Lat Pulldown vs Plate Loaded High Row Strength Standards
Compare your lat pulldown and plate loaded high row 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.
Use each exercise's canonical input: Selected lat-pulldown stack weight for Lat Pulldown and Displayed machine or cable resistance for Plate Loaded High Row. Use a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean and the total active plate-loaded machine resistance used for the bilateral high row. 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 Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lat pulldown and plate loaded high row 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 plate loaded high row.
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 / Plate Loaded High Row, 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 Plate Loaded High Row Standards
How to read the table: The first number is Lat Pulldown; the second is Plate Loaded High Row. 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 / 76 lb 38.1 / 34.5 kg | 126 / 109 lb 57.2 / 49.4 kg | 168 / 147 lb 76.2 / 66.7 kg | 210 / 189 lb 95.3 / 85.7 kg |
| 130 lb 59 kg | 89 / 80 lb 40.4 / 36.3 kg | 133 / 115 lb 60.3 / 52.2 kg | 177 / 155 lb 80.3 / 70.3 kg | 221 / 200 lb 100.2 / 90.7 kg |
| 140 lb 63.5 kg | 93 / 84 lb 42.2 / 38.1 kg | 140 / 121 lb 63.5 / 54.9 kg | 186 / 163 lb 84.4 / 73.9 kg | 233 / 210 lb 105.7 / 95.3 kg |
| 150 lb 68 kg | 97 / 88 lb 44 / 39.9 kg | 146 / 126 lb 66.2 / 57.2 kg | 195 / 171 lb 88.5 / 77.6 kg | 243 / 220 lb 110.2 / 99.8 kg |
| 160 lb 72.6 kg | 102 / 92 lb 46.3 / 41.7 kg | 152 / 132 lb 68.9 / 59.9 kg | 203 / 178 lb 92.1 / 80.7 kg | 254 / 229 lb 115.2 / 103.9 kg |
| 170 lb 77.1 kg | 106 / 96 lb 48.1 / 43.5 kg | 159 / 137 lb 72.1 / 62.1 kg | 212 / 186 lb 96.2 / 84.4 kg | 265 / 239 lb 120.2 / 108.4 kg |
| 180 lb 81.6 kg | 110 / 99 lb 49.9 / 44.9 kg | 165 / 143 lb 74.8 / 64.9 kg | 220 / 193 lb 99.8 / 87.5 kg | 275 / 248 lb 124.7 / 112.5 kg |
| 190 lb 86.2 kg | 114 / 103 lb 51.7 / 46.7 kg | 171 / 148 lb 77.6 / 67.1 kg | 228 / 200 lb 103.4 / 90.7 kg | 285 / 257 lb 129.3 / 116.6 kg |
| 200 lb 90.7 kg | 118 / 107 lb 53.5 / 48.5 kg | 177 / 153 lb 80.3 / 69.4 kg | 236 / 207 lb 107 / 93.9 kg | 295 / 266 lb 133.8 / 120.7 kg |
| 210 lb 95.3 kg | 122 / 110 lb 55.3 / 49.9 kg | 183 / 158 lb 83 / 71.7 kg | 244 / 214 lb 110.7 / 97.1 kg | 305 / 275 lb 138.3 / 124.7 kg |
| 220 lb 99.8 kg | 126 / 114 lb 57.2 / 51.7 kg | 189 / 163 lb 85.7 / 73.9 kg | 251 / 221 lb 113.9 / 100.2 kg | 314 / 283 lb 142.4 / 128.4 kg |
| 230 lb 104.3 kg | 129 / 117 lb 58.5 / 53.1 kg | 194 / 168 lb 88 / 76.2 kg | 259 / 227 lb 117.5 / 103 kg | 324 / 292 lb 147 / 132.4 kg |
| 240 lb 108.9 kg | 133 / 120 lb 60.3 / 54.4 kg | 200 / 173 lb 90.7 / 78.5 kg | 266 / 234 lb 120.7 / 106.1 kg | 333 / 300 lb 151 / 136.1 kg |
| 250 lb 113.4 kg | 137 / 124 lb 62.1 / 56.2 kg | 205 / 178 lb 93 / 80.7 kg | 274 / 240 lb 124.3 / 108.9 kg | 342 / 309 lb 155.1 / 140.2 kg |
| 260 lb 117.9 kg | 141 / 127 lb 64 / 57.6 kg | 211 / 182 lb 95.7 / 82.6 kg | 281 / 247 lb 127.5 / 112 kg | 351 / 317 lb 159.2 / 143.8 kg |
| 270 lb 122.5 kg | 144 / 130 lb 65.3 / 59 kg | 216 / 187 lb 98 / 84.8 kg | 288 / 253 lb 130.6 / 114.8 kg | 360 / 325 lb 163.3 / 147.4 kg |
| 280 lb 127 kg | 148 / 133 lb 67.1 / 60.3 kg | 221 / 192 lb 100.2 / 87.1 kg | 295 / 259 lb 133.8 / 117.5 kg | 369 / 333 lb 167.4 / 151 kg |
| 290 lb 131.5 kg | 151 / 137 lb 68.5 / 62.1 kg | 227 / 196 lb 103 / 88.9 kg | 302 / 265 lb 137 / 120.2 kg | 378 / 341 lb 171.5 / 154.7 kg |
| 300 lb 136.1 kg | 155 / 140 lb 70.3 / 63.5 kg | 232 / 201 lb 105.2 / 91.2 kg | 309 / 271 lb 140.2 / 122.9 kg | 386 / 348 lb 175.1 / 157.9 kg |
Women’s Lat Pulldown vs Plate Loaded High Row Standards
How to read the table: The first number is Lat Pulldown; the second is Plate Loaded High Row. 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 / 39 lb 23.6 / 17.7 kg | 80 / 60 lb 36.3 / 27.2 kg | 109 / 85 lb 49.4 / 38.6 kg | 137 / 112 lb 62.1 / 50.8 kg |
| 110 lb 49.9 kg | 55 / 41 lb 24.9 / 18.6 kg | 85 / 63 lb 38.6 / 28.6 kg | 116 / 90 lb 52.6 / 40.8 kg | 146 / 120 lb 66.2 / 54.4 kg |
| 120 lb 54.4 kg | 59 / 44 lb 26.8 / 20 kg | 90 / 67 lb 40.8 / 30.4 kg | 123 / 96 lb 55.8 / 43.5 kg | 155 / 127 lb 70.3 / 57.6 kg |
| 130 lb 59 kg | 62 / 46 lb 28.1 / 20.9 kg | 95 / 71 lb 43.1 / 32.2 kg | 130 / 101 lb 59 / 45.8 kg | 164 / 134 lb 74.4 / 60.8 kg |
| 140 lb 63.5 kg | 65 / 49 lb 29.5 / 22.2 kg | 100 / 74 lb 45.4 / 33.6 kg | 137 / 106 lb 62.1 / 48.1 kg | 172 / 140 lb 78 / 63.5 kg |
| 150 lb 68 kg | 68 / 51 lb 30.8 / 23.1 kg | 105 / 78 lb 47.6 / 35.4 kg | 143 / 111 lb 64.9 / 50.3 kg | 180 / 147 lb 81.6 / 66.7 kg |
| 160 lb 72.6 kg | 71 / 53 lb 32.2 / 24 kg | 110 / 81 lb 49.9 / 36.7 kg | 149 / 116 lb 67.6 / 52.6 kg | 188 / 153 lb 85.3 / 69.4 kg |
| 170 lb 77.1 kg | 74 / 55 lb 33.6 / 24.9 kg | 114 / 85 lb 51.7 / 38.6 kg | 155 / 121 lb 70.3 / 54.9 kg | 196 / 160 lb 88.9 / 72.6 kg |
| 180 lb 81.6 kg | 77 / 58 lb 34.9 / 26.3 kg | 119 / 88 lb 54 / 39.9 kg | 161 / 125 lb 73 / 56.7 kg | 203 / 166 lb 92.1 / 75.3 kg |
| 190 lb 86.2 kg | 80 / 60 lb 36.3 / 27.2 kg | 123 / 91 lb 55.8 / 41.3 kg | 167 / 130 lb 75.7 / 59 kg | 211 / 172 lb 95.7 / 78 kg |
| 200 lb 90.7 kg | 82 / 62 lb 37.2 / 28.1 kg | 127 / 94 lb 57.6 / 42.6 kg | 173 / 134 lb 78.5 / 60.8 kg | 218 / 178 lb 98.9 / 80.7 kg |
| 210 lb 95.3 kg | 85 / 64 lb 38.6 / 29 kg | 131 / 98 lb 59.4 / 44.5 kg | 179 / 139 lb 81.2 / 63 kg | 225 / 184 lb 102.1 / 83.5 kg |
| 220 lb 99.8 kg | 88 / 66 lb 39.9 / 29.9 kg | 136 / 101 lb 61.7 / 45.8 kg | 185 / 143 lb 83.9 / 64.9 kg | 232 / 190 lb 105.2 / 86.2 kg |
| 230 lb 104.3 kg | 90 / 68 lb 40.8 / 30.8 kg | 140 / 104 lb 63.5 / 47.2 kg | 190 / 148 lb 86.2 / 67.1 kg | 239 / 195 lb 108.4 / 88.5 kg |
| 240 lb 108.9 kg | 93 / 70 lb 42.2 / 31.8 kg | 144 / 107 lb 65.3 / 48.5 kg | 196 / 152 lb 88.9 / 68.9 kg | 246 / 201 lb 111.6 / 91.2 kg |
How Your Lat Pulldown vs Plate Loaded High Row 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 plate loaded high row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded High 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 larger lifters are expected to lift 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 plate loaded high row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Plate Loaded High Row 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 plate loaded high row 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.
9.6 → 17.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the lat pulldown standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −8 lb −3.6 kg | −17 lb −7.8 kg | −21 lb −9.5 kg | −21 lb −9.6 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −18 lb −8.1 kg | −22 lb −10 kg | −21 lb −9.5 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −23 lb −10.4 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −20 lb −9 kg | −24 lb −10.9 kg | −23 lb −10.4 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −20 lb −9 kg | −25 lb −11.4 kg | −25 lb −11.3 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −22 lb −10 kg | −26 lb −11.8 kg | −26 lb −11.8 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −22 lb −9.9 kg | −27 lb −12.3 kg | −27 lb −12.2 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −23 lb −10.5 kg | −28 lb −12.7 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −24 lb −10.9 kg | −29 lb −13.1 kg | −29 lb −13.1 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −25 lb −11.3 kg | −30 lb −13.6 kg | −30 lb −13.6 kg |
| 220 lb 99.8 kg | −12 lb −5.5 kg | −26 lb −11.8 kg | −30 lb −13.7 kg | −31 lb −14 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −32 lb −14.6 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −27 lb −12.2 kg | −32 lb −14.6 kg | −33 lb −14.9 kg |
| 250 lb 113.4 kg | −13 lb −5.9 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −33 lb −14.9 kg |
| 260 lb 117.9 kg | −14 lb −6.4 kg | −29 lb −13.1 kg | −34 lb −15.5 kg | −34 lb −15.4 kg |
| 270 lb 122.5 kg | −14 lb −6.3 kg | −29 lb −13.2 kg | −35 lb −15.8 kg | −35 lb −15.9 kg |
| 280 lb 127 kg | −15 lb −6.8 kg | −29 lb −13.1 kg | −36 lb −16.3 kg | −36 lb −16.4 kg |
| 290 lb 131.5 kg | −14 lb −6.4 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −37 lb −16.8 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −31 lb −14 kg | −38 lb −17.3 kg | −38 lb −17.2 kg |
How Women’s Lat Pulldown and Plate Loaded High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.3 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the lat pulldown standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.8 kg | −25 lb −11.3 kg |
| 110 lb 49.9 kg | −14 lb −6.3 kg | −22 lb −10 kg | −26 lb −11.8 kg | −26 lb −11.8 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −27 lb −12.3 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −31 lb −14 kg | −32 lb −14.5 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −27 lb −12.2 kg | −32 lb −14.6 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −18 lb −8.2 kg | −29 lb −13.2 kg | −33 lb −15 kg | −35 lb −15.9 kg |
| 170 lb 77.1 kg | −19 lb −8.7 kg | −29 lb −13.1 kg | −34 lb −15.4 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −36 lb −16.3 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −20 lb −9.1 kg | −32 lb −14.5 kg | −37 lb −16.7 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −33 lb −15 kg | −39 lb −17.7 kg | −40 lb −18.2 kg |
| 210 lb 95.3 kg | −21 lb −9.6 kg | −33 lb −14.9 kg | −40 lb −18.2 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −22 lb −10 kg | −35 lb −15.9 kg | −42 lb −19 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −36 lb −16.3 kg | −42 lb −19.1 kg | −44 lb −19.9 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −44 lb −20 kg | −45 lb −20.4 kg |
Lat Pulldown and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict seated lat pulldown and a strict plate loaded high row test. Use strict canonical Lat Pulldown and Plate Loaded High Row 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 the canonical Plate Loaded High Row setup and load convention
the total active plate-loaded machine resistance used for the bilateral high row valid high-row machine reps pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Lat Pulldown result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Selected lat-pulldown stack weight for Lat Pulldown and Displayed machine or cable resistance for Plate Loaded High Row.
Related Tools
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Low 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.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.