Lat Pulldown vs Dumbbell Bench Press Strength Standards
Compare your lat pulldown and dumbbell bench press 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 seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. 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 Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lat pulldown and dumbbell bench press 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 dumbbell bench press.
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 / Dumbbell Bench Press, 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 Dumbbell Bench Press Standards
How to read the table: The first number is Lat Pulldown; the second is Dumbbell Bench Press. 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 / 49 lb 38.1 / 22.2 kg | 126 / 77 lb 57.2 / 34.9 kg | 168 / 119 lb 76.2 / 54 kg | 210 / 154 lb 95.3 / 69.9 kg |
| 130 lb 59 kg | 89 / 52 lb 40.4 / 23.6 kg | 133 / 82 lb 60.3 / 37.2 kg | 177 / 126 lb 80.3 / 57.2 kg | 221 / 162 lb 100.2 / 73.5 kg |
| 140 lb 63.5 kg | 93 / 55 lb 42.2 / 24.9 kg | 140 / 86 lb 63.5 / 39 kg | 186 / 132 lb 84.4 / 59.9 kg | 233 / 171 lb 105.7 / 77.6 kg |
| 150 lb 68 kg | 97 / 57 lb 44 / 25.9 kg | 146 / 90 lb 66.2 / 40.8 kg | 195 / 138 lb 88.5 / 62.6 kg | 243 / 179 lb 110.2 / 81.2 kg |
| 160 lb 72.6 kg | 102 / 60 lb 46.3 / 27.2 kg | 152 / 94 lb 68.9 / 42.6 kg | 203 / 144 lb 92.1 / 65.3 kg | 254 / 186 lb 115.2 / 84.4 kg |
| 170 lb 77.1 kg | 106 / 62 lb 48.1 / 28.1 kg | 159 / 97 lb 72.1 / 44 kg | 212 / 150 lb 96.2 / 68 kg | 265 / 194 lb 120.2 / 88 kg |
| 180 lb 81.6 kg | 110 / 65 lb 49.9 / 29.5 kg | 165 / 101 lb 74.8 / 45.8 kg | 220 / 156 lb 99.8 / 70.8 kg | 275 / 202 lb 124.7 / 91.6 kg |
| 190 lb 86.2 kg | 114 / 67 lb 51.7 / 30.4 kg | 171 / 105 lb 77.6 / 47.6 kg | 228 / 162 lb 103.4 / 73.5 kg | 285 / 209 lb 129.3 / 94.8 kg |
| 200 lb 90.7 kg | 118 / 69 lb 53.5 / 31.3 kg | 177 / 109 lb 80.3 / 49.4 kg | 236 / 168 lb 107 / 76.2 kg | 295 / 216 lb 133.8 / 98 kg |
| 210 lb 95.3 kg | 122 / 72 lb 55.3 / 32.7 kg | 183 / 112 lb 83 / 50.8 kg | 244 / 173 lb 110.7 / 78.5 kg | 305 / 223 lb 138.3 / 101.2 kg |
| 220 lb 99.8 kg | 126 / 74 lb 57.2 / 33.6 kg | 189 / 116 lb 85.7 / 52.6 kg | 251 / 179 lb 113.9 / 81.2 kg | 314 / 230 lb 142.4 / 104.3 kg |
| 230 lb 104.3 kg | 129 / 76 lb 58.5 / 34.5 kg | 194 / 119 lb 88 / 54 kg | 259 / 184 lb 117.5 / 83.5 kg | 324 / 237 lb 147 / 107.5 kg |
| 240 lb 108.9 kg | 133 / 78 lb 60.3 / 35.4 kg | 200 / 123 lb 90.7 / 55.8 kg | 266 / 189 lb 120.7 / 85.7 kg | 333 / 244 lb 151 / 110.7 kg |
| 250 lb 113.4 kg | 137 / 80 lb 62.1 / 36.3 kg | 205 / 126 lb 93 / 57.2 kg | 274 / 195 lb 124.3 / 88.5 kg | 342 / 251 lb 155.1 / 113.9 kg |
| 260 lb 117.9 kg | 141 / 83 lb 64 / 37.6 kg | 211 / 129 lb 95.7 / 58.5 kg | 281 / 200 lb 127.5 / 90.7 kg | 351 / 258 lb 159.2 / 117 kg |
| 270 lb 122.5 kg | 144 / 85 lb 65.3 / 38.6 kg | 216 / 133 lb 98 / 60.3 kg | 288 / 205 lb 130.6 / 93 kg | 360 / 264 lb 163.3 / 119.7 kg |
| 280 lb 127 kg | 148 / 87 lb 67.1 / 39.5 kg | 221 / 136 lb 100.2 / 61.7 kg | 295 / 210 lb 133.8 / 95.3 kg | 369 / 271 lb 167.4 / 122.9 kg |
| 290 lb 131.5 kg | 151 / 89 lb 68.5 / 40.4 kg | 227 / 139 lb 103 / 63 kg | 302 / 215 lb 137 / 97.5 kg | 378 / 277 lb 171.5 / 125.6 kg |
| 300 lb 136.1 kg | 155 / 91 lb 70.3 / 41.3 kg | 232 / 142 lb 105.2 / 64.4 kg | 309 / 220 lb 140.2 / 99.8 kg | 386 / 283 lb 175.1 / 128.4 kg |
Women’s Lat Pulldown vs Dumbbell Bench Press Standards
How to read the table: The first number is Lat Pulldown; the second is Dumbbell Bench Press. 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 / 18 lb 23.6 / 8.2 kg | 80 / 34 lb 36.3 / 15.4 kg | 109 / 57 lb 49.4 / 25.9 kg | 137 / 80 lb 62.1 / 36.3 kg |
| 110 lb 49.9 kg | 55 / 19 lb 24.9 / 8.6 kg | 85 / 37 lb 38.6 / 16.8 kg | 116 / 61 lb 52.6 / 27.7 kg | 146 / 85 lb 66.2 / 38.6 kg |
| 120 lb 54.4 kg | 59 / 20 lb 26.8 / 9.1 kg | 90 / 39 lb 40.8 / 17.7 kg | 123 / 65 lb 55.8 / 29.5 kg | 155 / 90 lb 70.3 / 40.8 kg |
| 130 lb 59 kg | 62 / 21 lb 28.1 / 9.5 kg | 95 / 41 lb 43.1 / 18.6 kg | 130 / 68 lb 59 / 30.8 kg | 164 / 95 lb 74.4 / 43.1 kg |
| 140 lb 63.5 kg | 65 / 22 lb 29.5 / 10 kg | 100 / 43 lb 45.4 / 19.5 kg | 137 / 72 lb 62.1 / 32.7 kg | 172 / 100 lb 78 / 45.4 kg |
| 150 lb 68 kg | 68 / 23 lb 30.8 / 10.4 kg | 105 / 45 lb 47.6 / 20.4 kg | 143 / 75 lb 64.9 / 34 kg | 180 / 105 lb 81.6 / 47.6 kg |
| 160 lb 72.6 kg | 71 / 24 lb 32.2 / 10.9 kg | 110 / 47 lb 49.9 / 21.3 kg | 149 / 78 lb 67.6 / 35.4 kg | 188 / 110 lb 85.3 / 49.9 kg |
| 170 lb 77.1 kg | 74 / 25 lb 33.6 / 11.3 kg | 114 / 49 lb 51.7 / 22.2 kg | 155 / 82 lb 70.3 / 37.2 kg | 196 / 114 lb 88.9 / 51.7 kg |
| 180 lb 81.6 kg | 77 / 26 lb 34.9 / 11.8 kg | 119 / 51 lb 54 / 23.1 kg | 161 / 85 lb 73 / 38.6 kg | 203 / 119 lb 92.1 / 54 kg |
| 190 lb 86.2 kg | 80 / 27 lb 36.3 / 12.2 kg | 123 / 53 lb 55.8 / 24 kg | 167 / 88 lb 75.7 / 39.9 kg | 211 / 123 lb 95.7 / 55.8 kg |
| 200 lb 90.7 kg | 82 / 28 lb 37.2 / 12.7 kg | 127 / 55 lb 57.6 / 24.9 kg | 173 / 91 lb 78.5 / 41.3 kg | 218 / 127 lb 98.9 / 57.6 kg |
| 210 lb 95.3 kg | 85 / 29 lb 38.6 / 13.2 kg | 131 / 56 lb 59.4 / 25.4 kg | 179 / 94 lb 81.2 / 42.6 kg | 225 / 131 lb 102.1 / 59.4 kg |
| 220 lb 99.8 kg | 88 / 30 lb 39.9 / 13.6 kg | 136 / 58 lb 61.7 / 26.3 kg | 185 / 97 lb 83.9 / 44 kg | 232 / 136 lb 105.2 / 61.7 kg |
| 230 lb 104.3 kg | 90 / 31 lb 40.8 / 14.1 kg | 140 / 60 lb 63.5 / 27.2 kg | 190 / 100 lb 86.2 / 45.4 kg | 239 / 140 lb 108.4 / 63.5 kg |
| 240 lb 108.9 kg | 93 / 31 lb 42.2 / 14.1 kg | 144 / 62 lb 65.3 / 28.1 kg | 196 / 103 lb 88.9 / 46.7 kg | 246 / 144 lb 111.6 / 65.3 kg |
How Your Lat Pulldown vs Dumbbell Bench Press 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 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.
3. Find the dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press 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 press more 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 | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input 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 Lat Pulldown and Dumbbell Bench Press 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 dumbbell bench press 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the lat pulldown standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −49 lb −22.3 kg | −49 lb −22.2 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −37 lb −16.8 kg | −51 lb −23.1 kg | −51 lb −23.1 kg | −59 lb −26.7 kg |
| 140 lb 63.5 kg | −38 lb −17.3 kg | −54 lb −24.5 kg | −54 lb −24.5 kg | −62 lb −28.1 kg |
| 150 lb 68 kg | −40 lb −18.1 kg | −56 lb −25.4 kg | −57 lb −25.9 kg | −64 lb −29 kg |
| 160 lb 72.6 kg | −42 lb −19.1 kg | −58 lb −26.3 kg | −59 lb −26.8 kg | −68 lb −30.8 kg |
| 170 lb 77.1 kg | −44 lb −20 kg | −62 lb −28.1 kg | −62 lb −28.2 kg | −71 lb −32.2 kg |
| 180 lb 81.6 kg | −45 lb −20.4 kg | −64 lb −29 kg | −64 lb −29 kg | −73 lb −33.1 kg |
| 190 lb 86.2 kg | −47 lb −21.3 kg | −66 lb −30 kg | −66 lb −29.9 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −68 lb −30.9 kg | −68 lb −30.8 kg | −79 lb −35.8 kg |
| 210 lb 95.3 kg | −50 lb −22.6 kg | −71 lb −32.2 kg | −71 lb −32.2 kg | −82 lb −37.1 kg |
| 220 lb 99.8 kg | −52 lb −23.6 kg | −73 lb −33.1 kg | −72 lb −32.7 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −53 lb −24 kg | −75 lb −34 kg | −75 lb −34 kg | −87 lb −39.5 kg |
| 240 lb 108.9 kg | −55 lb −24.9 kg | −77 lb −34.9 kg | −77 lb −35 kg | −89 lb −40.3 kg |
| 250 lb 113.4 kg | −57 lb −25.8 kg | −79 lb −35.8 kg | −79 lb −35.8 kg | −91 lb −41.2 kg |
| 260 lb 117.9 kg | −58 lb −26.4 kg | −82 lb −37.2 kg | −81 lb −36.8 kg | −93 lb −42.2 kg |
| 270 lb 122.5 kg | −59 lb −26.7 kg | −83 lb −37.7 kg | −83 lb −37.6 kg | −96 lb −43.6 kg |
| 280 lb 127 kg | −61 lb −27.6 kg | −85 lb −38.5 kg | −85 lb −38.5 kg | −98 lb −44.5 kg |
| 290 lb 131.5 kg | −62 lb −28.1 kg | −88 lb −40 kg | −87 lb −39.5 kg | −101 lb −45.9 kg |
| 300 lb 136.1 kg | −64 lb −29 kg | −90 lb −40.8 kg | −89 lb −40.4 kg | −103 lb −46.7 kg |
How Women’s Lat Pulldown and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25.8 → 46.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the lat pulldown standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −52 lb −23.5 kg | −57 lb −25.8 kg |
| 110 lb 49.9 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −55 lb −24.9 kg | −61 lb −27.6 kg |
| 120 lb 54.4 kg | −39 lb −17.7 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −65 lb −29.5 kg |
| 130 lb 59 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −62 lb −28.2 kg | −69 lb −31.3 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −57 lb −25.9 kg | −65 lb −29.4 kg | −72 lb −32.6 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −60 lb −27.2 kg | −68 lb −30.9 kg | −75 lb −34 kg |
| 160 lb 72.6 kg | −47 lb −21.3 kg | −63 lb −28.6 kg | −71 lb −32.2 kg | −78 lb −35.4 kg |
| 170 lb 77.1 kg | −49 lb −22.3 kg | −65 lb −29.5 kg | −73 lb −33.1 kg | −82 lb −37.2 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −68 lb −30.9 kg | −76 lb −34.4 kg | −84 lb −38.1 kg |
| 190 lb 86.2 kg | −53 lb −24.1 kg | −70 lb −31.8 kg | −79 lb −35.8 kg | −88 lb −39.9 kg |
| 200 lb 90.7 kg | −54 lb −24.5 kg | −72 lb −32.7 kg | −82 lb −37.2 kg | −91 lb −41.3 kg |
| 210 lb 95.3 kg | −56 lb −25.4 kg | −75 lb −34 kg | −85 lb −38.6 kg | −94 lb −42.7 kg |
| 220 lb 99.8 kg | −58 lb −26.3 kg | −78 lb −35.4 kg | −88 lb −39.9 kg | −96 lb −43.5 kg |
| 230 lb 104.3 kg | −59 lb −26.7 kg | −80 lb −36.3 kg | −90 lb −40.8 kg | −99 lb −44.9 kg |
| 240 lb 108.9 kg | −62 lb −28.1 kg | −82 lb −37.2 kg | −93 lb −42.2 kg | −102 lb −46.3 kg |
Lat Pulldown and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict seated lat pulldown and a bilateral flat dumbbell bench press. Use strict canonical Lat Pulldown and Dumbbell Bench Press 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.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Lat Pulldown result and one recent Dumbbell Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Australian Pull Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.