Machine Pullover vs Lat Pulldown Strength Standards
Compare your machine pullover 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable machine pullover test using the canonical setup, range, and finish rules and a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. 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 Pullover vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine pullover 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 pullover 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 Pullover / 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 Pullover vs Lat Pulldown Standards
How to read the table: The first number is Machine Pullover; 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 | 48 / 84 lb 21.8 / 38.1 kg | 70 / 126 lb 31.8 / 57.2 kg | 98 / 168 lb 44.5 / 76.2 kg | 129 / 210 lb 58.5 / 95.3 kg |
| 130 lb 59 kg | 50 / 89 lb 22.7 / 40.4 kg | 74 / 133 lb 33.6 / 60.3 kg | 103 / 177 lb 46.7 / 80.3 kg | 136 / 221 lb 61.7 / 100.2 kg |
| 140 lb 63.5 kg | 53 / 93 lb 24 / 42.2 kg | 78 / 140 lb 35.4 / 63.5 kg | 109 / 186 lb 49.4 / 84.4 kg | 143 / 233 lb 64.9 / 105.7 kg |
| 150 lb 68 kg | 56 / 97 lb 25.4 / 44 kg | 81 / 146 lb 36.7 / 66.2 kg | 114 / 195 lb 51.7 / 88.5 kg | 149 / 243 lb 67.6 / 110.2 kg |
| 160 lb 72.6 kg | 58 / 102 lb 26.3 / 46.3 kg | 85 / 152 lb 38.6 / 68.9 kg | 119 / 203 lb 54 / 92.1 kg | 156 / 254 lb 70.8 / 115.2 kg |
| 170 lb 77.1 kg | 60 / 106 lb 27.2 / 48.1 kg | 88 / 159 lb 39.9 / 72.1 kg | 123 / 212 lb 55.8 / 96.2 kg | 162 / 265 lb 73.5 / 120.2 kg |
| 180 lb 81.6 kg | 63 / 110 lb 28.6 / 49.9 kg | 92 / 165 lb 41.7 / 74.8 kg | 128 / 220 lb 58.1 / 99.8 kg | 169 / 275 lb 76.7 / 124.7 kg |
| 190 lb 86.2 kg | 65 / 114 lb 29.5 / 51.7 kg | 95 / 171 lb 43.1 / 77.6 kg | 133 / 228 lb 60.3 / 103.4 kg | 175 / 285 lb 79.4 / 129.3 kg |
| 200 lb 90.7 kg | 67 / 118 lb 30.4 / 53.5 kg | 98 / 177 lb 44.5 / 80.3 kg | 138 / 236 lb 62.6 / 107 kg | 181 / 295 lb 82.1 / 133.8 kg |
| 210 lb 95.3 kg | 69 / 122 lb 31.3 / 55.3 kg | 102 / 183 lb 46.3 / 83 kg | 142 / 244 lb 64.4 / 110.7 kg | 187 / 305 lb 84.8 / 138.3 kg |
| 220 lb 99.8 kg | 72 / 126 lb 32.7 / 57.2 kg | 105 / 189 lb 47.6 / 85.7 kg | 147 / 251 lb 66.7 / 113.9 kg | 193 / 314 lb 87.5 / 142.4 kg |
| 230 lb 104.3 kg | 74 / 129 lb 33.6 / 58.5 kg | 108 / 194 lb 49 / 88 kg | 151 / 259 lb 68.5 / 117.5 kg | 199 / 324 lb 90.3 / 147 kg |
| 240 lb 108.9 kg | 76 / 133 lb 34.5 / 60.3 kg | 111 / 200 lb 50.3 / 90.7 kg | 155 / 266 lb 70.3 / 120.7 kg | 204 / 333 lb 92.5 / 151 kg |
| 250 lb 113.4 kg | 78 / 137 lb 35.4 / 62.1 kg | 114 / 205 lb 51.7 / 93 kg | 160 / 274 lb 72.6 / 124.3 kg | 210 / 342 lb 95.3 / 155.1 kg |
| 260 lb 117.9 kg | 80 / 141 lb 36.3 / 64 kg | 117 / 211 lb 53.1 / 95.7 kg | 164 / 281 lb 74.4 / 127.5 kg | 216 / 351 lb 98 / 159.2 kg |
| 270 lb 122.5 kg | 82 / 144 lb 37.2 / 65.3 kg | 120 / 216 lb 54.4 / 98 kg | 168 / 288 lb 76.2 / 130.6 kg | 221 / 360 lb 100.2 / 163.3 kg |
| 280 lb 127 kg | 84 / 148 lb 38.1 / 67.1 kg | 123 / 221 lb 55.8 / 100.2 kg | 172 / 295 lb 78 / 133.8 kg | 227 / 369 lb 103 / 167.4 kg |
| 290 lb 131.5 kg | 86 / 151 lb 39 / 68.5 kg | 126 / 227 lb 57.2 / 103 kg | 176 / 302 lb 79.8 / 137 kg | 232 / 378 lb 105.2 / 171.5 kg |
| 300 lb 136.1 kg | 88 / 155 lb 39.9 / 70.3 kg | 129 / 232 lb 58.5 / 105.2 kg | 180 / 309 lb 81.6 / 140.2 kg | 237 / 386 lb 107.5 / 175.1 kg |
Women’s Machine Pullover vs Lat Pulldown Standards
How to read the table: The first number is Machine Pullover; 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 | 23 / 52 lb 10.4 / 23.6 kg | 37 / 80 lb 16.8 / 36.3 kg | 53 / 109 lb 24 / 49.4 kg | 71 / 137 lb 32.2 / 62.1 kg |
| 110 lb 49.9 kg | 24 / 55 lb 10.9 / 24.9 kg | 39 / 85 lb 17.7 / 38.6 kg | 56 / 116 lb 25.4 / 52.6 kg | 76 / 146 lb 34.5 / 66.2 kg |
| 120 lb 54.4 kg | 26 / 59 lb 11.8 / 26.8 kg | 41 / 90 lb 18.6 / 40.8 kg | 59 / 123 lb 26.8 / 55.8 kg | 80 / 155 lb 36.3 / 70.3 kg |
| 130 lb 59 kg | 27 / 62 lb 12.2 / 28.1 kg | 44 / 95 lb 20 / 43.1 kg | 63 / 130 lb 28.6 / 59 kg | 85 / 164 lb 38.6 / 74.4 kg |
| 140 lb 63.5 kg | 29 / 65 lb 13.2 / 29.5 kg | 46 / 100 lb 20.9 / 45.4 kg | 66 / 137 lb 29.9 / 62.1 kg | 89 / 172 lb 40.4 / 78 kg |
| 150 lb 68 kg | 30 / 68 lb 13.6 / 30.8 kg | 48 / 105 lb 21.8 / 47.6 kg | 69 / 143 lb 31.3 / 64.9 kg | 93 / 180 lb 42.2 / 81.6 kg |
| 160 lb 72.6 kg | 31 / 71 lb 14.1 / 32.2 kg | 50 / 110 lb 22.7 / 49.9 kg | 72 / 149 lb 32.7 / 67.6 kg | 97 / 188 lb 44 / 85.3 kg |
| 170 lb 77.1 kg | 33 / 74 lb 15 / 33.6 kg | 52 / 114 lb 23.6 / 51.7 kg | 75 / 155 lb 34 / 70.3 kg | 101 / 196 lb 45.8 / 88.9 kg |
| 180 lb 81.6 kg | 34 / 77 lb 15.4 / 34.9 kg | 54 / 119 lb 24.5 / 54 kg | 78 / 161 lb 35.4 / 73 kg | 105 / 203 lb 47.6 / 92.1 kg |
| 190 lb 86.2 kg | 35 / 80 lb 15.9 / 36.3 kg | 56 / 123 lb 25.4 / 55.8 kg | 81 / 167 lb 36.7 / 75.7 kg | 109 / 211 lb 49.4 / 95.7 kg |
| 200 lb 90.7 kg | 36 / 82 lb 16.3 / 37.2 kg | 58 / 127 lb 26.3 / 57.6 kg | 84 / 173 lb 38.1 / 78.5 kg | 113 / 218 lb 51.3 / 98.9 kg |
| 210 lb 95.3 kg | 38 / 85 lb 17.2 / 38.6 kg | 60 / 131 lb 27.2 / 59.4 kg | 86 / 179 lb 39 / 81.2 kg | 116 / 225 lb 52.6 / 102.1 kg |
| 220 lb 99.8 kg | 39 / 88 lb 17.7 / 39.9 kg | 62 / 136 lb 28.1 / 61.7 kg | 89 / 185 lb 40.4 / 83.9 kg | 120 / 232 lb 54.4 / 105.2 kg |
| 230 lb 104.3 kg | 40 / 90 lb 18.1 / 40.8 kg | 64 / 140 lb 29 / 63.5 kg | 92 / 190 lb 41.7 / 86.2 kg | 124 / 239 lb 56.2 / 108.4 kg |
| 240 lb 108.9 kg | 41 / 93 lb 18.6 / 42.2 kg | 66 / 144 lb 29.9 / 65.3 kg | 94 / 196 lb 42.6 / 88.9 kg | 127 / 246 lb 57.6 / 111.6 kg |
How Your Machine Pullover 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 pullover strength level
The standards use the sex-specific targets from the individual Machine Pullover 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.
3. 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.
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 pullover | Adjust machine pullover targets to exact bodyweight with the two-thirds rule. |
| Rate the lat pulldown | Use selected-stack estimated max 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 Machine Pullover 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 pullover 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.
36.8 → 67.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the machine pullover standard. A plus sign means the lat pulldown standard is higher. A minus sign means the machine pullover standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +70 lb +31.7 kg | +81 lb +36.8 kg |
| 130 lb 59 kg | +39 lb +17.7 kg | +59 lb +26.7 kg | +74 lb +33.6 kg | +85 lb +38.5 kg |
| 140 lb 63.5 kg | +40 lb +18.2 kg | +62 lb +28.1 kg | +77 lb +35 kg | +90 lb +40.8 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +65 lb +29.5 kg | +81 lb +36.8 kg | +94 lb +42.6 kg |
| 160 lb 72.6 kg | +44 lb +20 kg | +67 lb +30.3 kg | +84 lb +38.1 kg | +98 lb +44.4 kg |
| 170 lb 77.1 kg | +46 lb +20.9 kg | +71 lb +32.2 kg | +89 lb +40.4 kg | +103 lb +46.7 kg |
| 180 lb 81.6 kg | +47 lb +21.3 kg | +73 lb +33.1 kg | +92 lb +41.7 kg | +106 lb +48 kg |
| 190 lb 86.2 kg | +49 lb +22.2 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +110 lb +49.9 kg |
| 200 lb 90.7 kg | +51 lb +23.1 kg | +79 lb +35.8 kg | +98 lb +44.4 kg | +114 lb +51.7 kg |
| 210 lb 95.3 kg | +53 lb +24 kg | +81 lb +36.7 kg | +102 lb +46.3 kg | +118 lb +53.5 kg |
| 220 lb 99.8 kg | +54 lb +24.5 kg | +84 lb +38.1 kg | +104 lb +47.2 kg | +121 lb +54.9 kg |
| 230 lb 104.3 kg | +55 lb +24.9 kg | +86 lb +39 kg | +108 lb +49 kg | +125 lb +56.7 kg |
| 240 lb 108.9 kg | +57 lb +25.8 kg | +89 lb +40.4 kg | +111 lb +50.4 kg | +129 lb +58.5 kg |
| 250 lb 113.4 kg | +59 lb +26.7 kg | +91 lb +41.3 kg | +114 lb +51.7 kg | +132 lb +59.8 kg |
| 260 lb 117.9 kg | +61 lb +27.7 kg | +94 lb +42.6 kg | +117 lb +53.1 kg | +135 lb +61.2 kg |
| 270 lb 122.5 kg | +62 lb +28.1 kg | +96 lb +43.6 kg | +120 lb +54.4 kg | +139 lb +63.1 kg |
| 280 lb 127 kg | +64 lb +29 kg | +98 lb +44.4 kg | +123 lb +55.8 kg | +142 lb +64.4 kg |
| 290 lb 131.5 kg | +65 lb +29.5 kg | +101 lb +45.8 kg | +126 lb +57.2 kg | +146 lb +66.3 kg |
| 300 lb 136.1 kg | +67 lb +30.4 kg | +103 lb +46.7 kg | +129 lb +58.6 kg | +149 lb +67.6 kg |
How Women’s Machine Pullover 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.
29.9 → 54 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the machine pullover standard. A plus sign means the lat pulldown standard is higher. A minus sign means the machine pullover standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.2 kg | +43 lb +19.5 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 110 lb 49.9 kg | +31 lb +14 kg | +46 lb +20.9 kg | +60 lb +27.2 kg | +70 lb +31.7 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | +49 lb +22.2 kg | +64 lb +29 kg | +75 lb +34 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | +51 lb +23.1 kg | +67 lb +30.4 kg | +79 lb +35.8 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +54 lb +24.5 kg | +71 lb +32.2 kg | +83 lb +37.6 kg |
| 150 lb 68 kg | +38 lb +17.2 kg | +57 lb +25.8 kg | +74 lb +33.6 kg | +87 lb +39.4 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +60 lb +27.2 kg | +77 lb +34.9 kg | +91 lb +41.3 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +95 lb +43.1 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +83 lb +37.6 kg | +98 lb +44.5 kg |
| 190 lb 86.2 kg | +45 lb +20.4 kg | +67 lb +30.4 kg | +86 lb +39 kg | +102 lb +46.3 kg |
| 200 lb 90.7 kg | +46 lb +20.9 kg | +69 lb +31.3 kg | +89 lb +40.4 kg | +105 lb +47.6 kg |
| 210 lb 95.3 kg | +47 lb +21.4 kg | +71 lb +32.2 kg | +93 lb +42.2 kg | +109 lb +49.5 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +74 lb +33.6 kg | +96 lb +43.5 kg | +112 lb +50.8 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +76 lb +34.5 kg | +98 lb +44.5 kg | +115 lb +52.2 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +78 lb +35.4 kg | +102 lb +46.3 kg | +119 lb +54 kg |
Machine Pullover and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict machine pullover and a strict seated lat pulldown. Use strict canonical Machine Pullover and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Machine Pullover
Follow the individual Machine Pullover calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 recent Machine Pullover result and one recent Lat Pulldown result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Machine Pullover — View the individual Machine Pullover standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Straight Arm Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.