Lat Pulldown vs Pull Ups Strength Standards

Compare your lat pulldown and strict pull-up against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.

For Lat Pulldown, enter displayed machine or stack weight. For Pull Ups, enter no external load. Enter pounds or kilograms and 1–12 reps. Use a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules; use one unbroken set of strict pronated-grip dead-hang pull-ups. Repetitions are never converted into weight. Age range is saved for anonymous usage reports and does not change the standards.

Lat Pulldown vs Pull Ups 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. Bodyweight-repetition standards remain strict repetitions 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 and repetitions 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 Pull-Ups Standards

How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; repetition targets show the required strict reps 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 Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:126 lb57.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:168 lb76.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:210 lb95.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
130 lb 59 kg	Lat Pulldown:89 lb40.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:133 lb60.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:177 lb80.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:221 lb100.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
140 lb 63.5 kg	Lat Pulldown:93 lb42.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:140 lb63.5 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:186 lb84.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:233 lb105.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
150 lb 68 kg	Lat Pulldown:97 lb44 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:146 lb66.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:195 lb88.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:243 lb110.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
160 lb 72.6 kg	Lat Pulldown:102 lb46.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:152 lb68.9 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:203 lb92.1 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:254 lb115.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
170 lb 77.1 kg	Lat Pulldown:106 lb48.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:159 lb72.1 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:212 lb96.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:265 lb120.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
180 lb 81.6 kg	Lat Pulldown:110 lb49.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:165 lb74.8 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:220 lb99.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:275 lb124.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
190 lb 86.2 kg	Lat Pulldown:114 lb51.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:171 lb77.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:228 lb103.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:285 lb129.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
200 lb 90.7 kg	Lat Pulldown:118 lb53.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:177 lb80.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:236 lb107 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:295 lb133.8 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
210 lb 95.3 kg	Lat Pulldown:122 lb55.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:183 lb83 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:244 lb110.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:305 lb138.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
220 lb 99.8 kg	Lat Pulldown:126 lb57.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:189 lb85.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:251 lb113.9 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:314 lb142.4 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
230 lb 104.3 kg	Lat Pulldown:129 lb58.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:194 lb88 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:259 lb117.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:324 lb147 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
240 lb 108.9 kg	Lat Pulldown:133 lb60.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:200 lb90.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:266 lb120.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:333 lb151 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
250 lb 113.4 kg	Lat Pulldown:137 lb62.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:205 lb93 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:274 lb124.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:342 lb155.1 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
260 lb 117.9 kg	Lat Pulldown:141 lb64 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:211 lb95.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:281 lb127.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:351 lb159.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
270 lb 122.5 kg	Lat Pulldown:144 lb65.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:216 lb98 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:288 lb130.6 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:360 lb163.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
280 lb 127 kg	Lat Pulldown:148 lb67.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:221 lb100.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:295 lb133.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:369 lb167.4 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
290 lb 131.5 kg	Lat Pulldown:151 lb68.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:227 lb103 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:302 lb137 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:378 lb171.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps
300 lb 136.1 kg	Lat Pulldown:155 lb70.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:232 lb105.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps	Lat Pulldown:309 lb140.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps	Lat Pulldown:386 lb175.1 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps

Women’s Lat Pulldown vs Pull-Ups Standards

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	Lat Pulldown:52 lb23.6 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:80 lb36.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:109 lb49.4 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:137 lb62.1 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
110 lb 49.9 kg	Lat Pulldown:55 lb24.9 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:85 lb38.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:116 lb52.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:146 lb66.2 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
120 lb 54.4 kg	Lat Pulldown:59 lb26.8 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:90 lb40.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:123 lb55.8 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:155 lb70.3 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
130 lb 59 kg	Lat Pulldown:62 lb28.1 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:95 lb43.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:130 lb59 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:164 lb74.4 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
140 lb 63.5 kg	Lat Pulldown:65 lb29.5 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:100 lb45.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:137 lb62.1 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:172 lb78 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
150 lb 68 kg	Lat Pulldown:68 lb30.8 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:105 lb47.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:143 lb64.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:180 lb81.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
160 lb 72.6 kg	Lat Pulldown:71 lb32.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:110 lb49.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:149 lb67.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:188 lb85.3 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
170 lb 77.1 kg	Lat Pulldown:74 lb33.6 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:114 lb51.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:155 lb70.3 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:196 lb88.9 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
180 lb 81.6 kg	Lat Pulldown:77 lb34.9 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:119 lb54 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:161 lb73 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:203 lb92.1 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
190 lb 86.2 kg	Lat Pulldown:80 lb36.3 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:123 lb55.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:167 lb75.7 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:211 lb95.7 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
200 lb 90.7 kg	Lat Pulldown:82 lb37.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:127 lb57.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:173 lb78.5 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:218 lb98.9 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
210 lb 95.3 kg	Lat Pulldown:85 lb38.6 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:131 lb59.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:179 lb81.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:225 lb102.1 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
220 lb 99.8 kg	Lat Pulldown:88 lb39.9 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:136 lb61.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:185 lb83.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:232 lb105.2 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
230 lb 104.3 kg	Lat Pulldown:90 lb40.8 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:140 lb63.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:190 lb86.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:239 lb108.4 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps
240 lb 108.9 kg	Lat Pulldown:93 lb42.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps	Lat Pulldown:144 lb65.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps	Lat Pulldown:196 lb88.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps	Lat Pulldown:246 lb111.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps

How Your Lat Pulldown vs Pull Ups 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 targets from the individual Lat Pulldown (Strict) tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

3. Rate the Pull-Ups result

Sex-specific repetition thresholds map the strict set to a canonical strength tier; age is context only and no reps-to-weight conversion is used. The calculator uses one unbroken set of strict pronated-grip dead-hang pull-ups 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 is recorded anonymously and does not change either standard.

Stage	What happens
Rate the lat pulldown strict	Adjust lat pulldown strict targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max.
Rate the strict pull-up	Rate strict bodyweight repetitions without converting them into weight. Measurement: Strict unbroken pull-ups.
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 Pull Ups Standards Differ

What the men’s standards show:

Pull-Ups age range18 → 18 reps

The Elite repetition target at 120 lb changes from the youngest to oldest listed age range because the standards for this exercise include age.

Pull-Ups bodyweight effectNo change in this range

Under-30 Elite targets from 120 to 300 lb bodyweight.

Lat Pulldown bodyweight effect210 → 386 lb

The Elite estimated-max target rises across the displayed bodyweights. These weights are not converted into strict pull-up repetitions.

The exact table above is the correct way to inspect unlike measurements. A pounds-difference chart would be invalid because strict repetitions and estimated weight do not share a unit.

How Women’s Lat Pulldown and Pull Ups Standards Differ

What the women’s standards show:

Pull-Ups age range10 → 10 reps

The Elite repetition target at 100 lb changes from the youngest to oldest listed age range because the standards for this exercise include age.

Pull-Ups bodyweight effectNo change in this range

Under-30 Elite targets from 100 to 240 lb bodyweight.

Lat Pulldown bodyweight effect137 → 246 lb

The Elite estimated-max target rises across the displayed bodyweights. These weights are not converted into strict pull-up repetitions.

Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.

Lat Pulldown and Pull Ups Exercises Used by This Calculator

This calculator uses a strict lat pulldown strict and a strict bodyweight pull-up. Use strict Lat Pulldown and Pull Ups sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.

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.

Count one unbroken strict dead-hang set

Use a pronated grip, full arm extension at the bottom, and chin clearly above the bar at the top. Enter strict bodyweight reps only. Do not count kipping, hip drive, leg swing, assistance, added weight, partial reps, or rests.

Enter one recent Lat Pulldown set and one recent Pull Ups set

For Lat Pulldown, enter selected stack weight and 1–12 strict reps. For Pull Ups, enter the strict unbroken bodyweight rep count with no load. Each result is rated separately; repetitions are never converted into weight.

Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
Strict Bodyweight Pull-Up — View the individual Pull-Ups standards and next strength-level target.
Chin-Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
Neutral Grip Pull-Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.

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Lat Pulldown vs Pull Ups Strength Standards