Low Row vs Close Grip Lat Pulldown Strength Standards
Compare your low row 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 canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest 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.
Low Row vs Close Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low row 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 low row 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 Low Row / 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 Low Row vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Low Row; 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 | 59 / 91 lb 26.8 / 41.3 kg | 84 / 133 lb 38.1 / 60.3 kg | 115 / 175 lb 52.2 / 79.4 kg | 146 / 217 lb 66.2 / 98.4 kg |
| 130 lb 59 kg | 62 / 96 lb 28.1 / 43.5 kg | 89 / 141 lb 40.4 / 64 kg | 121 / 185 lb 54.9 / 83.9 kg | 154 / 229 lb 69.9 / 103.9 kg |
| 140 lb 63.5 kg | 65 / 101 lb 29.5 / 45.8 kg | 93 / 148 lb 42.2 / 67.1 kg | 127 / 194 lb 57.6 / 88 kg | 162 / 241 lb 73.5 / 109.3 kg |
| 150 lb 68 kg | 68 / 106 lb 30.8 / 48.1 kg | 97 / 155 lb 44 / 70.3 kg | 133 / 203 lb 60.3 / 92.1 kg | 169 / 252 lb 76.7 / 114.3 kg |
| 160 lb 72.6 kg | 71 / 111 lb 32.2 / 50.3 kg | 102 / 161 lb 46.3 / 73 kg | 139 / 212 lb 63 / 96.2 kg | 177 / 263 lb 80.3 / 119.3 kg |
| 170 lb 77.1 kg | 74 / 115 lb 33.6 / 52.2 kg | 106 / 168 lb 48.1 / 76.2 kg | 145 / 221 lb 65.8 / 100.2 kg | 184 / 274 lb 83.5 / 124.3 kg |
| 180 lb 81.6 kg | 77 / 120 lb 34.9 / 54.4 kg | 110 / 175 lb 49.9 / 79.4 kg | 150 / 230 lb 68 / 104.3 kg | 191 / 285 lb 86.6 / 129.3 kg |
| 190 lb 86.2 kg | 80 / 124 lb 36.3 / 56.2 kg | 114 / 181 lb 51.7 / 82.1 kg | 156 / 238 lb 70.8 / 108 kg | 198 / 295 lb 89.8 / 133.8 kg |
| 200 lb 90.7 kg | 83 / 128 lb 37.6 / 58.1 kg | 118 / 187 lb 53.5 / 84.8 kg | 161 / 246 lb 73 / 111.6 kg | 205 / 305 lb 93 / 138.3 kg |
| 210 lb 95.3 kg | 86 / 133 lb 39 / 60.3 kg | 122 / 193 lb 55.3 / 87.5 kg | 167 / 254 lb 75.7 / 115.2 kg | 212 / 315 lb 96.2 / 142.9 kg |
| 220 lb 99.8 kg | 88 / 137 lb 39.9 / 62.1 kg | 126 / 200 lb 57.2 / 90.7 kg | 172 / 262 lb 78 / 118.8 kg | 218 / 325 lb 98.9 / 147.4 kg |
| 230 lb 104.3 kg | 91 / 141 lb 41.3 / 64 kg | 129 / 206 lb 58.5 / 93.4 kg | 177 / 270 lb 80.3 / 122.5 kg | 225 / 335 lb 102.1 / 152 kg |
| 240 lb 108.9 kg | 93 / 145 lb 42.2 / 65.8 kg | 133 / 212 lb 60.3 / 96.2 kg | 182 / 278 lb 82.6 / 126.1 kg | 231 / 345 lb 104.8 / 156.5 kg |
| 250 lb 113.4 kg | 96 / 149 lb 43.5 / 67.6 kg | 137 / 217 lb 62.1 / 98.4 kg | 187 / 286 lb 84.8 / 129.7 kg | 238 / 354 lb 108 / 160.6 kg |
| 260 lb 117.9 kg | 99 / 153 lb 44.9 / 69.4 kg | 141 / 223 lb 64 / 101.2 kg | 192 / 293 lb 87.1 / 132.9 kg | 244 / 364 lb 110.7 / 165.1 kg |
| 270 lb 122.5 kg | 101 / 157 lb 45.8 / 71.2 kg | 144 / 229 lb 65.3 / 103.9 kg | 197 / 301 lb 89.4 / 136.5 kg | 250 / 373 lb 113.4 / 169.2 kg |
| 280 lb 127 kg | 104 / 161 lb 47.2 / 73 kg | 148 / 234 lb 67.1 / 106.1 kg | 202 / 308 lb 91.6 / 139.7 kg | 256 / 382 lb 116.1 / 173.3 kg |
| 290 lb 131.5 kg | 106 / 164 lb 48.1 / 74.4 kg | 151 / 240 lb 68.5 / 108.9 kg | 207 / 316 lb 93.9 / 143.3 kg | 262 / 391 lb 118.8 / 177.4 kg |
| 300 lb 136.1 kg | 108 / 168 lb 49 / 76.2 kg | 155 / 245 lb 70.3 / 111.1 kg | 212 / 323 lb 96.2 / 146.5 kg | 268 / 400 lb 121.6 / 181.4 kg |
Women’s Low Row vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Low Row; 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 | 39 / 55 lb 17.7 / 24.9 kg | 57 / 84 lb 25.9 / 38.1 kg | 79 / 114 lb 35.8 / 51.7 kg | 101 / 142 lb 45.8 / 64.4 kg |
| 110 lb 49.9 kg | 41 / 59 lb 18.6 / 26.8 kg | 61 / 89 lb 27.7 / 40.4 kg | 84 / 121 lb 38.1 / 54.9 kg | 107 / 151 lb 48.5 / 68.5 kg |
| 120 lb 54.4 kg | 44 / 62 lb 20 / 28.1 kg | 65 / 95 lb 29.5 / 43.1 kg | 89 / 128 lb 40.4 / 58.1 kg | 114 / 160 lb 51.7 / 72.6 kg |
| 130 lb 59 kg | 46 / 65 lb 20.9 / 29.5 kg | 68 / 100 lb 30.8 / 45.4 kg | 94 / 135 lb 42.6 / 61.2 kg | 120 / 169 lb 54.4 / 76.7 kg |
| 140 lb 63.5 kg | 49 / 69 lb 22.2 / 31.3 kg | 72 / 105 lb 32.7 / 47.6 kg | 98 / 142 lb 44.5 / 64.4 kg | 126 / 178 lb 57.2 / 80.7 kg |
| 150 lb 68 kg | 51 / 72 lb 23.1 / 32.7 kg | 75 / 110 lb 34 / 49.9 kg | 103 / 149 lb 46.7 / 67.6 kg | 132 / 186 lb 59.9 / 84.4 kg |
| 160 lb 72.6 kg | 53 / 75 lb 24 / 34 kg | 78 / 115 lb 35.4 / 52.2 kg | 108 / 156 lb 49 / 70.8 kg | 138 / 194 lb 62.6 / 88 kg |
| 170 lb 77.1 kg | 55 / 78 lb 24.9 / 35.4 kg | 82 / 120 lb 37.2 / 54.4 kg | 112 / 162 lb 50.8 / 73.5 kg | 143 / 202 lb 64.9 / 91.6 kg |
| 180 lb 81.6 kg | 58 / 81 lb 26.3 / 36.7 kg | 85 / 124 lb 38.6 / 56.2 kg | 116 / 168 lb 52.6 / 76.2 kg | 149 / 210 lb 67.6 / 95.3 kg |
| 190 lb 86.2 kg | 60 / 84 lb 27.2 / 38.1 kg | 88 / 129 lb 39.9 / 58.5 kg | 121 / 174 lb 54.9 / 78.9 kg | 155 / 218 lb 70.3 / 98.9 kg |
| 200 lb 90.7 kg | 62 / 87 lb 28.1 / 39.5 kg | 91 / 133 lb 41.3 / 60.3 kg | 125 / 181 lb 56.7 / 82.1 kg | 160 / 225 lb 72.6 / 102.1 kg |
| 210 lb 95.3 kg | 64 / 90 lb 29 / 40.8 kg | 94 / 138 lb 42.6 / 62.6 kg | 129 / 186 lb 58.5 / 84.4 kg | 165 / 233 lb 74.8 / 105.7 kg |
| 220 lb 99.8 kg | 66 / 93 lb 29.9 / 42.2 kg | 97 / 142 lb 44 / 64.4 kg | 133 / 192 lb 60.3 / 87.1 kg | 170 / 240 lb 77.1 / 108.9 kg |
| 230 lb 104.3 kg | 68 / 96 lb 30.8 / 43.5 kg | 100 / 146 lb 45.4 / 66.2 kg | 137 / 198 lb 62.1 / 89.8 kg | 176 / 247 lb 79.8 / 112 kg |
| 240 lb 108.9 kg | 70 / 98 lb 31.8 / 44.5 kg | 103 / 150 lb 46.7 / 68 kg | 141 / 204 lb 64 / 92.5 kg | 181 / 254 lb 82.1 / 115.2 kg |
How Your Low Row 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 low row strength level
The standards use the sex-specific effective-resistance thresholds from the individual Low 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 row more resistance without requiring strength to increase pound for pound.
3. Find the close grip lat pulldown strength level
The standards use the sex-specific selected-resistance thresholds 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 larger lifters are expected to pull more selected 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 low row | Adjust low row targets to exact bodyweight with the two-thirds rule. |
| Rate the close-grip lat pulldown | Adjust close-grip 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 Low Row 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 low row 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.
32.2 → 59.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the low row standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +32 lb +14.5 kg | +49 lb +22.2 kg | +60 lb +27.2 kg | +71 lb +32.2 kg |
| 130 lb 59 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +64 lb +29 kg | +75 lb +34 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +55 lb +24.9 kg | +67 lb +30.4 kg | +79 lb +35.8 kg |
| 150 lb 68 kg | +38 lb +17.3 kg | +58 lb +26.3 kg | +70 lb +31.8 kg | +83 lb +37.6 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +59 lb +26.7 kg | +73 lb +33.2 kg | +86 lb +39 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +76 lb +34.4 kg | +90 lb +40.8 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +80 lb +36.3 kg | +94 lb +42.7 kg |
| 190 lb 86.2 kg | +44 lb +19.9 kg | +67 lb +30.4 kg | +82 lb +37.2 kg | +97 lb +44 kg |
| 200 lb 90.7 kg | +45 lb +20.5 kg | +69 lb +31.3 kg | +85 lb +38.6 kg | +100 lb +45.3 kg |
| 210 lb 95.3 kg | +47 lb +21.3 kg | +71 lb +32.2 kg | +87 lb +39.5 kg | +103 lb +46.7 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +74 lb +33.5 kg | +90 lb +40.8 kg | +107 lb +48.5 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +77 lb +34.9 kg | +93 lb +42.2 kg | +110 lb +49.9 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +79 lb +35.9 kg | +96 lb +43.5 kg | +114 lb +51.7 kg |
| 250 lb 113.4 kg | +53 lb +24.1 kg | +80 lb +36.3 kg | +99 lb +44.9 kg | +116 lb +52.6 kg |
| 260 lb 117.9 kg | +54 lb +24.5 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +120 lb +54.4 kg |
| 270 lb 122.5 kg | +56 lb +25.4 kg | +85 lb +38.6 kg | +104 lb +47.1 kg | +123 lb +55.8 kg |
| 280 lb 127 kg | +57 lb +25.8 kg | +86 lb +39 kg | +106 lb +48.1 kg | +126 lb +57.2 kg |
| 290 lb 131.5 kg | +58 lb +26.3 kg | +89 lb +40.4 kg | +109 lb +49.4 kg | +129 lb +58.6 kg |
| 300 lb 136.1 kg | +60 lb +27.2 kg | +90 lb +40.8 kg | +111 lb +50.3 kg | +132 lb +59.8 kg |
How Women’s Low Row and Close Grip Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
18.6 → 33.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the low row standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +16 lb +7.2 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +41 lb +18.6 kg |
| 110 lb 49.9 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +44 lb +20 kg |
| 120 lb 54.4 kg | +18 lb +8.1 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +19 lb +8.6 kg | +32 lb +14.6 kg | +41 lb +18.6 kg | +49 lb +22.3 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +33 lb +14.9 kg | +44 lb +19.9 kg | +52 lb +23.5 kg |
| 150 lb 68 kg | +21 lb +9.6 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +54 lb +24.5 kg |
| 160 lb 72.6 kg | +22 lb +10 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +56 lb +25.4 kg |
| 170 lb 77.1 kg | +23 lb +10.5 kg | +38 lb +17.2 kg | +50 lb +22.7 kg | +59 lb +26.7 kg |
| 180 lb 81.6 kg | +23 lb +10.4 kg | +39 lb +17.6 kg | +52 lb +23.6 kg | +61 lb +27.7 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +41 lb +18.6 kg | +53 lb +24 kg | +63 lb +28.6 kg |
| 200 lb 90.7 kg | +25 lb +11.4 kg | +42 lb +19 kg | +56 lb +25.4 kg | +65 lb +29.5 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +44 lb +20 kg | +57 lb +25.9 kg | +68 lb +30.9 kg |
| 220 lb 99.8 kg | +27 lb +12.3 kg | +45 lb +20.4 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +46 lb +20.8 kg | +61 lb +27.7 kg | +71 lb +32.2 kg |
| 240 lb 108.9 kg | +28 lb +12.7 kg | +47 lb +21.3 kg | +63 lb +28.5 kg | +73 lb +33.1 kg |
Low Row and Close Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict bilateral close-grip lat pulldown. Use strict canonical Low Row and Close Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use effective total low-row station resistance
Enter the station’s effective total two-hand resistance. Pull from controlled reach to the same waist, lower-rib, or lower-abdomen finish with stable body position and return under control. Do not enter per-arm force, seated cable or high rows, lat pulldowns, layback, pad bounce, leg drive, partial reps, or assisted reps.
Use a close neutral-grip cable pulldown
Enter selected or loaded cable resistance. Secure the thighs, begin near full overhead extension, drive the elbows down and slightly back, bring the close neutral-grip attachment to a repeatable upper-chest or sternum finish, and return under control. Do not enter pull-up added load, rows, wide-grip pulldowns, excessive layback, stack bounce, partial reps, or assisted reps.
Enter one recent Low Row result and one recent Close Grip Lat Pulldown result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded 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.