9 kg | +11 lb +5 kg | +11 lb +4.9 kg | +11 lb +5 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +11 lb +5 kg | +11 lb +5 kg |
| 240 lb 108.9 kg | +12 lb +5.5 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg |
| 250 lb 113.4 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +12 lb +5.5 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +13 lb +5.9 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +14 lb +6.3 kg | +13 lb +5.9 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +14 lb +6.3 kg | +14 lb +6.3 kg |
How Women’s Lat Pulldown and Close Grip Lat Pulldown Standards Differ
What the women’s data shows:
The lat pulldown and close-grip lat pulldown standards are within 3 lb at 100 lb, 120 lb, and 130 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.3 → 3.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close-grip lat pulldown standard minus the lat pulldown standard. A plus sign means the close-grip lat pulldown standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 110 lb 49.9 kg | +4 lb +1.9 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +6 lb +2.8 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 210 lb 95.3 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +8 lb +3.7 kg |
| 230 lb 104.3 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
Lat Pulldown and Close Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict lat pulldown strict and a strict close-grip lat pulldown. Use a strict seated pronated standard lat pulldown and a strict seated close neutral- or semi-neutral-grip pulldown under each tool’s attachment, thigh support, torso, range, and finish rules. Do not substitute reverse grip, wide grip, pull-ups, rows, excessive-layback reps, partial reps, or stack-bounced reps.
Use a strict, repeatable Lat Pulldown (Strict)
Lifter is seated with thighs secured under pads. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area. Elbows travel down and slightly back (not flared excessively). Torso remains mostly upright with only slight lean (~10–15°). Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use one close neutral-grip cable setup
Enter the selected or loaded cable resistance. Sit with thighs secured, start near full overhead arm extension, pull a close neutral or semi-neutral attachment to a repeatable chest-level finish, and return under control. Do not count excessive layback, row-like mechanics, stack bounce, straps, partial range, attachment swaps, or pull-up and row substitutions.
Enter one recent Lat Pulldown set and one recent Close Grip Lat Pulldown set
Enter each cable machine’s displayed resistance and a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed. Preserve the exact attachment and setup used for each test.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Wide Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- V Bar Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.