Straight Arm Pulldown vs Bent Over Row Strength Standards
Compare your straight arm pulldown and bent-over row 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. 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.
Straight Arm Pulldown vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm pulldown and barbell bent-over row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your straight arm pulldown and barbell bent-over row.
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 Straight Arm Pulldown / Bent-Over Row, 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 Straight Arm Pulldown vs Bent-Over Row Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Bent-Over Row. 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 | 28 / 91 lb 12.7 / 41.3 kg | 45 / 119 lb 20.4 / 54 kg | 67 / 160 lb 30.4 / 72.6 kg | 92 / 203 lb 41.7 / 92.1 kg |
| 130 lb 59 kg | 30 / 96 lb 13.6 / 43.5 kg | 47 / 126 lb 21.3 / 57.2 kg | 71 / 169 lb 32.2 / 76.7 kg | 97 / 214 lb 44 / 97.1 kg |
| 140 lb 63.5 kg | 31 / 101 lb 14.1 / 45.8 kg | 50 / 132 lb 22.7 / 59.9 kg | 74 / 178 lb 33.6 / 80.7 kg | 102 / 225 lb 46.3 / 102.1 kg |
| 150 lb 68 kg | 32 / 106 lb 14.5 / 48.1 kg | 52 / 138 lb 23.6 / 62.6 kg | 78 / 186 lb 35.4 / 84.4 kg | 107 / 236 lb 48.5 / 107 kg |
| 160 lb 72.6 kg | 34 / 111 lb 15.4 / 50.3 kg | 54 / 144 lb 24.5 / 65.3 kg | 81 / 194 lb 36.7 / 88 kg | 111 / 246 lb 50.3 / 111.6 kg |
| 170 lb 77.1 kg | 35 / 115 lb 15.9 / 52.2 kg | 57 / 150 lb 25.9 / 68 kg | 84 / 202 lb 38.1 / 91.6 kg | 116 / 256 lb 52.6 / 116.1 kg |
| 180 lb 81.6 kg | 37 / 120 lb 16.8 / 54.4 kg | 59 / 156 lb 26.8 / 70.8 kg | 88 / 210 lb 39.9 / 95.3 kg | 121 / 266 lb 54.9 / 120.7 kg |
| 190 lb 86.2 kg | 38 / 124 lb 17.2 / 56.2 kg | 61 / 162 lb 27.7 / 73.5 kg | 91 / 218 lb 41.3 / 98.9 kg | 125 / 276 lb 56.7 / 125.2 kg |
| 200 lb 90.7 kg | 39 / 128 lb 17.7 / 58.1 kg | 63 / 168 lb 28.6 / 76.2 kg | 94 / 226 lb 42.6 / 102.5 kg | 129 / 286 lb 58.5 / 129.7 kg |
| 210 lb 95.3 kg | 41 / 133 lb 18.6 / 60.3 kg | 65 / 173 lb 29.5 / 78.5 kg | 97 / 233 lb 44 / 105.7 kg | 134 / 295 lb 60.8 / 133.8 kg |
| 220 lb 99.8 kg | 42 / 137 lb 19.1 / 62.1 kg | 67 / 179 lb 30.4 / 81.2 kg | 100 / 240 lb 45.4 / 108.9 kg | 138 / 304 lb 62.6 / 137.9 kg |
| 230 lb 104.3 kg | 43 / 141 lb 19.5 / 64 kg | 69 / 184 lb 31.3 / 83.5 kg | 103 / 248 lb 46.7 / 112.5 kg | 142 / 313 lb 64.4 / 142 kg |
| 240 lb 108.9 kg | 44 / 145 lb 20 / 65.8 kg | 71 / 189 lb 32.2 / 85.7 kg | 106 / 255 lb 48.1 / 115.7 kg | 146 / 323 lb 66.2 / 146.5 kg |
| 250 lb 113.4 kg | 46 / 149 lb 20.9 / 67.6 kg | 73 / 195 lb 33.1 / 88.5 kg | 109 / 262 lb 49.4 / 118.8 kg | 150 / 331 lb 68 / 150.1 kg |
| 260 lb 117.9 kg | 47 / 153 lb 21.3 / 69.4 kg | 75 / 200 lb 34 / 90.7 kg | 112 / 269 lb 50.8 / 122 kg | 154 / 340 lb 69.9 / 154.2 kg |
| 270 lb 122.5 kg | 48 / 157 lb 21.8 / 71.2 kg | 77 / 205 lb 34.9 / 93 kg | 115 / 276 lb 52.2 / 125.2 kg | 158 / 349 lb 71.7 / 158.3 kg |
| 280 lb 127 kg | 49 / 161 lb 22.2 / 73 kg | 79 / 210 lb 35.8 / 95.3 kg | 118 / 282 lb 53.5 / 127.9 kg | 162 / 357 lb 73.5 / 161.9 kg |
| 290 lb 131.5 kg | 50 / 164 lb 22.7 / 74.4 kg | 81 / 215 lb 36.7 / 97.5 kg | 121 / 289 lb 54.9 / 131.1 kg | 166 / 366 lb 75.3 / 166 kg |
| 300 lb 136.1 kg | 52 / 168 lb 23.6 / 76.2 kg | 83 / 220 lb 37.6 / 99.8 kg | 123 / 296 lb 55.8 / 134.3 kg | 169 / 374 lb 76.7 / 169.6 kg |
Women’s Straight Arm Pulldown vs Bent-Over Row Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Bent-Over Row. 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 | 16 / 63 lb 7.3 / 28.6 kg | 27 / 86 lb 12.2 / 39 kg | 41 / 114 lb 18.6 / 51.7 kg | 57 / 143 lb 25.9 / 64.9 kg |
| 110 lb 49.9 kg | 17 / 67 lb 7.7 / 30.4 kg | 28 / 92 lb 12.7 / 41.7 kg | 44 / 122 lb 20 / 55.3 kg | 61 / 153 lb 27.7 / 69.4 kg |
| 120 lb 54.4 kg | 18 / 72 lb 8.2 / 32.7 kg | 30 / 97 lb 13.6 / 44 kg | 47 / 129 lb 21.3 / 58.5 kg | 65 / 162 lb 29.5 / 73.5 kg |
| 130 lb 59 kg | 19 / 75 lb 8.6 / 34 kg | 32 / 103 lb 14.5 / 46.7 kg | 49 / 136 lb 22.2 / 61.7 kg | 68 / 171 lb 30.8 / 77.6 kg |
| 140 lb 63.5 kg | 20 / 79 lb 9.1 / 35.8 kg | 33 / 108 lb 15 / 49 kg | 52 / 143 lb 23.6 / 64.9 kg | 72 / 180 lb 32.7 / 81.6 kg |
| 150 lb 68 kg | 21 / 83 lb 9.5 / 37.6 kg | 35 / 113 lb 15.9 / 51.3 kg | 54 / 150 lb 24.5 / 68 kg | 75 / 188 lb 34 / 85.3 kg |
| 160 lb 72.6 kg | 22 / 87 lb 10 / 39.5 kg | 37 / 118 lb 16.8 / 53.5 kg | 56 / 157 lb 25.4 / 71.2 kg | 78 / 196 lb 35.4 / 88.9 kg |
| 170 lb 77.1 kg | 23 / 90 lb 10.4 / 40.8 kg | 38 / 123 lb 17.2 / 55.8 kg | 59 / 163 lb 26.8 / 73.9 kg | 82 / 204 lb 37.2 / 92.5 kg |
| 180 lb 81.6 kg | 24 / 94 lb 10.9 / 42.6 kg | 40 / 128 lb 18.1 / 58.1 kg | 61 / 169 lb 27.7 / 76.7 kg | 85 / 212 lb 38.6 / 96.2 kg |
| 190 lb 86.2 kg | 25 / 97 lb 11.3 / 44 kg | 41 / 132 lb 18.6 / 59.9 kg | 63 / 176 lb 28.6 / 79.8 kg | 88 / 220 lb 39.9 / 99.8 kg |
| 200 lb 90.7 kg | 25 / 101 lb 11.3 / 45.8 kg | 42 / 137 lb 19.1 / 62.1 kg | 65 / 182 lb 29.5 / 82.6 kg | 91 / 228 lb 41.3 / 103.4 kg |
| 210 lb 95.3 kg | 26 / 104 lb 11.8 / 47.2 kg | 44 / 141 lb 20 / 64 kg | 68 / 188 lb 30.8 / 85.3 kg | 94 / 235 lb 42.6 / 106.6 kg |
| 220 lb 99.8 kg | 27 / 107 lb 12.2 / 48.5 kg | 45 / 146 lb 20.4 / 66.2 kg | 70 / 194 lb 31.8 / 88 kg | 97 / 243 lb 44 / 110.2 kg |
| 230 lb 104.3 kg | 28 / 110 lb 12.7 / 49.9 kg | 47 / 150 lb 21.3 / 68 kg | 72 / 199 lb 32.7 / 90.3 kg | 100 / 250 lb 45.4 / 113.4 kg |
| 240 lb 108.9 kg | 29 / 114 lb 13.2 / 51.7 kg | 48 / 155 lb 21.8 / 70.3 kg | 74 / 205 lb 33.6 / 93 kg | 103 / 257 lb 46.7 / 116.6 kg |
How Your Straight Arm Pulldown vs Bent Over Row 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 straight arm pulldown strength level
The standards use the sex-specific straight arm 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.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 row more without pound-for-pound scaling.
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 straight arm pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Straight Arm Pulldown and Bent Over Row 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 barbell bent-over row standard is higher; below zero means the 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.
50.4 → 92.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the straight arm pulldown standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +63 lb +28.6 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +111 lb +50.4 kg |
| 130 lb 59 kg | +66 lb +29.9 kg | +79 lb +35.9 kg | +98 lb +44.5 kg | +117 lb +53.1 kg |
| 140 lb 63.5 kg | +70 lb +31.7 kg | +82 lb +37.2 kg | +104 lb +47.1 kg | +123 lb +55.8 kg |
| 150 lb 68 kg | +74 lb +33.6 kg | +86 lb +39 kg | +108 lb +49 kg | +129 lb +58.5 kg |
| 160 lb 72.6 kg | +77 lb +34.9 kg | +90 lb +40.8 kg | +113 lb +51.3 kg | +135 lb +61.3 kg |
| 170 lb 77.1 kg | +80 lb +36.3 kg | +93 lb +42.1 kg | +118 lb +53.5 kg | +140 lb +63.5 kg |
| 180 lb 81.6 kg | +83 lb +37.6 kg | +97 lb +44 kg | +122 lb +55.4 kg | +145 lb +65.8 kg |
| 190 lb 86.2 kg | +86 lb +39 kg | +101 lb +45.8 kg | +127 lb +57.6 kg | +151 lb +68.5 kg |
| 200 lb 90.7 kg | +89 lb +40.4 kg | +105 lb +47.6 kg | +132 lb +59.9 kg | +157 lb +71.2 kg |
| 210 lb 95.3 kg | +92 lb +41.7 kg | +108 lb +49 kg | +136 lb +61.7 kg | +161 lb +73 kg |
| 220 lb 99.8 kg | +95 lb +43 kg | +112 lb +50.8 kg | +140 lb +63.5 kg | +166 lb +75.3 kg |
| 230 lb 104.3 kg | +98 lb +44.5 kg | +115 lb +52.2 kg | +145 lb +65.8 kg | +171 lb +77.6 kg |
| 240 lb 108.9 kg | +101 lb +45.8 kg | +118 lb +53.5 kg | +149 lb +67.6 kg | +177 lb +80.3 kg |
| 250 lb 113.4 kg | +103 lb +46.7 kg | +122 lb +55.4 kg | +153 lb +69.4 kg | +181 lb +82.1 kg |
| 260 lb 117.9 kg | +106 lb +48.1 kg | +125 lb +56.7 kg | +157 lb +71.2 kg | +186 lb +84.3 kg |
| 270 lb 122.5 kg | +109 lb +49.4 kg | +128 lb +58.1 kg | +161 lb +73 kg | +191 lb +86.6 kg |
| 280 lb 127 kg | +112 lb +50.8 kg | +131 lb +59.5 kg | +164 lb +74.4 kg | +195 lb +88.4 kg |
| 290 lb 131.5 kg | +114 lb +51.7 kg | +134 lb +60.8 kg | +168 lb +76.2 kg | +200 lb +90.7 kg |
| 300 lb 136.1 kg | +116 lb +52.6 kg | +137 lb +62.2 kg | +173 lb +78.5 kg | +205 lb +92.9 kg |
How Women’s Straight Arm Pulldown and Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
39 → 69.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the straight arm pulldown standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +73 lb +33.1 kg | +86 lb +39 kg |
| 110 lb 49.9 kg | +50 lb +22.7 kg | +64 lb +29 kg | +78 lb +35.3 kg | +92 lb +41.7 kg |
| 120 lb 54.4 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +82 lb +37.2 kg | +97 lb +44 kg |
| 130 lb 59 kg | +56 lb +25.4 kg | +71 lb +32.2 kg | +87 lb +39.5 kg | +103 lb +46.8 kg |
| 140 lb 63.5 kg | +59 lb +26.7 kg | +75 lb +34 kg | +91 lb +41.3 kg | +108 lb +48.9 kg |
| 150 lb 68 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +96 lb +43.5 kg | +113 lb +51.3 kg |
| 160 lb 72.6 kg | +65 lb +29.5 kg | +81 lb +36.7 kg | +101 lb +45.8 kg | +118 lb +53.5 kg |
| 170 lb 77.1 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +104 lb +47.1 kg | +122 lb +55.3 kg |
| 180 lb 81.6 kg | +70 lb +31.7 kg | +88 lb +40 kg | +108 lb +49 kg | +127 lb +57.6 kg |
| 190 lb 86.2 kg | +72 lb +32.7 kg | +91 lb +41.3 kg | +113 lb +51.2 kg | +132 lb +59.9 kg |
| 200 lb 90.7 kg | +76 lb +34.5 kg | +95 lb +43 kg | +117 lb +53.1 kg | +137 lb +62.1 kg |
| 210 lb 95.3 kg | +78 lb +35.4 kg | +97 lb +44 kg | +120 lb +54.5 kg | +141 lb +64 kg |
| 220 lb 99.8 kg | +80 lb +36.3 kg | +101 lb +45.8 kg | +124 lb +56.2 kg | +146 lb +66.2 kg |
| 230 lb 104.3 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +127 lb +57.6 kg | +150 lb +68 kg |
| 240 lb 108.9 kg | +85 lb +38.5 kg | +107 lb +48.5 kg | +131 lb +59.4 kg | +154 lb +69.9 kg |
Straight Arm Pulldown and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict barbell bent-over row. Use strict canonical Straight Arm Pulldown and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the arms mostly straight through the full cable arc
Enter the displayed cable-stack resistance without pulley correction. Pull from overhead to the thighs with mostly straight elbows and a stable torso, then return under control. Do not enter lat pulldowns with elbow flexion, cable rows, pullovers with another implement, partial reps, stack-bounced reps, or body-swing-assisted reps.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Straight Arm Pulldown result and one recent Bent Over Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row 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.
- Barbell Pull Over — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.