Pendlay Row vs Lat Pulldown Strength Standards
Compare your Pendlay 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 canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict Pendlay row from a complete floor reset on every rep 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.
Pendlay Row vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row vs Lat Pulldown Standards
How to read the table: The first number is Pendlay 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 | 63 / 84 lb 28.6 / 38.1 kg | 98 / 126 lb 44.5 / 57.2 kg | 133 / 168 lb 60.3 / 76.2 kg | 168 / 210 lb 76.2 / 95.3 kg |
| 130 lb 59 kg | 67 / 89 lb 30.4 / 40.4 kg | 103 / 133 lb 46.7 / 60.3 kg | 141 / 177 lb 64 / 80.3 kg | 177 / 221 lb 80.3 / 100.2 kg |
| 140 lb 63.5 kg | 70 / 93 lb 31.8 / 42.2 kg | 109 / 140 lb 49.4 / 63.5 kg | 148 / 186 lb 67.1 / 84.4 kg | 186 / 233 lb 84.4 / 105.7 kg |
| 150 lb 68 kg | 73 / 97 lb 33.1 / 44 kg | 114 / 146 lb 51.7 / 66.2 kg | 155 / 195 lb 70.3 / 88.5 kg | 195 / 243 lb 88.5 / 110.2 kg |
| 160 lb 72.6 kg | 77 / 102 lb 34.9 / 46.3 kg | 119 / 152 lb 54 / 68.9 kg | 161 / 203 lb 73 / 92.1 kg | 203 / 254 lb 92.1 / 115.2 kg |
| 170 lb 77.1 kg | 80 / 106 lb 36.3 / 48.1 kg | 123 / 159 lb 55.8 / 72.1 kg | 168 / 212 lb 76.2 / 96.2 kg | 212 / 265 lb 96.2 / 120.2 kg |
| 180 lb 81.6 kg | 83 / 110 lb 37.6 / 49.9 kg | 128 / 165 lb 58.1 / 74.8 kg | 175 / 220 lb 79.4 / 99.8 kg | 220 / 275 lb 99.8 / 124.7 kg |
| 190 lb 86.2 kg | 86 / 114 lb 39 / 51.7 kg | 133 / 171 lb 60.3 / 77.6 kg | 181 / 228 lb 82.1 / 103.4 kg | 228 / 285 lb 103.4 / 129.3 kg |
| 200 lb 90.7 kg | 89 / 118 lb 40.4 / 53.5 kg | 138 / 177 lb 62.6 / 80.3 kg | 187 / 236 lb 84.8 / 107 kg | 236 / 295 lb 107 / 133.8 kg |
| 210 lb 95.3 kg | 92 / 122 lb 41.7 / 55.3 kg | 142 / 183 lb 64.4 / 83 kg | 193 / 244 lb 87.5 / 110.7 kg | 244 / 305 lb 110.7 / 138.3 kg |
| 220 lb 99.8 kg | 95 / 126 lb 43.1 / 57.2 kg | 147 / 189 lb 66.7 / 85.7 kg | 200 / 251 lb 90.7 / 113.9 kg | 251 / 314 lb 113.9 / 142.4 kg |
| 230 lb 104.3 kg | 98 / 129 lb 44.5 / 58.5 kg | 151 / 194 lb 68.5 / 88 kg | 206 / 259 lb 93.4 / 117.5 kg | 259 / 324 lb 117.5 / 147 kg |
| 240 lb 108.9 kg | 100 / 133 lb 45.4 / 60.3 kg | 155 / 200 lb 70.3 / 90.7 kg | 212 / 266 lb 96.2 / 120.7 kg | 266 / 333 lb 120.7 / 151 kg |
| 250 lb 113.4 kg | 103 / 137 lb 46.7 / 62.1 kg | 160 / 205 lb 72.6 / 93 kg | 217 / 274 lb 98.4 / 124.3 kg | 274 / 342 lb 124.3 / 155.1 kg |
| 260 lb 117.9 kg | 106 / 141 lb 48.1 / 64 kg | 164 / 211 lb 74.4 / 95.7 kg | 223 / 281 lb 101.2 / 127.5 kg | 281 / 351 lb 127.5 / 159.2 kg |
| 270 lb 122.5 kg | 109 / 144 lb 49.4 / 65.3 kg | 168 / 216 lb 76.2 / 98 kg | 229 / 288 lb 103.9 / 130.6 kg | 288 / 360 lb 130.6 / 163.3 kg |
| 280 lb 127 kg | 111 / 148 lb 50.3 / 67.1 kg | 172 / 221 lb 78 / 100.2 kg | 234 / 295 lb 106.1 / 133.8 kg | 295 / 369 lb 133.8 / 167.4 kg |
| 290 lb 131.5 kg | 114 / 151 lb 51.7 / 68.5 kg | 176 / 227 lb 79.8 / 103 kg | 240 / 302 lb 108.9 / 137 kg | 302 / 378 lb 137 / 171.5 kg |
| 300 lb 136.1 kg | 117 / 155 lb 53.1 / 70.3 kg | 180 / 232 lb 81.6 / 105.2 kg | 245 / 309 lb 111.1 / 140.2 kg | 309 / 386 lb 140.2 / 175.1 kg |
Women’s Pendlay Row vs Lat Pulldown Standards
How to read the table: The first number is Pendlay 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 | 40 / 52 lb 18.1 / 23.6 kg | 63 / 80 lb 28.6 / 36.3 kg | 86 / 109 lb 39 / 49.4 kg | 109 / 137 lb 49.4 / 62.1 kg |
| 110 lb 49.9 kg | 43 / 55 lb 19.5 / 24.9 kg | 67 / 85 lb 30.4 / 38.6 kg | 92 / 116 lb 41.7 / 52.6 kg | 116 / 146 lb 52.6 / 66.2 kg |
| 120 lb 54.4 kg | 46 / 59 lb 20.9 / 26.8 kg | 72 / 90 lb 32.7 / 40.8 kg | 97 / 123 lb 44 / 55.8 kg | 123 / 155 lb 55.8 / 70.3 kg |
| 130 lb 59 kg | 48 / 62 lb 21.8 / 28.1 kg | 75 / 95 lb 34 / 43.1 kg | 103 / 130 lb 46.7 / 59 kg | 130 / 164 lb 59 / 74.4 kg |
| 140 lb 63.5 kg | 51 / 65 lb 23.1 / 29.5 kg | 79 / 100 lb 35.8 / 45.4 kg | 108 / 137 lb 49 / 62.1 kg | 137 / 172 lb 62.1 / 78 kg |
| 150 lb 68 kg | 53 / 68 lb 24 / 30.8 kg | 83 / 105 lb 37.6 / 47.6 kg | 113 / 143 lb 51.3 / 64.9 kg | 143 / 180 lb 64.9 / 81.6 kg |
| 160 lb 72.6 kg | 55 / 71 lb 24.9 / 32.2 kg | 87 / 110 lb 39.5 / 49.9 kg | 118 / 149 lb 53.5 / 67.6 kg | 149 / 188 lb 67.6 / 85.3 kg |
| 170 lb 77.1 kg | 58 / 74 lb 26.3 / 33.6 kg | 90 / 114 lb 40.8 / 51.7 kg | 123 / 155 lb 55.8 / 70.3 kg | 155 / 196 lb 70.3 / 88.9 kg |
| 180 lb 81.6 kg | 60 / 77 lb 27.2 / 34.9 kg | 94 / 119 lb 42.6 / 54 kg | 128 / 161 lb 58.1 / 73 kg | 161 / 203 lb 73 / 92.1 kg |
| 190 lb 86.2 kg | 62 / 80 lb 28.1 / 36.3 kg | 97 / 123 lb 44 / 55.8 kg | 132 / 167 lb 59.9 / 75.7 kg | 167 / 211 lb 75.7 / 95.7 kg |
| 200 lb 90.7 kg | 64 / 82 lb 29 / 37.2 kg | 101 / 127 lb 45.8 / 57.6 kg | 137 / 173 lb 62.1 / 78.5 kg | 173 / 218 lb 78.5 / 98.9 kg |
| 210 lb 95.3 kg | 66 / 85 lb 29.9 / 38.6 kg | 104 / 131 lb 47.2 / 59.4 kg | 141 / 179 lb 64 / 81.2 kg | 179 / 225 lb 81.2 / 102.1 kg |
| 220 lb 99.8 kg | 68 / 88 lb 30.8 / 39.9 kg | 107 / 136 lb 48.5 / 61.7 kg | 146 / 185 lb 66.2 / 83.9 kg | 185 / 232 lb 83.9 / 105.2 kg |
| 230 lb 104.3 kg | 70 / 90 lb 31.8 / 40.8 kg | 110 / 140 lb 49.9 / 63.5 kg | 150 / 190 lb 68 / 86.2 kg | 190 / 239 lb 86.2 / 108.4 kg |
| 240 lb 108.9 kg | 73 / 93 lb 33.1 / 42.2 kg | 114 / 144 lb 51.7 / 65.3 kg | 155 / 196 lb 70.3 / 88.9 kg | 196 / 246 lb 88.9 / 111.6 kg |
How Your Pendlay 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 Pendlay row strength level
The Pendlay row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight 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 Pendlay row | Adjust Pendlay row 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 Pendlay 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 Pendlay 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.
19.1 → 34.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the Pendlay row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 130 lb 59 kg | +22 lb +10 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +44 lb +19.9 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +38 lb +17.3 kg | +47 lb +21.3 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +40 lb +18.2 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +33 lb +14.9 kg | +42 lb +19.1 kg | +51 lb +23.1 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +36 lb +16.3 kg | +44 lb +20 kg | +53 lb +24 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +37 lb +16.7 kg | +45 lb +20.4 kg | +55 lb +24.9 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +38 lb +17.3 kg | +47 lb +21.3 kg | +57 lb +25.9 kg |
| 200 lb 90.7 kg | +29 lb +13.1 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +59 lb +26.8 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +61 lb +27.6 kg |
| 220 lb 99.8 kg | +31 lb +14.1 kg | +42 lb +19 kg | +51 lb +23.2 kg | +63 lb +28.5 kg |
| 230 lb 104.3 kg | +31 lb +14 kg | +43 lb +19.5 kg | +53 lb +24.1 kg | +65 lb +29.5 kg |
| 240 lb 108.9 kg | +33 lb +14.9 kg | +45 lb +20.4 kg | +54 lb +24.5 kg | +67 lb +30.3 kg |
| 250 lb 113.4 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +68 lb +30.8 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +58 lb +26.3 kg | +70 lb +31.7 kg |
| 270 lb 122.5 kg | +35 lb +15.9 kg | +48 lb +21.8 kg | +59 lb +26.7 kg | +72 lb +32.7 kg |
| 280 lb 127 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +74 lb +33.6 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +51 lb +23.2 kg | +62 lb +28.1 kg | +76 lb +34.5 kg |
| 300 lb 136.1 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +64 lb +29.1 kg | +77 lb +34.9 kg |
How Women’s Pendlay 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.
12.7 → 22.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the Pendlay row standard. A plus sign means the lat pulldown standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +27 lb +12.3 kg | +34 lb +15.4 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +21 lb +9.6 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +22 lb +10 kg | +30 lb +13.6 kg | +37 lb +16.7 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +25 lb +11.4 kg | +33 lb +14.9 kg | +42 lb +19.1 kg |
| 190 lb 86.2 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +35 lb +15.8 kg | +44 lb +20 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +36 lb +16.4 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +19 lb +8.7 kg | +27 lb +12.2 kg | +38 lb +17.2 kg | +46 lb +20.9 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 230 lb 104.3 kg | +20 lb +9 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +49 lb +22.2 kg |
| 240 lb 108.9 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +50 lb +22.7 kg |
Pendlay Row and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict seated lat pulldown. Use strict canonical Pendlay Row and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
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 Pendlay Row result and one recent 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
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Australian Pull Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.