Reverse Grip Lat Pulldown vs Close Grip Lat Pulldown Strength Standards
Compare your reverse grip lat pulldown and close grip 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 Reverse Grip Lat Pulldown and Selected cable weight for Close Grip Lat Pulldown. Use These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load and a seated bilateral close neutral-grip cable pulldown from controlled overhead extension to a repeatable upper-chest finish. 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.
Reverse Grip Lat Pulldown vs Close Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse grip lat pulldown and close grip 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 reverse grip lat pulldown and close grip 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 Reverse Grip Lat Pulldown / Close Grip 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 Reverse Grip Lat Pulldown vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Reverse Grip Lat Pulldown; the second is Close Grip 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 | 87 / 91 lb 39.5 / 41.3 kg | 129 / 133 lb 58.5 / 60.3 kg | 171 / 175 lb 77.6 / 79.4 kg | 216 / 217 lb 98 / 98.4 kg |
| 130 lb 59 kg | 92 / 96 lb 41.7 / 43.5 kg | 136 / 141 lb 61.7 / 64 kg | 180 / 185 lb 81.6 / 83.9 kg | 228 / 229 lb 103.4 / 103.9 kg |
| 140 lb 63.5 kg | 96 / 101 lb 43.5 / 45.8 kg | 143 / 148 lb 64.9 / 67.1 kg | 189 / 194 lb 85.7 / 88 kg | 239 / 241 lb 108.4 / 109.3 kg |
| 150 lb 68 kg | 101 / 106 lb 45.8 / 48.1 kg | 149 / 155 lb 67.6 / 70.3 kg | 198 / 203 lb 89.8 / 92.1 kg | 250 / 252 lb 113.4 / 114.3 kg |
| 160 lb 72.6 kg | 105 / 111 lb 47.6 / 50.3 kg | 156 / 161 lb 70.8 / 73 kg | 207 / 212 lb 93.9 / 96.2 kg | 261 / 263 lb 118.4 / 119.3 kg |
| 170 lb 77.1 kg | 110 / 115 lb 49.9 / 52.2 kg | 162 / 168 lb 73.5 / 76.2 kg | 215 / 221 lb 97.5 / 100.2 kg | 272 / 274 lb 123.4 / 124.3 kg |
| 180 lb 81.6 kg | 114 / 120 lb 51.7 / 54.4 kg | 169 / 175 lb 76.7 / 79.4 kg | 224 / 230 lb 101.6 / 104.3 kg | 283 / 285 lb 128.4 / 129.3 kg |
| 190 lb 86.2 kg | 118 / 124 lb 53.5 / 56.2 kg | 175 / 181 lb 79.4 / 82.1 kg | 232 / 238 lb 105.2 / 108 kg | 293 / 295 lb 132.9 / 133.8 kg |
| 200 lb 90.7 kg | 122 / 128 lb 55.3 / 58.1 kg | 181 / 187 lb 82.1 / 84.8 kg | 240 / 246 lb 108.9 / 111.6 kg | 303 / 305 lb 137.4 / 138.3 kg |
| 210 lb 95.3 kg | 126 / 133 lb 57.2 / 60.3 kg | 187 / 193 lb 84.8 / 87.5 kg | 248 / 254 lb 112.5 / 115.2 kg | 313 / 315 lb 142 / 142.9 kg |
| 220 lb 99.8 kg | 130 / 137 lb 59 / 62.1 kg | 193 / 200 lb 87.5 / 90.7 kg | 256 / 262 lb 116.1 / 118.8 kg | 323 / 325 lb 146.5 / 147.4 kg |
| 230 lb 104.3 kg | 134 / 141 lb 60.8 / 64 kg | 199 / 206 lb 90.3 / 93.4 kg | 264 / 270 lb 119.7 / 122.5 kg | 333 / 335 lb 151 / 152 kg |
| 240 lb 108.9 kg | 138 / 145 lb 62.6 / 65.8 kg | 204 / 212 lb 92.5 / 96.2 kg | 271 / 278 lb 122.9 / 126.1 kg | 342 / 345 lb 155.1 / 156.5 kg |
| 250 lb 113.4 kg | 142 / 149 lb 64.4 / 67.6 kg | 210 / 217 lb 95.3 / 98.4 kg | 279 / 286 lb 126.6 / 129.7 kg | 352 / 354 lb 159.7 / 160.6 kg |
| 260 lb 117.9 kg | 145 / 153 lb 65.8 / 69.4 kg | 216 / 223 lb 98 / 101.2 kg | 286 / 293 lb 129.7 / 132.9 kg | 361 / 364 lb 163.7 / 165.1 kg |
| 270 lb 122.5 kg | 149 / 157 lb 67.6 / 71.2 kg | 221 / 229 lb 100.2 / 103.9 kg | 293 / 301 lb 132.9 / 136.5 kg | 370 / 373 lb 167.8 / 169.2 kg |
| 280 lb 127 kg | 153 / 161 lb 69.4 / 73 kg | 227 / 234 lb 103 / 106.1 kg | 300 / 308 lb 136.1 / 139.7 kg | 379 / 382 lb 171.9 / 173.3 kg |
| 290 lb 131.5 kg | 156 / 164 lb 70.8 / 74.4 kg | 232 / 240 lb 105.2 / 108.9 kg | 308 / 316 lb 139.7 / 143.3 kg | 388 / 391 lb 176 / 177.4 kg |
| 300 lb 136.1 kg | 160 / 168 lb 72.6 / 76.2 kg | 237 / 245 lb 107.5 / 111.1 kg | 315 / 323 lb 142.9 / 146.5 kg | 397 / 400 lb 180.1 / 181.4 kg |
Women’s Reverse Grip Lat Pulldown vs Close Grip Lat Pulldown Standards
How to read the table: The first number is Reverse Grip Lat Pulldown; the second is Close Grip 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 | 53 / 55 lb 24 / 24.9 kg | 80 / 84 lb 36.3 / 38.1 kg | 110 / 114 lb 49.9 / 51.7 kg | 140 / 142 lb 63.5 / 64.4 kg |
| 110 lb 49.9 kg | 56 / 59 lb 25.4 / 26.8 kg | 85 / 89 lb 38.6 / 40.4 kg | 117 / 121 lb 53.1 / 54.9 kg | 149 / 151 lb 67.6 / 68.5 kg |
| 120 lb 54.4 kg | 59 / 62 lb 26.8 / 28.1 kg | 90 / 95 lb 40.8 / 43.1 kg | 124 / 128 lb 56.2 / 58.1 kg | 158 / 160 lb 71.7 / 72.6 kg |
| 130 lb 59 kg | 63 / 65 lb 28.6 / 29.5 kg | 95 / 100 lb 43.1 / 45.4 kg | 131 / 135 lb 59.4 / 61.2 kg | 166 / 169 lb 75.3 / 76.7 kg |
| 140 lb 63.5 kg | 66 / 69 lb 29.9 / 31.3 kg | 100 / 105 lb 45.4 / 47.6 kg | 138 / 142 lb 62.6 / 64.4 kg | 175 / 178 lb 79.4 / 80.7 kg |
| 150 lb 68 kg | 69 / 72 lb 31.3 / 32.7 kg | 105 / 110 lb 47.6 / 49.9 kg | 144 / 149 lb 65.3 / 67.6 kg | 183 / 186 lb 83 / 84.4 kg |
| 160 lb 72.6 kg | 72 / 75 lb 32.7 / 34 kg | 110 / 115 lb 49.9 / 52.2 kg | 150 / 156 lb 68 / 70.8 kg | 191 / 194 lb 86.6 / 88 kg |
| 170 lb 77.1 kg | 75 / 78 lb 34 / 35.4 kg | 114 / 120 lb 51.7 / 54.4 kg | 157 / 162 lb 71.2 / 73.5 kg | 199 / 202 lb 90.3 / 91.6 kg |
| 180 lb 81.6 kg | 78 / 81 lb 35.4 / 36.7 kg | 119 / 124 lb 54 / 56.2 kg | 163 / 168 lb 73.9 / 76.2 kg | 207 / 210 lb 93.9 / 95.3 kg |
| 190 lb 86.2 kg | 81 / 84 lb 36.7 / 38.1 kg | 123 / 129 lb 55.8 / 58.5 kg | 169 / 174 lb 76.7 / 78.9 kg | 214 / 218 lb 97.1 / 98.9 kg |
| 200 lb 90.7 kg | 84 / 87 lb 38.1 / 39.5 kg | 127 / 133 lb 57.6 / 60.3 kg | 174 / 181 lb 78.9 / 82.1 kg | 222 / 225 lb 100.7 / 102.1 kg |
| 210 lb 95.3 kg | 86 / 90 lb 39 / 40.8 kg | 131 / 138 lb 59.4 / 62.6 kg | 180 / 186 lb 81.6 / 84.4 kg | 229 / 233 lb 103.9 / 105.7 kg |
| 220 lb 99.8 kg | 89 / 93 lb 40.4 / 42.2 kg | 136 / 142 lb 61.7 / 64.4 kg | 186 / 192 lb 84.4 / 87.1 kg | 236 / 240 lb 107 / 108.9 kg |
| 230 lb 104.3 kg | 92 / 96 lb 41.7 / 43.5 kg | 140 / 146 lb 63.5 / 66.2 kg | 191 / 198 lb 86.6 / 89.8 kg | 243 / 247 lb 110.2 / 112 kg |
| 240 lb 108.9 kg | 94 / 98 lb 42.6 / 44.5 kg | 144 / 150 lb 65.3 / 68 kg | 197 / 204 lb 89.4 / 92.5 kg | 250 / 254 lb 113.4 / 115.2 kg |
How Your Reverse Grip Lat Pulldown vs Close Grip 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 reverse grip lat pulldown strength level
The standards use the sex-specific thresholds from the individual Reverse Grip 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 close grip lat pulldown strength level
The standards use the sex-specific selected-resistance thresholds from the individual Close Grip 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 pull more selected 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 reverse grip lat pulldown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the close-grip lat pulldown | Adjust close-grip pulldown 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 Reverse Grip Lat Pulldown and Close Grip 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 close grip lat pulldown standard is higher; below zero means the reverse grip 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.
0.4 → 1.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the reverse grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +1 lb +0.4 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +1 lb +0.5 kg |
| 140 lb 63.5 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +2 lb +0.9 kg |
| 150 lb 68 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +2 lb +0.9 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +2 lb +0.9 kg |
| 170 lb 77.1 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +2 lb +0.9 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +2 lb +0.9 kg |
| 190 lb 86.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.8 kg | +2 lb +0.9 kg |
| 200 lb 90.7 kg | +6 lb +2.8 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +2 lb +0.9 kg |
| 210 lb 95.3 kg | +7 lb +3.1 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +2 lb +0.9 kg |
| 220 lb 99.8 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +2 lb +0.9 kg |
| 230 lb 104.3 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +6 lb +2.8 kg | +2 lb +1 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +7 lb +3.2 kg | +3 lb +1.4 kg |
| 250 lb 113.4 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +7 lb +3.1 kg | +2 lb +0.9 kg |
| 260 lb 117.9 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +3 lb +1.4 kg |
| 270 lb 122.5 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +3 lb +1.4 kg |
| 280 lb 127 kg | +8 lb +3.6 kg | +7 lb +3.1 kg | +8 lb +3.6 kg | +3 lb +1.4 kg |
| 290 lb 131.5 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +3 lb +1.4 kg |
| 300 lb 136.1 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +3 lb +1.3 kg |
How Women’s Reverse Grip Lat Pulldown and Close Grip Lat Pulldown Standards Differ
What the women’s data shows:
The reverse grip lat pulldown and close grip lat pulldown standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
0.9 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close grip lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the close grip lat pulldown standard is higher. A minus sign means the reverse grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +2 lb +0.9 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +2 lb +0.9 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +4 lb +1.9 kg | +2 lb +0.9 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +4 lb +1.8 kg | +3 lb +1.3 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +3 lb +1.4 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +6 lb +2.8 kg | +3 lb +1.4 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +3 lb +1.3 kg |
| 180 lb 81.6 kg | +3 lb +1.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +3 lb +1.4 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +5 lb +2.2 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +3 lb +1.4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +6 lb +2.8 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +4 lb +1.9 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +4 lb +1.8 kg |
Reverse Grip Lat Pulldown and Close Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict reverse grip lat pulldown test and a strict bilateral close-grip lat pulldown. Use strict canonical Reverse Grip Lat Pulldown and Close Grip Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Grip Lat Pulldown setup and load convention
These standards reflect selected or loaded cable resistance, not bodyweight, chin-up added load, row load, or curl load Performed seated at a cable lat pulldown station with thighs secured under pads Uses a straight, EZ, or angled pulldown bar held with a supinated underhand grip Arms start overhead and near full extension with shoulders controlled Bar reaches a repeatable upper-chest, upper-sternum, or clavicle-area finish in front of the body Elbows drive down through a vertical-pull path without turning the rep into a curl Torso remains stable with only slight consistent lean Bar returns under control before the next rep Consistent cable station, bar, grip width, thigh-pad setup, torso angle, and range assumed across all tests No excessive layback, row-like mechanics, curl-only reps, stack bounce, cable rebound, partial reps, behind-the-neck path, grip switches, or substitutions Raw lifting only
Use a close neutral-grip cable pulldown
Enter selected or loaded cable resistance. Secure the thighs, begin near full overhead extension, drive the elbows down and slightly back, bring the close neutral-grip attachment to a repeatable upper-chest or sternum finish, and return under control. Do not enter pull-up added load, rows, wide-grip pulldowns, excessive layback, stack bounce, partial reps, or assisted reps.
Enter one recent Reverse Grip Lat Pulldown result and one recent Close Grip Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or cable resistance for Reverse Grip Lat Pulldown and Selected cable weight for Close Grip Lat Pulldown.
Related Tools
- Reverse Grip Lat Pulldown — View the individual Reverse Grip Lat Pulldown standards and next strength-level target.
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Chin-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Strict Bodyweight Pull-Up — 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.