Reverse Grip Lat Pulldown vs Lat Pulldown Strength Standards
Compare your reverse grip 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 Reverse Grip Lat Pulldown and Selected lat-pulldown stack weight for 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 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.
Reverse Grip Lat Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse grip 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 reverse grip 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 Reverse Grip 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 Reverse Grip Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Reverse Grip 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 | 87 / 84 lb 39.5 / 38.1 kg | 129 / 126 lb 58.5 / 57.2 kg | 171 / 168 lb 77.6 / 76.2 kg | 216 / 210 lb 98 / 95.3 kg |
| 130 lb 59 kg | 92 / 89 lb 41.7 / 40.4 kg | 136 / 133 lb 61.7 / 60.3 kg | 180 / 177 lb 81.6 / 80.3 kg | 228 / 221 lb 103.4 / 100.2 kg |
| 140 lb 63.5 kg | 96 / 93 lb 43.5 / 42.2 kg | 143 / 140 lb 64.9 / 63.5 kg | 189 / 186 lb 85.7 / 84.4 kg | 239 / 233 lb 108.4 / 105.7 kg |
| 150 lb 68 kg | 101 / 97 lb 45.8 / 44 kg | 149 / 146 lb 67.6 / 66.2 kg | 198 / 195 lb 89.8 / 88.5 kg | 250 / 243 lb 113.4 / 110.2 kg |
| 160 lb 72.6 kg | 105 / 102 lb 47.6 / 46.3 kg | 156 / 152 lb 70.8 / 68.9 kg | 207 / 203 lb 93.9 / 92.1 kg | 261 / 254 lb 118.4 / 115.2 kg |
| 170 lb 77.1 kg | 110 / 106 lb 49.9 / 48.1 kg | 162 / 159 lb 73.5 / 72.1 kg | 215 / 212 lb 97.5 / 96.2 kg | 272 / 265 lb 123.4 / 120.2 kg |
| 180 lb 81.6 kg | 114 / 110 lb 51.7 / 49.9 kg | 169 / 165 lb 76.7 / 74.8 kg | 224 / 220 lb 101.6 / 99.8 kg | 283 / 275 lb 128.4 / 124.7 kg |
| 190 lb 86.2 kg | 118 / 114 lb 53.5 / 51.7 kg | 175 / 171 lb 79.4 / 77.6 kg | 232 / 228 lb 105.2 / 103.4 kg | 293 / 285 lb 132.9 / 129.3 kg |
| 200 lb 90.7 kg | 122 / 118 lb 55.3 / 53.5 kg | 181 / 177 lb 82.1 / 80.3 kg | 240 / 236 lb 108.9 / 107 kg | 303 / 295 lb 137.4 / 133.8 kg |
| 210 lb 95.3 kg | 126 / 122 lb 57.2 / 55.3 kg | 187 / 183 lb 84.8 / 83 kg | 248 / 244 lb 112.5 / 110.7 kg | 313 / 305 lb 142 / 138.3 kg |
| 220 lb 99.8 kg | 130 / 126 lb 59 / 57.2 kg | 193 / 189 lb 87.5 / 85.7 kg | 256 / 251 lb 116.1 / 113.9 kg | 323 / 314 lb 146.5 / 142.4 kg |
| 230 lb 104.3 kg | 134 / 129 lb 60.8 / 58.5 kg | 199 / 194 lb 90.3 / 88 kg | 264 / 259 lb 119.7 / 117.5 kg | 333 / 324 lb 151 / 147 kg |
| 240 lb 108.9 kg | 138 / 133 lb 62.6 / 60.3 kg | 204 / 200 lb 92.5 / 90.7 kg | 271 / 266 lb 122.9 / 120.7 kg | 342 / 333 lb 155.1 / 151 kg |
| 250 lb 113.4 kg | 142 / 137 lb 64.4 / 62.1 kg | 210 / 205 lb 95.3 / 93 kg | 279 / 274 lb 126.6 / 124.3 kg | 352 / 342 lb 159.7 / 155.1 kg |
| 260 lb 117.9 kg | 145 / 141 lb 65.8 / 64 kg | 216 / 211 lb 98 / 95.7 kg | 286 / 281 lb 129.7 / 127.5 kg | 361 / 351 lb 163.7 / 159.2 kg |
| 270 lb 122.5 kg | 149 / 144 lb 67.6 / 65.3 kg | 221 / 216 lb 100.2 / 98 kg | 293 / 288 lb 132.9 / 130.6 kg | 370 / 360 lb 167.8 / 163.3 kg |
| 280 lb 127 kg | 153 / 148 lb 69.4 / 67.1 kg | 227 / 221 lb 103 / 100.2 kg | 300 / 295 lb 136.1 / 133.8 kg | 379 / 369 lb 171.9 / 167.4 kg |
| 290 lb 131.5 kg | 156 / 151 lb 70.8 / 68.5 kg | 232 / 227 lb 105.2 / 103 kg | 308 / 302 lb 139.7 / 137 kg | 388 / 378 lb 176 / 171.5 kg |
| 300 lb 136.1 kg | 160 / 155 lb 72.6 / 70.3 kg | 237 / 232 lb 107.5 / 105.2 kg | 315 / 309 lb 142.9 / 140.2 kg | 397 / 386 lb 180.1 / 175.1 kg |
Women’s Reverse Grip Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Reverse Grip 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 | 53 / 52 lb 24 / 23.6 kg | 80 / 80 lb 36.3 / 36.3 kg | 110 / 109 lb 49.9 / 49.4 kg | 140 / 137 lb 63.5 / 62.1 kg |
| 110 lb 49.9 kg | 56 / 55 lb 25.4 / 24.9 kg | 85 / 85 lb 38.6 / 38.6 kg | 117 / 116 lb 53.1 / 52.6 kg | 149 / 146 lb 67.6 / 66.2 kg |
| 120 lb 54.4 kg | 59 / 59 lb 26.8 / 26.8 kg | 90 / 90 lb 40.8 / 40.8 kg | 124 / 123 lb 56.2 / 55.8 kg | 158 / 155 lb 71.7 / 70.3 kg |
| 130 lb 59 kg | 63 / 62 lb 28.6 / 28.1 kg | 95 / 95 lb 43.1 / 43.1 kg | 131 / 130 lb 59.4 / 59 kg | 166 / 164 lb 75.3 / 74.4 kg |
| 140 lb 63.5 kg | 66 / 65 lb 29.9 / 29.5 kg | 100 / 100 lb 45.4 / 45.4 kg | 138 / 137 lb 62.6 / 62.1 kg | 175 / 172 lb 79.4 / 78 kg |
| 150 lb 68 kg | 69 / 68 lb 31.3 / 30.8 kg | 105 / 105 lb 47.6 / 47.6 kg | 144 / 143 lb 65.3 / 64.9 kg | 183 / 180 lb 83 / 81.6 kg |
| 160 lb 72.6 kg | 72 / 71 lb 32.7 / 32.2 kg | 110 / 110 lb 49.9 / 49.9 kg | 150 / 149 lb 68 / 67.6 kg | 191 / 188 lb 86.6 / 85.3 kg |
| 170 lb 77.1 kg | 75 / 74 lb 34 / 33.6 kg | 114 / 114 lb 51.7 / 51.7 kg | 157 / 155 lb 71.2 / 70.3 kg | 199 / 196 lb 90.3 / 88.9 kg |
| 180 lb 81.6 kg | 78 / 77 lb 35.4 / 34.9 kg | 119 / 119 lb 54 / 54 kg | 163 / 161 lb 73.9 / 73 kg | 207 / 203 lb 93.9 / 92.1 kg |
| 190 lb 86.2 kg | 81 / 80 lb 36.7 / 36.3 kg | 123 / 123 lb 55.8 / 55.8 kg | 169 / 167 lb 76.7 / 75.7 kg | 214 / 211 lb 97.1 / 95.7 kg |
| 200 lb 90.7 kg | 84 / 82 lb 38.1 / 37.2 kg | 127 / 127 lb 57.6 / 57.6 kg | 174 / 173 lb 78.9 / 78.5 kg | 222 / 218 lb 100.7 / 98.9 kg |
| 210 lb 95.3 kg | 86 / 85 lb 39 / 38.6 kg | 131 / 131 lb 59.4 / 59.4 kg | 180 / 179 lb 81.6 / 81.2 kg | 229 / 225 lb 103.9 / 102.1 kg |
| 220 lb 99.8 kg | 89 / 88 lb 40.4 / 39.9 kg | 136 / 136 lb 61.7 / 61.7 kg | 186 / 185 lb 84.4 / 83.9 kg | 236 / 232 lb 107 / 105.2 kg |
| 230 lb 104.3 kg | 92 / 90 lb 41.7 / 40.8 kg | 140 / 140 lb 63.5 / 63.5 kg | 191 / 190 lb 86.6 / 86.2 kg | 243 / 239 lb 110.2 / 108.4 kg |
| 240 lb 108.9 kg | 94 / 93 lb 42.6 / 42.2 kg | 144 / 144 lb 65.3 / 65.3 kg | 197 / 196 lb 89.4 / 88.9 kg | 250 / 246 lb 113.4 / 111.6 kg |
How Your Reverse Grip 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 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 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 reverse grip 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 Reverse Grip 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 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 reverse grip lat pulldown and lat pulldown standards are within 3 lb at 120 lb, 130 lb, 140 lb, and 160 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.7 → 5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the 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 | −3 lb −1.4 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −6 lb −2.7 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | −4 lb −1.8 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −8 lb −3.7 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.9 kg | −8 lb −3.6 kg |
| 210 lb 95.3 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −8 lb −3.7 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −9 lb −4.1 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −9 lb −4 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −9 lb −4.1 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −10 lb −4.6 kg |
| 260 lb 117.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −10 lb −4.5 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −5 lb −2.3 kg | −10 lb −4.5 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −6 lb −2.8 kg | −5 lb −2.3 kg | −10 lb −4.5 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −11 lb −5 kg |
How Women’s Reverse Grip Lat Pulldown and Lat Pulldown Standards Differ
What the women’s data shows:
The reverse grip lat pulldown and 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, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
1.4 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the reverse grip lat pulldown standard. A plus sign means the 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 | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
| 110 lb 49.9 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | −1 lb −0.4 kg | −3 lb −1.4 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.4 kg | −3 lb −1.4 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.4 kg | −3 lb −1.3 kg |
| 170 lb 77.1 kg | −1 lb −0.4 kg | 0 lb 0 kg | −2 lb −0.9 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | −1 lb −0.5 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | 0 lb 0 kg | −2 lb −1 kg | −3 lb −1.4 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | 0 lb 0 kg | −1 lb −0.4 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.4 kg | −4 lb −1.8 kg |
| 220 lb 99.8 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.5 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | 0 lb 0 kg | −1 lb −0.4 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.5 kg | −4 lb −1.8 kg |
Reverse Grip Lat Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict reverse grip lat pulldown test and a strict seated lat pulldown. Use strict canonical Reverse Grip Lat Pulldown and 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
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 Reverse Grip Lat Pulldown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or cable resistance for Reverse Grip Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Reverse Grip Lat Pulldown — View the individual Reverse Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Close Grip Lat Pulldown — 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.