Machine High Row vs Lat Pulldown Strength Standards
Compare your machine high row and 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 selected or machine-indicated resistance for Machine High Row and the displayed machine or stack weight for Lat Pulldown. Use a strict machine high row set with a stable setup, full controlled stretch, repeatable high-row finish, and no body swing and a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules. 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.
Machine High Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine high row and 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 machine high row and 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 Machine High Row / 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 Machine High Row vs Lat Pulldown Standards
How to read the table: The first number is Machine High Row; the second is 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 | 73 / 84 lb 33.1 / 38.1 kg | 104 / 126 lb 47.2 / 57.2 kg | 140 / 168 lb 63.5 / 76.2 kg | 179 / 210 lb 81.2 / 95.3 kg |
| 130 lb 59 kg | 77 / 89 lb 34.9 / 40.4 kg | 109 / 133 lb 49.4 / 60.3 kg | 148 / 177 lb 67.1 / 80.3 kg | 189 / 221 lb 85.7 / 100.2 kg |
| 140 lb 63.5 kg | 81 / 93 lb 36.7 / 42.2 kg | 115 / 140 lb 52.2 / 63.5 kg | 155 / 186 lb 70.3 / 84.4 kg | 198 / 233 lb 89.8 / 105.7 kg |
| 150 lb 68 kg | 85 / 97 lb 38.6 / 44 kg | 120 / 146 lb 54.4 / 66.2 kg | 162 / 195 lb 73.5 / 88.5 kg | 208 / 243 lb 94.3 / 110.2 kg |
| 160 lb 72.6 kg | 88 / 102 lb 39.9 / 46.3 kg | 126 / 152 lb 57.2 / 68.9 kg | 169 / 203 lb 76.7 / 92.1 kg | 217 / 254 lb 98.4 / 115.2 kg |
| 170 lb 77.1 kg | 92 / 106 lb 41.7 / 48.1 kg | 131 / 159 lb 59.4 / 72.1 kg | 176 / 212 lb 79.8 / 96.2 kg | 226 / 265 lb 102.5 / 120.2 kg |
| 180 lb 81.6 kg | 95 / 110 lb 43.1 / 49.9 kg | 136 / 165 lb 61.7 / 74.8 kg | 183 / 220 lb 83 / 99.8 kg | 234 / 275 lb 106.1 / 124.7 kg |
| 190 lb 86.2 kg | 99 / 114 lb 44.9 / 51.7 kg | 141 / 171 lb 64 / 77.6 kg | 190 / 228 lb 86.2 / 103.4 kg | 243 / 285 lb 110.2 / 129.3 kg |
| 200 lb 90.7 kg | 102 / 118 lb 46.3 / 53.5 kg | 146 / 177 lb 66.2 / 80.3 kg | 197 / 236 lb 89.4 / 107 kg | 251 / 295 lb 113.9 / 133.8 kg |
| 210 lb 95.3 kg | 106 / 122 lb 48.1 / 55.3 kg | 151 / 183 lb 68.5 / 83 kg | 203 / 244 lb 92.1 / 110.7 kg | 260 / 305 lb 117.9 / 138.3 kg |
| 220 lb 99.8 kg | 109 / 126 lb 49.4 / 57.2 kg | 155 / 189 lb 70.3 / 85.7 kg | 210 / 251 lb 95.3 / 113.9 kg | 268 / 314 lb 121.6 / 142.4 kg |
| 230 lb 104.3 kg | 112 / 129 lb 50.8 / 58.5 kg | 160 / 194 lb 72.6 / 88 kg | 216 / 259 lb 98 / 117.5 kg | 276 / 324 lb 125.2 / 147 kg |
| 240 lb 108.9 kg | 116 / 133 lb 52.6 / 60.3 kg | 165 / 200 lb 74.8 / 90.7 kg | 222 / 266 lb 100.7 / 120.7 kg | 284 / 333 lb 128.8 / 151 kg |
| 250 lb 113.4 kg | 119 / 137 lb 54 / 62.1 kg | 169 / 205 lb 76.7 / 93 kg | 228 / 274 lb 103.4 / 124.3 kg | 292 / 342 lb 132.4 / 155.1 kg |
| 260 lb 117.9 kg | 122 / 141 lb 55.3 / 64 kg | 174 / 211 lb 78.9 / 95.7 kg | 234 / 281 lb 106.1 / 127.5 kg | 300 / 351 lb 136.1 / 159.2 kg |
| 270 lb 122.5 kg | 125 / 144 lb 56.7 / 65.3 kg | 178 / 216 lb 80.7 / 98 kg | 240 / 288 lb 108.9 / 130.6 kg | 307 / 360 lb 139.3 / 163.3 kg |
| 280 lb 127 kg | 128 / 148 lb 58.1 / 67.1 kg | 183 / 221 lb 83 / 100.2 kg | 246 / 295 lb 111.6 / 133.8 kg | 315 / 369 lb 142.9 / 167.4 kg |
| 290 lb 131.5 kg | 131 / 151 lb 59.4 / 68.5 kg | 187 / 227 lb 84.8 / 103 kg | 252 / 302 lb 114.3 / 137 kg | 322 / 378 lb 146.1 / 171.5 kg |
| 300 lb 136.1 kg | 134 / 155 lb 60.8 / 70.3 kg | 191 / 232 lb 86.6 / 105.2 kg | 258 / 309 lb 117 / 140.2 kg | 329 / 386 lb 149.2 / 175.1 kg |
Women’s Machine High Row vs Lat Pulldown Standards
How to read the table: The first number is Machine High Row; the second is 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 | 37 / 52 lb 16.8 / 23.6 kg | 57 / 80 lb 25.9 / 36.3 kg | 80 / 109 lb 36.3 / 49.4 kg | 105 / 137 lb 47.6 / 62.1 kg |
| 110 lb 49.9 kg | 39 / 55 lb 17.7 / 24.9 kg | 61 / 85 lb 27.7 / 38.6 kg | 85 / 116 lb 38.6 / 52.6 kg | 112 / 146 lb 50.8 / 66.2 kg |
| 120 lb 54.4 kg | 41 / 59 lb 18.6 / 26.8 kg | 65 / 90 lb 29.5 / 40.8 kg | 90 / 123 lb 40.8 / 55.8 kg | 119 / 155 lb 54 / 70.3 kg |
| 130 lb 59 kg | 44 / 62 lb 20 / 28.1 kg | 68 / 95 lb 30.8 / 43.1 kg | 95 / 130 lb 43.1 / 59 kg | 125 / 164 lb 56.7 / 74.4 kg |
| 140 lb 63.5 kg | 46 / 65 lb 20.9 / 29.5 kg | 72 / 100 lb 32.7 / 45.4 kg | 100 / 137 lb 45.4 / 62.1 kg | 132 / 172 lb 59.9 / 78 kg |
| 150 lb 68 kg | 48 / 68 lb 21.8 / 30.8 kg | 75 / 105 lb 34 / 47.6 kg | 105 / 143 lb 47.6 / 64.9 kg | 138 / 180 lb 62.6 / 81.6 kg |
| 160 lb 72.6 kg | 50 / 71 lb 22.7 / 32.2 kg | 78 / 110 lb 35.4 / 49.9 kg | 110 / 149 lb 49.9 / 67.6 kg | 144 / 188 lb 65.3 / 85.3 kg |
| 170 lb 77.1 kg | 52 / 74 lb 23.6 / 33.6 kg | 82 / 114 lb 37.2 / 51.7 kg | 114 / 155 lb 51.7 / 70.3 kg | 150 / 196 lb 68 / 88.9 kg |
| 180 lb 81.6 kg | 54 / 77 lb 24.5 / 34.9 kg | 85 / 119 lb 38.6 / 54 kg | 119 / 161 lb 54 / 73 kg | 156 / 203 lb 70.8 / 92.1 kg |
| 190 lb 86.2 kg | 56 / 80 lb 25.4 / 36.3 kg | 88 / 123 lb 39.9 / 55.8 kg | 123 / 167 lb 55.8 / 75.7 kg | 162 / 211 lb 73.5 / 95.7 kg |
| 200 lb 90.7 kg | 58 / 82 lb 26.3 / 37.2 kg | 91 / 127 lb 41.3 / 57.6 kg | 127 / 173 lb 57.6 / 78.5 kg | 167 / 218 lb 75.7 / 98.9 kg |
| 210 lb 95.3 kg | 60 / 85 lb 27.2 / 38.6 kg | 94 / 131 lb 42.6 / 59.4 kg | 131 / 179 lb 59.4 / 81.2 kg | 173 / 225 lb 78.5 / 102.1 kg |
| 220 lb 99.8 kg | 62 / 88 lb 28.1 / 39.9 kg | 97 / 136 lb 44 / 61.7 kg | 136 / 185 lb 61.7 / 83.9 kg | 178 / 232 lb 80.7 / 105.2 kg |
| 230 lb 104.3 kg | 64 / 90 lb 29 / 40.8 kg | 100 / 140 lb 45.4 / 63.5 kg | 140 / 190 lb 63.5 / 86.2 kg | 184 / 239 lb 83.5 / 108.4 kg |
| 240 lb 108.9 kg | 66 / 93 lb 29.9 / 42.2 kg | 103 / 144 lb 46.7 / 65.3 kg | 144 / 196 lb 65.3 / 88.9 kg | 189 / 246 lb 85.7 / 111.6 kg |
How Your Machine High Row vs 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 machine high row strength level
The standards use the sex-specific strength levels from the individual Machine 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 heavier lifters are expected to row more without requiring strength to increase pound for pound.
3. 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.
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 machine high row | Adjust machine high row targets to exact bodyweight with the two-thirds rule while preserving indicated machine resistance. |
| Rate the lat pulldown strict | Adjust lat pulldown strict 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 Machine High Row and 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 lat pulldown standard is higher; below zero means the machine high 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.
14.1 → 25.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the machine high row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +22 lb +10 kg | +28 lb +12.7 kg | +31 lb +14.1 kg |
| 130 lb 59 kg | +12 lb +5.5 kg | +24 lb +10.9 kg | +29 lb +13.2 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +25 lb +11.3 kg | +31 lb +14.1 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +26 lb +11.8 kg | +33 lb +15 kg | +35 lb +15.9 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +26 lb +11.7 kg | +34 lb +15.4 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +28 lb +12.7 kg | +36 lb +16.4 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +42 lb +19.1 kg |
| 200 lb 90.7 kg | +16 lb +7.2 kg | +31 lb +14.1 kg | +39 lb +17.6 kg | +44 lb +19.9 kg |
| 210 lb 95.3 kg | +16 lb +7.2 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +17 lb +7.8 kg | +34 lb +15.4 kg | +41 lb +18.6 kg | +46 lb +20.8 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +48 lb +21.8 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +35 lb +15.9 kg | +44 lb +20 kg | +49 lb +22.2 kg |
| 250 lb 113.4 kg | +18 lb +8.1 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +50 lb +22.7 kg |
| 260 lb 117.9 kg | +19 lb +8.7 kg | +37 lb +16.8 kg | +47 lb +21.4 kg | +51 lb +23.1 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +38 lb +17.3 kg | +48 lb +21.7 kg | +53 lb +24 kg |
| 280 lb 127 kg | +20 lb +9 kg | +38 lb +17.2 kg | +49 lb +22.2 kg | +54 lb +24.5 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +56 lb +25.4 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +57 lb +25.9 kg |
How Women’s Machine High Row and 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.
14.5 → 25.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the machine high row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +32 lb +14.5 kg |
| 110 lb 49.9 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +31 lb +14 kg | +34 lb +15.4 kg |
| 120 lb 54.4 kg | +18 lb +8.2 kg | +25 lb +11.3 kg | +33 lb +15 kg | +36 lb +16.3 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +39 lb +17.7 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +40 lb +18.1 kg |
| 150 lb 68 kg | +20 lb +9 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +42 lb +19 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +44 lb +20 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +46 lb +20.9 kg |
| 180 lb 81.6 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +42 lb +19 kg | +47 lb +21.3 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +44 lb +19.9 kg | +49 lb +22.2 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +51 lb +23.2 kg |
| 210 lb 95.3 kg | +25 lb +11.4 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +52 lb +23.6 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +54 lb +24.5 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +55 lb +24.9 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +57 lb +25.9 kg |
Machine High Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict machine high row and a strict lat pulldown strict. Use a strict bilateral machine high row and a strict seated overhand lat pulldown under each tool’s machine, handle, posture, range, and finish rules. Do not substitute low rows, cable rows, pull-ups, behind-the-neck pulldowns, body-swing reps, shortened reps, stack-bounce reps, or assisted reps.
Use the indicated machine resistance and preserve the high-row path
Enter the selected or machine-indicated resistance. Row from a controlled stretch to a repeatable high-row finish without low-row or pulldown substitution, shortened range, chest-pad drift, body swing, stack bounce, partial reps, or assistance.
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.
Enter one recent Machine High Row set and one recent Lat Pulldown set
Enter each machine’s stated resistance and a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed. Keep the same machine, handles, seat, support, and range used for each test.
Related Tools
- Machine High Row — View the individual Machine High Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Cable High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Wide Grip Lat Pulldown — 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.