Reverse Grip Lat Pulldown Strength Standards Calculator
Under strict Reverse Grip Lat Pulldown strength standards, Novice starts around 0.62x bodyweight for men and 0.46x for women, while Elite starts around 1.5x for men and 1.2x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Reverse Grip Lat Pulldown is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Reverse Grip Lat Pulldown standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Reverse Grip Lat Pulldown Strength Score
Your Reverse Grip Lat Pulldown strength score is estimated 1RM divided by bodyweight, using strict seated reverse-grip lat pulldown using selected cable-machine resistance. The result ranks strict seated supinated cable vertical pull, not general gym strength or every nearby movement.
For example, a 180 lb male reaches Advanced around 220 lb and Elite around 277 lb. A 140 lb female reaches Advanced around 134 lb and Elite around 171 lb when the same strict movement rules are preserved.
Those examples only matter when every counted rep uses a supinated underhand grip, controlled overhead start, front-of-body vertical pull, chest-level finish, stable seated position, and controlled return. A higher number made with pronated pulldowns, neutral-grip pulldowns, chin-ups, pull-ups, rows, curls, excessive layback, low-row finishes, stack bounce, or behind-the-neck pulls is not a stronger standards result for this calculator.
The calculator is useful because it turns one repeatable exercise setup into a bodyweight-relative score. Use it for same-setup retests, coaching decisions, and comparison with nearby tools, not for copying another exercise into this calculator.
Reverse Grip Lat Pulldown Strength Standards
The Reverse Grip Lat Pulldown tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Reverse Grip Lat Pulldown Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 87 lb | 87–128 lb | 129–170 lb | 171–215 lb | 216–251 lb | 252 lb+ |
| 130 lb | Under 92 lb | 92–135 lb | 136–179 lb | 180–227 lb | 228–265 lb | 266 lb+ |
| 140 lb | Under 96 lb | 96–142 lb | 143–188 lb | 189–238 lb | 239–278 lb | 279 lb+ |
| 150 lb | Under 101 lb | 101–148 lb | 149–197 lb | 198–249 lb | 250–291 lb | 292 lb+ |
| 160 lb | Under 105 lb | 105–155 lb | 156–206 lb | 207–260 lb | 261–304 lb | 305 lb+ |
| 170 lb | Under 110 lb | 110–161 lb | 162–214 lb | 215–271 lb | 272–317 lb | 318 lb+ |
| 180 lb | Under 114 lb | 114–168 lb | 169–223 lb | 224–282 lb | 283–329 lb | 330 lb+ |
| 190 lb | Under 118 lb | 118–174 lb | 175–231 lb | 232–292 lb | 293–341 lb | 342 lb+ |
| 200 lb | Under 122 lb | 122–180 lb | 181–239 lb | 240–302 lb | 303–353 lb | 354 lb+ |
| 210 lb | Under 126 lb | 126–186 lb | 187–247 lb | 248–312 lb | 313–365 lb | 366 lb+ |
| 220 lb | Under 130 lb | 130–192 lb | 193–255 lb | 256–322 lb | 323–376 lb | 377 lb+ |
| 230 lb | Under 134 lb | 134–198 lb | 199–263 lb | 264–332 lb | 333–387 lb | 388 lb+ |
| 240 lb | Under 138 lb | 138–203 lb | 204–270 lb | 271–341 lb | 342–399 lb | 400 lb+ |
| 250 lb | Under 142 lb | 142–209 lb | 210–278 lb | 279–351 lb | 352–410 lb | 411 lb+ |
| 260 lb | Under 145 lb | 145–215 lb | 216–285 lb | 286–360 lb | 361–421 lb | 422 lb+ |
Women’s Reverse Grip Lat Pulldown Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 53 lb | 53–80 lb | 81–110 lb | 111–139 lb | 140–159 lb | 160 lb+ |
| 110 lb | Under 57 lb | 57–85 lb | 86–117 lb | 118–149 lb | 150–170 lb | 171 lb+ |
| 120 lb | Under 60 lb | 60–90 lb | 91–124 lb | 125–158 lb | 159–180 lb | 181 lb+ |
| 130 lb | Under 64 lb | 64–95 lb | 96–131 lb | 132–166 lb | 167–190 lb | 191 lb+ |
| 140 lb | Under 67 lb | 67–100 lb | 101–137 lb | 138–175 lb | 176–200 lb | 201 lb+ |
| 150 lb | Under 70 lb | 70–105 lb | 106–144 lb | 145–183 lb | 184–209 lb | 210 lb+ |
| 160 lb | Under 73 lb | 73–110 lb | 111–150 lb | 151–191 lb | 192–218 lb | 219 lb+ |
| 170 lb | Under 76 lb | 76–114 lb | 115–157 lb | 158–199 lb | 200–227 lb | 228 lb+ |
| 180 lb | Under 79 lb | 79–119 lb | 120–163 lb | 164–207 lb | 208–236 lb | 237 lb+ |
| 190 lb | Under 82 lb | 82–123 lb | 124–169 lb | 170–214 lb | 215–245 lb | 246 lb+ |
| 200 lb | Under 85 lb | 85–127 lb | 128–175 lb | 176–222 lb | 223–253 lb | 254 lb+ |
| 210 lb | Under 88 lb | 88–132 lb | 133–180 lb | 181–229 lb | 230–262 lb | 263 lb+ |
| 220 lb | Under 90 lb | 90–136 lb | 137–186 lb | 187–237 lb | 238–270 lb | 271 lb+ |
These are Endura’s practical Reverse Grip Lat Pulldown standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Reverse Grip Lat Pulldown Calculator Works
The Reverse Grip Lat Pulldown calculator estimates 1RM from the entered weight and reps, divides that estimate by bodyweight, then compares the ratio with sex-specific standards. Ratio = estimated 1RM / bodyweight.
If a 180 lb male records a 277 lb single, the ratio reaches the Elite threshold. If he records a lighter weight for multiple reps, the shared e1RM helper estimates a single-rep equivalent before the bodyweight comparison is made.
If a 140 lb female records 171 lb, the ratio reaches Elite for women. A result below the next threshold shows exactly how much estimated 1RM is needed to advance.
The calculation only applies to Reverse Grip Lat Pulldown reps using a supinated underhand grip, controlled overhead start, front-of-body vertical pull, chest-level finish, stable seated position, and controlled return. Do not enter other exercise results, per-side values when the spec requires a total, assisted reps, partials, or values borrowed from a different setup.
Elite Reverse Grip Lat Pulldown Strength Levels
Elite Reverse Grip Lat Pulldown strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
At 180 lb bodyweight, the male Elite benchmark is about 277 lb estimated 1RM and the stretch benchmark is about 324 lb. At 140 lb bodyweight, the female Elite benchmark is about 171 lb and the stretch benchmark is about 196 lb.
Elite status proves the tested movement remains strong under strict conditions. It does not count when the number is inflated by pronated pulldowns, neutral-grip pulldowns, chin-ups, pull-ups, rows, curls, excessive layback, low-row finishes, stack bounce, or behind-the-neck pulls, because those changes alter what the calculator is meant to rank.
Reverse Grip Lat Pulldown Strength Compared to Other Lifts
Reverse Grip Lat Pulldown comparisons are useful for weakness detection, not for copying standards from one calculator into another. Nearby tools change support, path, grip, implement, range, or muscle contribution, which is why the comparison table focuses on contrast rather than substitution.
| Related Movement | Comparison Purpose | Key Difference | What The Gap Reveals |
|---|---|---|---|
| Lat Pulldown | closest strict cable vertical-pull anchor | pronated grip changes wrist position and elbow path | A pronated pulldown gap can show whether the underhand grip helps elbow support or exposes wrist and shoulder limits. |
| Close Grip Lat Pulldown | nearby cable pulldown variation | neutral handles are not the same as a supinated bar | A close-neutral pulldown result that is far higher often points to attachment comfort rather than stronger supinated pulling. |
| Weighted Chin-Up | bodyweight vertical-pull context | bodyweight-plus-added-weight is not cable-stack weight | A chin-up comparison is useful for bodyweight pulling context, but the cable result should move independently of added-weight math. |
| Strict Pull-Up | bodyweight vertical-pull comparison | the body is lifted instead of a cable bar being pulled | A strict pull-up gap highlights full-body control and overhead strength without converting bodyweight reps into stack numbers. |
| Seated Cable Row | horizontal-pull contrast | rows pull toward the body instead of down from overhead | A row gap confirms whether horizontal pulling is appropriately stronger than this front-of-body vertical pull. |
| Cable Biceps Curl | elbow-flexor boundary | curl strength must not replace a vertical pulldown score | A curl gap helps identify elbow-flexor contribution, but the bar still must travel through a pulldown path. |
Use these comparisons when the Reverse Grip Lat Pulldown score does not match training expectations. A strong score in another tool can reveal a setup or control limitation here, but it cannot replace a strict Reverse Grip Lat Pulldown test.
Milestones in Reverse Grip Lat Pulldown Strength
Reverse Grip Lat Pulldown milestones show when the bodyweight-ratio score moves from basic standards toward Advanced, Elite, and Stretch-level performance. Every milestone assumes the same setup, range, and strict rep rules.
| Men’s Milestone | Ratio | 180 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.92x bodyweight | 166 lb | Build repeatable range before chasing Advanced. |
| Advanced | 1.22x bodyweight | 220 lb | Retest only when the same setup is preserved. |
| Elite | 1.54x bodyweight | 277 lb | Reject any score raised by rebound or body swing. |
| Stretch Benchmark | 1.80x bodyweight | 324 lb | Use as a long-range benchmark, not a shortcut target. |
| Women’s Milestone | Ratio | 140 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.70x bodyweight | 98 lb | Build repeatable range before chasing Advanced. |
| Advanced | 0.96x bodyweight | 134 lb | Retest only when the same setup is preserved. |
| Elite | 1.22x bodyweight | 171 lb | Reject any score raised by rebound or assistance. |
| Stretch Benchmark | 1.40x bodyweight | 196 lb | Use as a long-range benchmark, not a shortcut target. |
Related Strength Standards Tools
The closest related strength standards tools for Reverse Grip Lat Pulldown are listed below. Use them for context and comparison, not as replacements for this exact standard.