Rope Straight Arm Pulldown vs Lat Pulldown Strength Standards
Compare your rope straight arm 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: Weight used for Rope Straight Arm Pulldown and Selected lat-pulldown stack weight for Lat Pulldown. Use the entered weight for strict Rope Straight Arm 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.
Rope Straight Arm Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the rope straight arm 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 rope straight arm 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 Rope Straight Arm 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 Rope Straight Arm Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Rope Straight Arm 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 | 45 / 84 lb 20.4 / 38.1 kg | 68 / 126 lb 30.8 / 57.2 kg | 95 / 168 lb 43.1 / 76.2 kg | 124 / 210 lb 56.2 / 95.3 kg |
| 130 lb 59 kg | 47 / 89 lb 21.3 / 40.4 kg | 71 / 133 lb 32.2 / 60.3 kg | 100 / 177 lb 45.4 / 80.3 kg | 130 / 221 lb 59 / 100.2 kg |
| 140 lb 63.5 kg | 50 / 93 lb 22.7 / 42.2 kg | 75 / 140 lb 34 / 63.5 kg | 105 / 186 lb 47.6 / 84.4 kg | 137 / 233 lb 62.1 / 105.7 kg |
| 150 lb 68 kg | 52 / 97 lb 23.6 / 44 kg | 79 / 146 lb 35.8 / 66.2 kg | 110 / 195 lb 49.9 / 88.5 kg | 144 / 243 lb 65.3 / 110.2 kg |
| 160 lb 72.6 kg | 54 / 102 lb 24.5 / 46.3 kg | 82 / 152 lb 37.2 / 68.9 kg | 115 / 203 lb 52.2 / 92.1 kg | 150 / 254 lb 68 / 115.2 kg |
| 170 lb 77.1 kg | 57 / 106 lb 25.9 / 48.1 kg | 85 / 159 lb 38.6 / 72.1 kg | 120 / 212 lb 54.4 / 96.2 kg | 156 / 265 lb 70.8 / 120.2 kg |
| 180 lb 81.6 kg | 59 / 110 lb 26.8 / 49.9 kg | 89 / 165 lb 40.4 / 74.8 kg | 124 / 220 lb 56.2 / 99.8 kg | 162 / 275 lb 73.5 / 124.7 kg |
| 190 lb 86.2 kg | 61 / 114 lb 27.7 / 51.7 kg | 92 / 171 lb 41.7 / 77.6 kg | 129 / 228 lb 58.5 / 103.4 kg | 168 / 285 lb 76.2 / 129.3 kg |
| 200 lb 90.7 kg | 63 / 118 lb 28.6 / 53.5 kg | 95 / 177 lb 43.1 / 80.3 kg | 133 / 236 lb 60.3 / 107 kg | 174 / 295 lb 78.9 / 133.8 kg |
| 210 lb 95.3 kg | 65 / 122 lb 29.5 / 55.3 kg | 98 / 183 lb 44.5 / 83 kg | 138 / 244 lb 62.6 / 110.7 kg | 180 / 305 lb 81.6 / 138.3 kg |
| 220 lb 99.8 kg | 67 / 126 lb 30.4 / 57.2 kg | 101 / 189 lb 45.8 / 85.7 kg | 142 / 251 lb 64.4 / 113.9 kg | 185 / 314 lb 83.9 / 142.4 kg |
| 230 lb 104.3 kg | 69 / 129 lb 31.3 / 58.5 kg | 104 / 194 lb 47.2 / 88 kg | 147 / 259 lb 66.7 / 117.5 kg | 191 / 324 lb 86.6 / 147 kg |
| 240 lb 108.9 kg | 71 / 133 lb 32.2 / 60.3 kg | 108 / 200 lb 49 / 90.7 kg | 151 / 266 lb 68.5 / 120.7 kg | 196 / 333 lb 88.9 / 151 kg |
| 250 lb 113.4 kg | 73 / 137 lb 33.1 / 62.1 kg | 110 / 205 lb 49.9 / 93 kg | 155 / 274 lb 70.3 / 124.3 kg | 202 / 342 lb 91.6 / 155.1 kg |
| 260 lb 117.9 kg | 75 / 141 lb 34 / 64 kg | 113 / 211 lb 51.3 / 95.7 kg | 159 / 281 lb 72.1 / 127.5 kg | 207 / 351 lb 93.9 / 159.2 kg |
| 270 lb 122.5 kg | 77 / 144 lb 34.9 / 65.3 kg | 116 / 216 lb 52.6 / 98 kg | 163 / 288 lb 73.9 / 130.6 kg | 212 / 360 lb 96.2 / 163.3 kg |
| 280 lb 127 kg | 79 / 148 lb 35.8 / 67.1 kg | 119 / 221 lb 54 / 100.2 kg | 167 / 295 lb 75.7 / 133.8 kg | 218 / 369 lb 98.9 / 167.4 kg |
| 290 lb 131.5 kg | 81 / 151 lb 36.7 / 68.5 kg | 122 / 227 lb 55.3 / 103 kg | 171 / 302 lb 77.6 / 137 kg | 223 / 378 lb 101.2 / 171.5 kg |
| 300 lb 136.1 kg | 83 / 155 lb 37.6 / 70.3 kg | 125 / 232 lb 56.7 / 105.2 kg | 175 / 309 lb 79.4 / 140.2 kg | 228 / 386 lb 103.4 / 175.1 kg |
Women’s Rope Straight Arm Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Rope Straight Arm 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 | 24 / 52 lb 10.9 / 23.6 kg | 38 / 80 lb 17.2 / 36.3 kg | 56 / 109 lb 25.4 / 49.4 kg | 74 / 137 lb 33.6 / 62.1 kg |
| 110 lb 49.9 kg | 26 / 55 lb 11.8 / 24.9 kg | 41 / 85 lb 18.6 / 38.6 kg | 59 / 116 lb 26.8 / 52.6 kg | 79 / 146 lb 35.8 / 66.2 kg |
| 120 lb 54.4 kg | 28 / 59 lb 12.7 / 26.8 kg | 43 / 90 lb 19.5 / 40.8 kg | 63 / 123 lb 28.6 / 55.8 kg | 84 / 155 lb 38.1 / 70.3 kg |
| 130 lb 59 kg | 29 / 62 lb 13.2 / 28.1 kg | 45 / 95 lb 20.4 / 43.1 kg | 66 / 130 lb 29.9 / 59 kg | 88 / 164 lb 39.9 / 74.4 kg |
| 140 lb 63.5 kg | 31 / 65 lb 14.1 / 29.5 kg | 48 / 100 lb 21.8 / 45.4 kg | 70 / 137 lb 31.8 / 62.1 kg | 93 / 172 lb 42.2 / 78 kg |
| 150 lb 68 kg | 32 / 68 lb 14.5 / 30.8 kg | 50 / 105 lb 22.7 / 47.6 kg | 73 / 143 lb 33.1 / 64.9 kg | 97 / 180 lb 44 / 81.6 kg |
| 160 lb 72.6 kg | 33 / 71 lb 15 / 32.2 kg | 52 / 110 lb 23.6 / 49.9 kg | 76 / 149 lb 34.5 / 67.6 kg | 101 / 188 lb 45.8 / 85.3 kg |
| 170 lb 77.1 kg | 35 / 74 lb 15.9 / 33.6 kg | 54 / 114 lb 24.5 / 51.7 kg | 79 / 155 lb 35.8 / 70.3 kg | 105 / 196 lb 47.6 / 88.9 kg |
| 180 lb 81.6 kg | 36 / 77 lb 16.3 / 34.9 kg | 56 / 119 lb 25.4 / 54 kg | 82 / 161 lb 37.2 / 73 kg | 110 / 203 lb 49.9 / 92.1 kg |
| 190 lb 86.2 kg | 37 / 80 lb 16.8 / 36.3 kg | 59 / 123 lb 26.8 / 55.8 kg | 85 / 167 lb 38.6 / 75.7 kg | 114 / 211 lb 51.7 / 95.7 kg |
| 200 lb 90.7 kg | 39 / 82 lb 17.7 / 37.2 kg | 61 / 127 lb 27.7 / 57.6 kg | 88 / 173 lb 39.9 / 78.5 kg | 118 / 218 lb 53.5 / 98.9 kg |
| 210 lb 95.3 kg | 40 / 85 lb 18.1 / 38.6 kg | 63 / 131 lb 28.6 / 59.4 kg | 91 / 179 lb 41.3 / 81.2 kg | 121 / 225 lb 54.9 / 102.1 kg |
| 220 lb 99.8 kg | 41 / 88 lb 18.6 / 39.9 kg | 65 / 136 lb 29.5 / 61.7 kg | 94 / 185 lb 42.6 / 83.9 kg | 125 / 232 lb 56.7 / 105.2 kg |
| 230 lb 104.3 kg | 43 / 90 lb 19.5 / 40.8 kg | 66 / 140 lb 29.9 / 63.5 kg | 97 / 190 lb 44 / 86.2 kg | 129 / 239 lb 58.5 / 108.4 kg |
| 240 lb 108.9 kg | 44 / 93 lb 20 / 42.2 kg | 68 / 144 lb 30.8 / 65.3 kg | 100 / 196 lb 45.4 / 88.9 kg | 133 / 246 lb 60.3 / 111.6 kg |
How Your Rope Straight Arm 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 rope straight arm pulldown strength level
The standards use the sex-specific thresholds from the individual Rope Straight Arm 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 rope straight arm 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 Rope Straight Arm 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 rope straight arm 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.
39.1 → 71.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the rope straight arm pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the rope straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +39 lb +17.7 kg | +58 lb +26.4 kg | +73 lb +33.1 kg | +86 lb +39.1 kg |
| 130 lb 59 kg | +42 lb +19.1 kg | +62 lb +28.1 kg | +77 lb +34.9 kg | +91 lb +41.2 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +81 lb +36.8 kg | +96 lb +43.6 kg |
| 150 lb 68 kg | +45 lb +20.4 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +99 lb +44.9 kg |
| 160 lb 72.6 kg | +48 lb +21.8 kg | +70 lb +31.7 kg | +88 lb +39.9 kg | +104 lb +47.2 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +74 lb +33.5 kg | +92 lb +41.8 kg | +109 lb +49.4 kg |
| 180 lb 81.6 kg | +51 lb +23.1 kg | +76 lb +34.4 kg | +96 lb +43.6 kg | +113 lb +51.2 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +79 lb +35.9 kg | +99 lb +44.9 kg | +117 lb +53.1 kg |
| 200 lb 90.7 kg | +55 lb +24.9 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +121 lb +54.9 kg |
| 210 lb 95.3 kg | +57 lb +25.8 kg | +85 lb +38.5 kg | +106 lb +48.1 kg | +125 lb +56.7 kg |
| 220 lb 99.8 kg | +59 lb +26.8 kg | +88 lb +39.9 kg | +109 lb +49.5 kg | +129 lb +58.5 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +90 lb +40.8 kg | +112 lb +50.8 kg | +133 lb +60.4 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +92 lb +41.7 kg | +115 lb +52.2 kg | +137 lb +62.1 kg |
| 250 lb 113.4 kg | +64 lb +29 kg | +95 lb +43.1 kg | +119 lb +54 kg | +140 lb +63.5 kg |
| 260 lb 117.9 kg | +66 lb +30 kg | +98 lb +44.4 kg | +122 lb +55.4 kg | +144 lb +65.3 kg |
| 270 lb 122.5 kg | +67 lb +30.4 kg | +100 lb +45.4 kg | +125 lb +56.7 kg | +148 lb +67.1 kg |
| 280 lb 127 kg | +69 lb +31.3 kg | +102 lb +46.2 kg | +128 lb +58.1 kg | +151 lb +68.5 kg |
| 290 lb 131.5 kg | +70 lb +31.8 kg | +105 lb +47.7 kg | +131 lb +59.4 kg | +155 lb +70.3 kg |
| 300 lb 136.1 kg | +72 lb +32.7 kg | +107 lb +48.5 kg | +134 lb +60.8 kg | +158 lb +71.7 kg |
How Women’s Rope Straight Arm 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.
28.5 → 51.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the rope straight arm pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the rope straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +28 lb +12.7 kg | +42 lb +19.1 kg | +53 lb +24 kg | +63 lb +28.5 kg |
| 110 lb 49.9 kg | +29 lb +13.1 kg | +44 lb +20 kg | +57 lb +25.8 kg | +67 lb +30.4 kg |
| 120 lb 54.4 kg | +31 lb +14.1 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +71 lb +32.2 kg |
| 130 lb 59 kg | +33 lb +14.9 kg | +50 lb +22.7 kg | +64 lb +29.1 kg | +76 lb +34.5 kg |
| 140 lb 63.5 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +67 lb +30.3 kg | +79 lb +35.8 kg |
| 150 lb 68 kg | +36 lb +16.3 kg | +55 lb +24.9 kg | +70 lb +31.8 kg | +83 lb +37.6 kg |
| 160 lb 72.6 kg | +38 lb +17.2 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +87 lb +39.5 kg |
| 170 lb 77.1 kg | +39 lb +17.7 kg | +60 lb +27.2 kg | +76 lb +34.5 kg | +91 lb +41.3 kg |
| 180 lb 81.6 kg | +41 lb +18.6 kg | +63 lb +28.6 kg | +79 lb +35.8 kg | +93 lb +42.2 kg |
| 190 lb 86.2 kg | +43 lb +19.5 kg | +64 lb +29 kg | +82 lb +37.1 kg | +97 lb +44 kg |
| 200 lb 90.7 kg | +43 lb +19.5 kg | +66 lb +29.9 kg | +85 lb +38.6 kg | +100 lb +45.4 kg |
| 210 lb 95.3 kg | +45 lb +20.5 kg | +68 lb +30.8 kg | +88 lb +39.9 kg | +104 lb +47.2 kg |
| 220 lb 99.8 kg | +47 lb +21.3 kg | +71 lb +32.2 kg | +91 lb +41.3 kg | +107 lb +48.5 kg |
| 230 lb 104.3 kg | +47 lb +21.3 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +110 lb +49.9 kg |
| 240 lb 108.9 kg | +49 lb +22.2 kg | +76 lb +34.5 kg | +96 lb +43.5 kg | +113 lb +51.3 kg |
Rope Straight Arm Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict rope straight arm pulldown test and a strict seated lat pulldown. Use strict canonical Rope Straight Arm Pulldown and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Rope Straight Arm Pulldown setup and load convention
the entered weight for strict Rope Straight Arm Pulldown valid Rope Straight Arm Pulldown reps The movement must follow the defined Rope Straight Arm Pulldown path: rope attachment is pulled from overhead or high-cable start to a controlled hip/thigh-area finish with elbows mostly fixed and finish with A valid finish requires the defined end position for Rope Straight Arm Pulldown, visible control of the weight, and no assistance or substituted exercise style 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 Rope Straight Arm Pulldown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Weight used for Rope Straight Arm Pulldown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Rope Straight Arm Pulldown — View the individual Rope Straight Arm Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Straight Arm Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pull Over — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Pullover — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Pullover — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.