Straight Arm Pulldown vs Machine Pullover Strength Standards
Compare your straight arm pulldown and machine 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 Displayed machine or stack weight for Machine Pullover. 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, repeatable machine pullover test using the canonical setup, range, and finish rules. 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 Machine Pullover Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm pulldown and machine 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 machine 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 / Machine 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 Machine Pullover Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Machine 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 / 48 lb 12.7 / 21.8 kg | 45 / 70 lb 20.4 / 31.8 kg | 67 / 98 lb 30.4 / 44.5 kg | 92 / 129 lb 41.7 / 58.5 kg |
| 130 lb 59 kg | 30 / 50 lb 13.6 / 22.7 kg | 47 / 74 lb 21.3 / 33.6 kg | 71 / 103 lb 32.2 / 46.7 kg | 97 / 136 lb 44 / 61.7 kg |
| 140 lb 63.5 kg | 31 / 53 lb 14.1 / 24 kg | 50 / 78 lb 22.7 / 35.4 kg | 74 / 109 lb 33.6 / 49.4 kg | 102 / 143 lb 46.3 / 64.9 kg |
| 150 lb 68 kg | 32 / 56 lb 14.5 / 25.4 kg | 52 / 81 lb 23.6 / 36.7 kg | 78 / 114 lb 35.4 / 51.7 kg | 107 / 149 lb 48.5 / 67.6 kg |
| 160 lb 72.6 kg | 34 / 58 lb 15.4 / 26.3 kg | 54 / 85 lb 24.5 / 38.6 kg | 81 / 119 lb 36.7 / 54 kg | 111 / 156 lb 50.3 / 70.8 kg |
| 170 lb 77.1 kg | 35 / 60 lb 15.9 / 27.2 kg | 57 / 88 lb 25.9 / 39.9 kg | 84 / 123 lb 38.1 / 55.8 kg | 116 / 162 lb 52.6 / 73.5 kg |
| 180 lb 81.6 kg | 37 / 63 lb 16.8 / 28.6 kg | 59 / 92 lb 26.8 / 41.7 kg | 88 / 128 lb 39.9 / 58.1 kg | 121 / 169 lb 54.9 / 76.7 kg |
| 190 lb 86.2 kg | 38 / 65 lb 17.2 / 29.5 kg | 61 / 95 lb 27.7 / 43.1 kg | 91 / 133 lb 41.3 / 60.3 kg | 125 / 175 lb 56.7 / 79.4 kg |
| 200 lb 90.7 kg | 39 / 67 lb 17.7 / 30.4 kg | 63 / 98 lb 28.6 / 44.5 kg | 94 / 138 lb 42.6 / 62.6 kg | 129 / 181 lb 58.5 / 82.1 kg |
| 210 lb 95.3 kg | 41 / 69 lb 18.6 / 31.3 kg | 65 / 102 lb 29.5 / 46.3 kg | 97 / 142 lb 44 / 64.4 kg | 134 / 187 lb 60.8 / 84.8 kg |
| 220 lb 99.8 kg | 42 / 72 lb 19.1 / 32.7 kg | 67 / 105 lb 30.4 / 47.6 kg | 100 / 147 lb 45.4 / 66.7 kg | 138 / 193 lb 62.6 / 87.5 kg |
| 230 lb 104.3 kg | 43 / 74 lb 19.5 / 33.6 kg | 69 / 108 lb 31.3 / 49 kg | 103 / 151 lb 46.7 / 68.5 kg | 142 / 199 lb 64.4 / 90.3 kg |
| 240 lb 108.9 kg | 44 / 76 lb 20 / 34.5 kg | 71 / 111 lb 32.2 / 50.3 kg | 106 / 155 lb 48.1 / 70.3 kg | 146 / 204 lb 66.2 / 92.5 kg |
| 250 lb 113.4 kg | 46 / 78 lb 20.9 / 35.4 kg | 73 / 114 lb 33.1 / 51.7 kg | 109 / 160 lb 49.4 / 72.6 kg | 150 / 210 lb 68 / 95.3 kg |
| 260 lb 117.9 kg | 47 / 80 lb 21.3 / 36.3 kg | 75 / 117 lb 34 / 53.1 kg | 112 / 164 lb 50.8 / 74.4 kg | 154 / 216 lb 69.9 / 98 kg |
| 270 lb 122.5 kg | 48 / 82 lb 21.8 / 37.2 kg | 77 / 120 lb 34.9 / 54.4 kg | 115 / 168 lb 52.2 / 76.2 kg | 158 / 221 lb 71.7 / 100.2 kg |
| 280 lb 127 kg | 49 / 84 lb 22.2 / 38.1 kg | 79 / 123 lb 35.8 / 55.8 kg | 118 / 172 lb 53.5 / 78 kg | 162 / 227 lb 73.5 / 103 kg |
| 290 lb 131.5 kg | 50 / 86 lb 22.7 / 39 kg | 81 / 126 lb 36.7 / 57.2 kg | 121 / 176 lb 54.9 / 79.8 kg | 166 / 232 lb 75.3 / 105.2 kg |
| 300 lb 136.1 kg | 52 / 88 lb 23.6 / 39.9 kg | 83 / 129 lb 37.6 / 58.5 kg | 123 / 180 lb 55.8 / 81.6 kg | 169 / 237 lb 76.7 / 107.5 kg |
Women’s Straight Arm Pulldown vs Machine Pullover Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Machine 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 / 23 lb 7.3 / 10.4 kg | 27 / 37 lb 12.2 / 16.8 kg | 41 / 53 lb 18.6 / 24 kg | 57 / 71 lb 25.9 / 32.2 kg |
| 110 lb 49.9 kg | 17 / 24 lb 7.7 / 10.9 kg | 28 / 39 lb 12.7 / 17.7 kg | 44 / 56 lb 20 / 25.4 kg | 61 / 76 lb 27.7 / 34.5 kg |
| 120 lb 54.4 kg | 18 / 26 lb 8.2 / 11.8 kg | 30 / 41 lb 13.6 / 18.6 kg | 47 / 59 lb 21.3 / 26.8 kg | 65 / 80 lb 29.5 / 36.3 kg |
| 130 lb 59 kg | 19 / 27 lb 8.6 / 12.2 kg | 32 / 44 lb 14.5 / 20 kg | 49 / 63 lb 22.2 / 28.6 kg | 68 / 85 lb 30.8 / 38.6 kg |
| 140 lb 63.5 kg | 20 / 29 lb 9.1 / 13.2 kg | 33 / 46 lb 15 / 20.9 kg | 52 / 66 lb 23.6 / 29.9 kg | 72 / 89 lb 32.7 / 40.4 kg |
| 150 lb 68 kg | 21 / 30 lb 9.5 / 13.6 kg | 35 / 48 lb 15.9 / 21.8 kg | 54 / 69 lb 24.5 / 31.3 kg | 75 / 93 lb 34 / 42.2 kg |
| 160 lb 72.6 kg | 22 / 31 lb 10 / 14.1 kg | 37 / 50 lb 16.8 / 22.7 kg | 56 / 72 lb 25.4 / 32.7 kg | 78 / 97 lb 35.4 / 44 kg |
| 170 lb 77.1 kg | 23 / 33 lb 10.4 / 15 kg | 38 / 52 lb 17.2 / 23.6 kg | 59 / 75 lb 26.8 / 34 kg | 82 / 101 lb 37.2 / 45.8 kg |
| 180 lb 81.6 kg | 24 / 34 lb 10.9 / 15.4 kg | 40 / 54 lb 18.1 / 24.5 kg | 61 / 78 lb 27.7 / 35.4 kg | 85 / 105 lb 38.6 / 47.6 kg |
| 190 lb 86.2 kg | 25 / 35 lb 11.3 / 15.9 kg | 41 / 56 lb 18.6 / 25.4 kg | 63 / 81 lb 28.6 / 36.7 kg | 88 / 109 lb 39.9 / 49.4 kg |
| 200 lb 90.7 kg | 25 / 36 lb 11.3 / 16.3 kg | 42 / 58 lb 19.1 / 26.3 kg | 65 / 84 lb 29.5 / 38.1 kg | 91 / 113 lb 41.3 / 51.3 kg |
| 210 lb 95.3 kg | 26 / 38 lb 11.8 / 17.2 kg | 44 / 60 lb 20 / 27.2 kg | 68 / 86 lb 30.8 / 39 kg | 94 / 116 lb 42.6 / 52.6 kg |
| 220 lb 99.8 kg | 27 / 39 lb 12.2 / 17.7 kg | 45 / 62 lb 20.4 / 28.1 kg | 70 / 89 lb 31.8 / 40.4 kg | 97 / 120 lb 44 / 54.4 kg |
| 230 lb 104.3 kg | 28 / 40 lb 12.7 / 18.1 kg | 47 / 64 lb 21.3 / 29 kg | 72 / 92 lb 32.7 / 41.7 kg | 100 / 124 lb 45.4 / 56.2 kg |
| 240 lb 108.9 kg | 29 / 41 lb 13.2 / 18.6 kg | 48 / 66 lb 21.8 / 29.9 kg | 74 / 94 lb 33.6 / 42.6 kg | 103 / 127 lb 46.7 / 57.6 kg |
How Your Straight Arm Pulldown vs Machine 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 machine pullover strength level
The standards use the sex-specific targets from the individual Machine 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 heavier 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 machine pullover | Adjust machine pullover 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 Straight Arm Pulldown and Machine 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 machine 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.
16.8 → 30.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine pullover standard minus the straight arm pulldown standard. A plus sign means the machine 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 | +20 lb +9.1 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 130 lb 59 kg | +20 lb +9.1 kg | +27 lb +12.3 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 140 lb 63.5 kg | +22 lb +9.9 kg | +28 lb +12.7 kg | +35 lb +15.8 kg | +41 lb +18.6 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +38 lb +17.3 kg | +45 lb +20.5 kg |
| 170 lb 77.1 kg | +25 lb +11.3 kg | +31 lb +14 kg | +39 lb +17.7 kg | +46 lb +20.9 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +33 lb +14.9 kg | +40 lb +18.2 kg | +48 lb +21.8 kg |
| 190 lb 86.2 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +42 lb +19 kg | +50 lb +22.7 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +44 lb +20 kg | +52 lb +23.6 kg |
| 210 lb 95.3 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +53 lb +24 kg |
| 220 lb 99.8 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +47 lb +21.3 kg | +55 lb +24.9 kg |
| 230 lb 104.3 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +57 lb +25.9 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 250 lb 113.4 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +60 lb +27.3 kg |
| 260 lb 117.9 kg | +33 lb +15 kg | +42 lb +19.1 kg | +52 lb +23.6 kg | +62 lb +28.1 kg |
| 270 lb 122.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +53 lb +24 kg | +63 lb +28.5 kg |
| 280 lb 127 kg | +35 lb +15.9 kg | +44 lb +20 kg | +54 lb +24.5 kg | +65 lb +29.5 kg |
| 290 lb 131.5 kg | +36 lb +16.3 kg | +45 lb +20.5 kg | +55 lb +24.9 kg | +66 lb +29.9 kg |
| 300 lb 136.1 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +57 lb +25.8 kg | +68 lb +30.8 kg |
How Women’s Straight Arm Pulldown and Machine 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.
6.3 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine pullover standard minus the straight arm pulldown standard. A plus sign means the machine 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 | +7 lb +3.1 kg | +10 lb +4.6 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +11 lb +5 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +11 lb +5 kg | +12 lb +5.5 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +14 lb +6.4 kg | +17 lb +7.8 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +14 lb +6.3 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +16 lb +7.2 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +20 lb +9 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +16 lb +7.2 kg | +19 lb +8.6 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +19 lb +8.6 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +20 lb +9 kg | +24 lb +10.8 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +20 lb +9 kg | +24 lb +10.9 kg |
Straight Arm Pulldown and Machine Pullover Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict machine pullover. Use strict canonical Straight Arm Pulldown and Machine 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 a strict, repeatable Machine Pullover
Follow the individual Machine Pullover calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Straight Arm Pulldown result and one recent Machine Pullover result
Use each exercise’s canonical input: Selected cable-stack resistance for Straight Arm Pulldown and Displayed machine or stack weight for Machine Pullover.
Related Tools
- Straight Arm Pulldown — View the individual Straight Arm Pulldown standards and next strength-level target.
- Machine Pullover — View the individual Machine Pullover 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.