Plate Loaded Lat Pulldown vs Lat Pulldown Strength Standards
Compare your plate loaded lat pulldown 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Plate Loaded Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown. Use the total active plate-loaded machine resistance used for the bilateral pulldown 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.
Plate Loaded Lat Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded lat pulldown 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 plate loaded lat pulldown 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 Plate Loaded Lat Pulldown / 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 Plate Loaded Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Plate Loaded Lat Pulldown; 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 | 106 / 126 lb 48.1 / 57.2 kg | 143 / 168 lb 64.9 / 76.2 kg | 182 / 210 lb 82.6 / 95.3 kg |
| 130 lb 59 kg | 77 / 89 lb 34.9 / 40.4 kg | 112 / 133 lb 50.8 / 60.3 kg | 151 / 177 lb 68.5 / 80.3 kg | 192 / 221 lb 87.1 / 100.2 kg |
| 140 lb 63.5 kg | 81 / 93 lb 36.7 / 42.2 kg | 117 / 140 lb 53.1 / 63.5 kg | 158 / 186 lb 71.7 / 84.4 kg | 202 / 233 lb 91.6 / 105.7 kg |
| 150 lb 68 kg | 85 / 97 lb 38.6 / 44 kg | 123 / 146 lb 55.8 / 66.2 kg | 166 / 195 lb 75.3 / 88.5 kg | 211 / 243 lb 95.7 / 110.2 kg |
| 160 lb 72.6 kg | 88 / 102 lb 39.9 / 46.3 kg | 128 / 152 lb 58.1 / 68.9 kg | 173 / 203 lb 78.5 / 92.1 kg | 220 / 254 lb 99.8 / 115.2 kg |
| 170 lb 77.1 kg | 92 / 106 lb 41.7 / 48.1 kg | 134 / 159 lb 60.8 / 72.1 kg | 180 / 212 lb 81.6 / 96.2 kg | 229 / 265 lb 103.9 / 120.2 kg |
| 180 lb 81.6 kg | 95 / 110 lb 43.1 / 49.9 kg | 139 / 165 lb 63 / 74.8 kg | 187 / 220 lb 84.8 / 99.8 kg | 238 / 275 lb 108 / 124.7 kg |
| 190 lb 86.2 kg | 99 / 114 lb 44.9 / 51.7 kg | 144 / 171 lb 65.3 / 77.6 kg | 194 / 228 lb 88 / 103.4 kg | 247 / 285 lb 112 / 129.3 kg |
| 200 lb 90.7 kg | 102 / 118 lb 46.3 / 53.5 kg | 149 / 177 lb 67.6 / 80.3 kg | 201 / 236 lb 91.2 / 107 kg | 256 / 295 lb 116.1 / 133.8 kg |
| 210 lb 95.3 kg | 106 / 122 lb 48.1 / 55.3 kg | 154 / 183 lb 69.9 / 83 kg | 207 / 244 lb 93.9 / 110.7 kg | 264 / 305 lb 119.7 / 138.3 kg |
| 220 lb 99.8 kg | 109 / 126 lb 49.4 / 57.2 kg | 159 / 189 lb 72.1 / 85.7 kg | 214 / 251 lb 97.1 / 113.9 kg | 272 / 314 lb 123.4 / 142.4 kg |
| 230 lb 104.3 kg | 112 / 129 lb 50.8 / 58.5 kg | 164 / 194 lb 74.4 / 88 kg | 220 / 259 lb 99.8 / 117.5 kg | 281 / 324 lb 127.5 / 147 kg |
| 240 lb 108.9 kg | 116 / 133 lb 52.6 / 60.3 kg | 168 / 200 lb 76.2 / 90.7 kg | 227 / 266 lb 103 / 120.7 kg | 289 / 333 lb 131.1 / 151 kg |
| 250 lb 113.4 kg | 119 / 137 lb 54 / 62.1 kg | 173 / 205 lb 78.5 / 93 kg | 233 / 274 lb 105.7 / 124.3 kg | 297 / 342 lb 134.7 / 155.1 kg |
| 260 lb 117.9 kg | 122 / 141 lb 55.3 / 64 kg | 177 / 211 lb 80.3 / 95.7 kg | 239 / 281 lb 108.4 / 127.5 kg | 304 / 351 lb 137.9 / 159.2 kg |
| 270 lb 122.5 kg | 125 / 144 lb 56.7 / 65.3 kg | 182 / 216 lb 82.6 / 98 kg | 245 / 288 lb 111.1 / 130.6 kg | 312 / 360 lb 141.5 / 163.3 kg |
| 280 lb 127 kg | 128 / 148 lb 58.1 / 67.1 kg | 186 / 221 lb 84.4 / 100.2 kg | 251 / 295 lb 113.9 / 133.8 kg | 320 / 369 lb 145.1 / 167.4 kg |
| 290 lb 131.5 kg | 131 / 151 lb 59.4 / 68.5 kg | 191 / 227 lb 86.6 / 103 kg | 257 / 302 lb 116.6 / 137 kg | 327 / 378 lb 148.3 / 171.5 kg |
| 300 lb 136.1 kg | 134 / 155 lb 60.8 / 70.3 kg | 195 / 232 lb 88.5 / 105.2 kg | 263 / 309 lb 119.3 / 140.2 kg | 335 / 386 lb 152 / 175.1 kg |
Women’s Plate Loaded Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Plate Loaded Lat Pulldown; 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 | 108 / 137 lb 49 / 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 | 115 / 146 lb 52.2 / 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 | 122 / 155 lb 55.3 / 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 | 128 / 164 lb 58.1 / 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 | 135 / 172 lb 61.2 / 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 | 141 / 180 lb 64 / 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 | 147 / 188 lb 66.7 / 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 | 153 / 196 lb 69.4 / 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 | 159 / 203 lb 72.1 / 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 | 165 / 211 lb 74.8 / 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 | 171 / 218 lb 77.6 / 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 | 176 / 225 lb 79.8 / 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 | 182 / 232 lb 82.6 / 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 | 187 / 239 lb 84.8 / 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 | 193 / 246 lb 87.5 / 111.6 kg |
How Your Plate Loaded Lat Pulldown 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 plate loaded lat pulldown strength level
The standards use the sex-specific thresholds from the individual Plate Loaded 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 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 plate loaded lat pulldown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Plate Loaded Lat Pulldown 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 plate loaded lat pulldown 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.
12.7 → 23.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the plate loaded lat pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the plate loaded lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +12 lb +5.5 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +29 lb +13.1 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +31 lb +14.1 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +23 lb +10.4 kg | +29 lb +13.2 kg | +32 lb +14.5 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +24 lb +10.8 kg | +30 lb +13.6 kg | +34 lb +15.4 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +25 lb +11.3 kg | +32 lb +14.6 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +33 lb +15 kg | +37 lb +16.7 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +38 lb +17.3 kg |
| 200 lb 90.7 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +35 lb +15.8 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | +16 lb +7.2 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +17 lb +7.8 kg | +30 lb +13.6 kg | +37 lb +16.8 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +43 lb +19.5 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +44 lb +19.9 kg |
| 250 lb 113.4 kg | +18 lb +8.1 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
| 260 lb 117.9 kg | +19 lb +8.7 kg | +34 lb +15.4 kg | +42 lb +19.1 kg | +47 lb +21.3 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +48 lb +21.8 kg |
| 280 lb 127 kg | +20 lb +9 kg | +35 lb +15.8 kg | +44 lb +19.9 kg | +49 lb +22.3 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +36 lb +16.4 kg | +45 lb +20.4 kg | +51 lb +23.2 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +37 lb +16.7 kg | +46 lb +20.9 kg | +51 lb +23.1 kg |
How Women’s Plate Loaded Lat Pulldown 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.
13.1 → 24.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the plate loaded lat pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the plate loaded lat pulldown 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 | +29 lb +13.1 kg |
| 110 lb 49.9 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +31 lb +14 kg | +31 lb +14 kg |
| 120 lb 54.4 kg | +18 lb +8.2 kg | +25 lb +11.3 kg | +33 lb +15 kg | +33 lb +15 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +36 lb +16.3 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +37 lb +16.8 kg |
| 150 lb 68 kg | +20 lb +9 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +39 lb +17.6 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +41 lb +18.6 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +43 lb +19.5 kg |
| 180 lb 81.6 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +42 lb +19 kg | +44 lb +20 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +44 lb +19.9 kg | +46 lb +20.9 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +47 lb +21.3 kg |
| 210 lb 95.3 kg | +25 lb +11.4 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +49 lb +22.3 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +50 lb +22.6 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +52 lb +23.6 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +53 lb +24.1 kg |
Plate Loaded Lat Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict plate loaded lat pulldown test and a strict seated lat pulldown. Use strict canonical Plate Loaded Lat Pulldown and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Plate Loaded Lat Pulldown setup and load convention
the total active plate-loaded machine resistance used for the bilateral pulldown valid plate-loaded pulldown reps pull the handles down through the machine pulldown path without rocking the torso, cutting the overhead stretch, rowing the handles backward, using assistance, or entering one side as the total Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Plate Loaded Lat Pulldown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or cable resistance for Plate Loaded Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Plate Loaded Lat Pulldown — View the individual Plate Loaded Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Reverse Grip Lat 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.
- One Arm Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.