Straight Arm Pulldown vs Lying Dumbbell Pullover Strength Standards
Compare your straight arm pulldown and lying dumbbell pullover 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: Selected cable-stack resistance for Straight Arm Pulldown and Weight of one dumbbell for Lying Dumbbell Pullover. Use a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return and Upper back supported on flat bench, torso stable. 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 Lying Dumbbell Pullover Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm pulldown and lying dumbbell pullover 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 lying dumbbell pullover.
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 / Lying Dumbbell Pullover, 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 Lying Dumbbell Pullover Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Lying Dumbbell Pullover. 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 / 42 lb 12.7 / 19.1 kg | 45 / 63 lb 20.4 / 28.6 kg | 67 / 91 lb 30.4 / 41.3 kg | 92 / 126 lb 41.7 / 57.2 kg |
| 130 lb 59 kg | 30 / 44 lb 13.6 / 20 kg | 47 / 67 lb 21.3 / 30.4 kg | 71 / 96 lb 32.2 / 43.5 kg | 97 / 133 lb 44 / 60.3 kg |
| 140 lb 63.5 kg | 31 / 47 lb 14.1 / 21.3 kg | 50 / 70 lb 22.7 / 31.8 kg | 74 / 101 lb 33.6 / 45.8 kg | 102 / 140 lb 46.3 / 63.5 kg |
| 150 lb 68 kg | 32 / 49 lb 14.5 / 22.2 kg | 52 / 73 lb 23.6 / 33.1 kg | 78 / 106 lb 35.4 / 48.1 kg | 107 / 146 lb 48.5 / 66.2 kg |
| 160 lb 72.6 kg | 34 / 51 lb 15.4 / 23.1 kg | 54 / 77 lb 24.5 / 34.9 kg | 81 / 111 lb 36.7 / 50.3 kg | 111 / 152 lb 50.3 / 68.9 kg |
| 170 lb 77.1 kg | 35 / 53 lb 15.9 / 24 kg | 57 / 80 lb 25.9 / 36.3 kg | 84 / 115 lb 38.1 / 52.2 kg | 116 / 159 lb 52.6 / 72.1 kg |
| 180 lb 81.6 kg | 37 / 55 lb 16.8 / 24.9 kg | 59 / 83 lb 26.8 / 37.6 kg | 88 / 120 lb 39.9 / 54.4 kg | 121 / 165 lb 54.9 / 74.8 kg |
| 190 lb 86.2 kg | 38 / 57 lb 17.2 / 25.9 kg | 61 / 86 lb 27.7 / 39 kg | 91 / 124 lb 41.3 / 56.2 kg | 125 / 171 lb 56.7 / 77.6 kg |
| 200 lb 90.7 kg | 39 / 59 lb 17.7 / 26.8 kg | 63 / 89 lb 28.6 / 40.4 kg | 94 / 128 lb 42.6 / 58.1 kg | 129 / 177 lb 58.5 / 80.3 kg |
| 210 lb 95.3 kg | 41 / 61 lb 18.6 / 27.7 kg | 65 / 92 lb 29.5 / 41.7 kg | 97 / 133 lb 44 / 60.3 kg | 134 / 183 lb 60.8 / 83 kg |
| 220 lb 99.8 kg | 42 / 63 lb 19.1 / 28.6 kg | 67 / 95 lb 30.4 / 43.1 kg | 100 / 137 lb 45.4 / 62.1 kg | 138 / 189 lb 62.6 / 85.7 kg |
| 230 lb 104.3 kg | 43 / 65 lb 19.5 / 29.5 kg | 69 / 98 lb 31.3 / 44.5 kg | 103 / 141 lb 46.7 / 64 kg | 142 / 194 lb 64.4 / 88 kg |
| 240 lb 108.9 kg | 44 / 67 lb 20 / 30.4 kg | 71 / 100 lb 32.2 / 45.4 kg | 106 / 145 lb 48.1 / 65.8 kg | 146 / 200 lb 66.2 / 90.7 kg |
| 250 lb 113.4 kg | 46 / 68 lb 20.9 / 30.8 kg | 73 / 103 lb 33.1 / 46.7 kg | 109 / 149 lb 49.4 / 67.6 kg | 150 / 205 lb 68 / 93 kg |
| 260 lb 117.9 kg | 47 / 70 lb 21.3 / 31.8 kg | 75 / 106 lb 34 / 48.1 kg | 112 / 153 lb 50.8 / 69.4 kg | 154 / 211 lb 69.9 / 95.7 kg |
| 270 lb 122.5 kg | 48 / 72 lb 21.8 / 32.7 kg | 77 / 109 lb 34.9 / 49.4 kg | 115 / 157 lb 52.2 / 71.2 kg | 158 / 216 lb 71.7 / 98 kg |
| 280 lb 127 kg | 49 / 74 lb 22.2 / 33.6 kg | 79 / 111 lb 35.8 / 50.3 kg | 118 / 161 lb 53.5 / 73 kg | 162 / 221 lb 73.5 / 100.2 kg |
| 290 lb 131.5 kg | 50 / 76 lb 22.7 / 34.5 kg | 81 / 114 lb 36.7 / 51.7 kg | 121 / 164 lb 54.9 / 74.4 kg | 166 / 227 lb 75.3 / 103 kg |
| 300 lb 136.1 kg | 52 / 77 lb 23.6 / 34.9 kg | 83 / 117 lb 37.6 / 53.1 kg | 123 / 168 lb 55.8 / 76.2 kg | 169 / 232 lb 76.7 / 105.2 kg |
Women’s Straight Arm Pulldown vs Lying Dumbbell Pullover Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Lying Dumbbell Pullover. 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 / 25 lb 7.3 / 11.3 kg | 27 / 40 lb 12.2 / 18.1 kg | 41 / 57 lb 18.6 / 25.9 kg | 57 / 80 lb 25.9 / 36.3 kg |
| 110 lb 49.9 kg | 17 / 27 lb 7.7 / 12.2 kg | 28 / 43 lb 12.7 / 19.5 kg | 44 / 61 lb 20 / 27.7 kg | 61 / 85 lb 27.7 / 38.6 kg |
| 120 lb 54.4 kg | 18 / 28 lb 8.2 / 12.7 kg | 30 / 46 lb 13.6 / 20.9 kg | 47 / 65 lb 21.3 / 29.5 kg | 65 / 90 lb 29.5 / 40.8 kg |
| 130 lb 59 kg | 19 / 30 lb 8.6 / 13.6 kg | 32 / 48 lb 14.5 / 21.8 kg | 49 / 68 lb 22.2 / 30.8 kg | 68 / 95 lb 30.8 / 43.1 kg |
| 140 lb 63.5 kg | 20 / 32 lb 9.1 / 14.5 kg | 33 / 51 lb 15 / 23.1 kg | 52 / 72 lb 23.6 / 32.7 kg | 72 / 100 lb 32.7 / 45.4 kg |
| 150 lb 68 kg | 21 / 33 lb 9.5 / 15 kg | 35 / 53 lb 15.9 / 24 kg | 54 / 75 lb 24.5 / 34 kg | 75 / 105 lb 34 / 47.6 kg |
| 160 lb 72.6 kg | 22 / 34 lb 10 / 15.4 kg | 37 / 55 lb 16.8 / 24.9 kg | 56 / 78 lb 25.4 / 35.4 kg | 78 / 110 lb 35.4 / 49.9 kg |
| 170 lb 77.1 kg | 23 / 36 lb 10.4 / 16.3 kg | 38 / 58 lb 17.2 / 26.3 kg | 59 / 82 lb 26.8 / 37.2 kg | 82 / 114 lb 37.2 / 51.7 kg |
| 180 lb 81.6 kg | 24 / 37 lb 10.9 / 16.8 kg | 40 / 60 lb 18.1 / 27.2 kg | 61 / 85 lb 27.7 / 38.6 kg | 85 / 119 lb 38.6 / 54 kg |
| 190 lb 86.2 kg | 25 / 39 lb 11.3 / 17.7 kg | 41 / 62 lb 18.6 / 28.1 kg | 63 / 88 lb 28.6 / 39.9 kg | 88 / 123 lb 39.9 / 55.8 kg |
| 200 lb 90.7 kg | 25 / 40 lb 11.3 / 18.1 kg | 42 / 64 lb 19.1 / 29 kg | 65 / 91 lb 29.5 / 41.3 kg | 91 / 127 lb 41.3 / 57.6 kg |
| 210 lb 95.3 kg | 26 / 41 lb 11.8 / 18.6 kg | 44 / 66 lb 20 / 29.9 kg | 68 / 94 lb 30.8 / 42.6 kg | 94 / 131 lb 42.6 / 59.4 kg |
| 220 lb 99.8 kg | 27 / 43 lb 12.2 / 19.5 kg | 45 / 68 lb 20.4 / 30.8 kg | 70 / 97 lb 31.8 / 44 kg | 97 / 136 lb 44 / 61.7 kg |
| 230 lb 104.3 kg | 28 / 44 lb 12.7 / 20 kg | 47 / 70 lb 21.3 / 31.8 kg | 72 / 100 lb 32.7 / 45.4 kg | 100 / 140 lb 45.4 / 63.5 kg |
| 240 lb 108.9 kg | 29 / 45 lb 13.2 / 20.4 kg | 48 / 73 lb 21.8 / 33.1 kg | 74 / 103 lb 33.6 / 46.7 kg | 103 / 144 lb 46.7 / 65.3 kg |
How Your Straight Arm Pulldown vs Lying Dumbbell Pullover 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 lying dumbbell pullover strength level
The standards use the sex-specific thresholds from the individual Lying Dumbbell Pullover 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.
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 lying dumbbell pullover | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Lying Dumbbell Pullover 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 lying dumbbell pullover 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.
15.5 → 28.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lying dumbbell pullover standard minus the straight arm pulldown standard. A plus sign means the lying dumbbell pullover standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +34 lb +15.5 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +36 lb +16.3 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +38 lb +17.2 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +39 lb +17.7 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +41 lb +18.6 kg |
| 170 lb 77.1 kg | +18 lb +8.1 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +43 lb +19.5 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +24 lb +10.8 kg | +32 lb +14.5 kg | +44 lb +19.9 kg |
| 190 lb 86.2 kg | +19 lb +8.7 kg | +25 lb +11.3 kg | +33 lb +14.9 kg | +46 lb +20.9 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +34 lb +15.5 kg | +48 lb +21.8 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +49 lb +22.2 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +51 lb +23.1 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +29 lb +13.2 kg | +38 lb +17.3 kg | +52 lb +23.6 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +54 lb +24.5 kg |
| 250 lb 113.4 kg | +22 lb +9.9 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +55 lb +25 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +57 lb +25.8 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +42 lb +19 kg | +58 lb +26.3 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +59 lb +26.7 kg |
| 290 lb 131.5 kg | +26 lb +11.8 kg | +33 lb +15 kg | +43 lb +19.5 kg | +61 lb +27.7 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | +34 lb +15.5 kg | +45 lb +20.4 kg | +63 lb +28.5 kg |
How Women’s Straight Arm Pulldown and Lying Dumbbell Pullover Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lying dumbbell pullover standard minus the straight arm pulldown standard. A plus sign means the lying dumbbell pullover standard is higher. A minus sign means the straight arm pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +24 lb +10.9 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +18 lb +8.2 kg | +25 lb +11.3 kg |
| 130 lb 59 kg | +11 lb +5 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +20 lb +9.1 kg | +28 lb +12.7 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +18 lb +8.1 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +22 lb +10 kg | +32 lb +14.5 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +23 lb +10.4 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +24 lb +10.9 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +25 lb +11.3 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +22 lb +9.9 kg | +26 lb +11.8 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +22 lb +9.9 kg | +26 lb +11.8 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +27 lb +12.2 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +23 lb +10.5 kg | +28 lb +12.7 kg | +40 lb +18.1 kg |
| 240 lb 108.9 kg | +16 lb +7.2 kg | +25 lb +11.3 kg | +29 lb +13.1 kg | +41 lb +18.6 kg |
Straight Arm Pulldown and Lying Dumbbell Pullover Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict lying dumbbell pullover test. Use strict canonical Straight Arm Pulldown and Lying Dumbbell Pullover 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 the canonical Lying Dumbbell Pullover setup and load convention
Upper back supported on flat bench, torso stable One dumbbell held with both hands Elbows slightly bent and fixed Lower dumbbell behind head to full stretch Upper arms reach torso level or slightly below Return dumbbell directly over chest No elbow extension into pressing motion No hip drive or bridging allowed No momentum or swinging Full stretch required every rep
Enter one recent Straight Arm Pulldown result and one recent Lying Dumbbell Pullover result
Use each exercise’s canonical input: Selected cable-stack resistance for Straight Arm Pulldown and Weight of one dumbbell for Lying Dumbbell Pullover.
Related Tools
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
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