Straight Arm Pulldown vs Machine Seated Row Strength Standards
Compare your straight arm pulldown and machine seated 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, repeatable machine seated row set that follows the canonical setup, range, and lockout 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 Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the straight arm pulldown and machine seated 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 machine seated 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 / Machine Seated 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 Machine Seated Row Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Machine Seated 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 / 63 lb 12.7 / 28.6 kg | 45 / 87 lb 20.4 / 39.5 kg | 67 / 118 lb 30.4 / 53.5 kg | 92 / 148 lb 41.7 / 67.1 kg |
| 130 lb 59 kg | 30 / 67 lb 13.6 / 30.4 kg | 47 / 92 lb 21.3 / 41.7 kg | 71 / 124 lb 32.2 / 56.2 kg | 97 / 156 lb 44 / 70.8 kg |
| 140 lb 63.5 kg | 31 / 70 lb 14.1 / 31.8 kg | 50 / 96 lb 22.7 / 43.5 kg | 74 / 131 lb 33.6 / 59.4 kg | 102 / 164 lb 46.3 / 74.4 kg |
| 150 lb 68 kg | 32 / 73 lb 14.5 / 33.1 kg | 52 / 101 lb 23.6 / 45.8 kg | 78 / 137 lb 35.4 / 62.1 kg | 107 / 172 lb 48.5 / 78 kg |
| 160 lb 72.6 kg | 34 / 77 lb 15.4 / 34.9 kg | 54 / 105 lb 24.5 / 47.6 kg | 81 / 143 lb 36.7 / 64.9 kg | 111 / 179 lb 50.3 / 81.2 kg |
| 170 lb 77.1 kg | 35 / 80 lb 15.9 / 36.3 kg | 57 / 110 lb 25.9 / 49.9 kg | 84 / 149 lb 38.1 / 67.6 kg | 116 / 187 lb 52.6 / 84.8 kg |
| 180 lb 81.6 kg | 37 / 83 lb 16.8 / 37.6 kg | 59 / 114 lb 26.8 / 51.7 kg | 88 / 154 lb 39.9 / 69.9 kg | 121 / 194 lb 54.9 / 88 kg |
| 190 lb 86.2 kg | 38 / 86 lb 17.2 / 39 kg | 61 / 118 lb 27.7 / 53.5 kg | 91 / 160 lb 41.3 / 72.6 kg | 125 / 201 lb 56.7 / 91.2 kg |
| 200 lb 90.7 kg | 39 / 89 lb 17.7 / 40.4 kg | 63 / 122 lb 28.6 / 55.3 kg | 94 / 166 lb 42.6 / 75.3 kg | 129 / 208 lb 58.5 / 94.3 kg |
| 210 lb 95.3 kg | 41 / 92 lb 18.6 / 41.7 kg | 65 / 126 lb 29.5 / 57.2 kg | 97 / 171 lb 44 / 77.6 kg | 134 / 215 lb 60.8 / 97.5 kg |
| 220 lb 99.8 kg | 42 / 95 lb 19.1 / 43.1 kg | 67 / 130 lb 30.4 / 59 kg | 100 / 176 lb 45.4 / 79.8 kg | 138 / 222 lb 62.6 / 100.7 kg |
| 230 lb 104.3 kg | 43 / 98 lb 19.5 / 44.5 kg | 69 / 134 lb 31.3 / 60.8 kg | 103 / 182 lb 46.7 / 82.6 kg | 142 / 228 lb 64.4 / 103.4 kg |
| 240 lb 108.9 kg | 44 / 100 lb 20 / 45.4 kg | 71 / 138 lb 32.2 / 62.6 kg | 106 / 187 lb 48.1 / 84.8 kg | 146 / 235 lb 66.2 / 106.6 kg |
| 250 lb 113.4 kg | 46 / 103 lb 20.9 / 46.7 kg | 73 / 142 lb 33.1 / 64.4 kg | 109 / 192 lb 49.4 / 87.1 kg | 150 / 241 lb 68 / 109.3 kg |
| 260 lb 117.9 kg | 47 / 106 lb 21.3 / 48.1 kg | 75 / 145 lb 34 / 65.8 kg | 112 / 197 lb 50.8 / 89.4 kg | 154 / 248 lb 69.9 / 112.5 kg |
| 270 lb 122.5 kg | 48 / 109 lb 21.8 / 49.4 kg | 77 / 149 lb 34.9 / 67.6 kg | 115 / 202 lb 52.2 / 91.6 kg | 158 / 254 lb 71.7 / 115.2 kg |
| 280 lb 127 kg | 49 / 111 lb 22.2 / 50.3 kg | 79 / 153 lb 35.8 / 69.4 kg | 118 / 207 lb 53.5 / 93.9 kg | 162 / 260 lb 73.5 / 117.9 kg |
| 290 lb 131.5 kg | 50 / 114 lb 22.7 / 51.7 kg | 81 / 156 lb 36.7 / 70.8 kg | 121 / 212 lb 54.9 / 96.2 kg | 166 / 266 lb 75.3 / 120.7 kg |
| 300 lb 136.1 kg | 52 / 117 lb 23.6 / 53.1 kg | 83 / 160 lb 37.6 / 72.6 kg | 123 / 217 lb 55.8 / 98.4 kg | 169 / 273 lb 76.7 / 123.8 kg |
Women’s Straight Arm Pulldown vs Machine Seated Row Standards
How to read the table: The first number is Straight Arm Pulldown; the second is Machine Seated 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 / 43 lb 7.3 / 19.5 kg | 27 / 62 lb 12.2 / 28.1 kg | 41 / 82 lb 18.6 / 37.2 kg | 57 / 105 lb 25.9 / 47.6 kg |
| 110 lb 49.9 kg | 17 / 46 lb 7.7 / 20.9 kg | 28 / 66 lb 12.7 / 29.9 kg | 44 / 88 lb 20 / 39.9 kg | 61 / 111 lb 27.7 / 50.3 kg |
| 120 lb 54.4 kg | 18 / 49 lb 8.2 / 22.2 kg | 30 / 70 lb 13.6 / 31.8 kg | 47 / 93 lb 21.3 / 42.2 kg | 65 / 118 lb 29.5 / 53.5 kg |
| 130 lb 59 kg | 19 / 52 lb 8.6 / 23.6 kg | 32 / 74 lb 14.5 / 33.6 kg | 49 / 98 lb 22.2 / 44.5 kg | 68 / 125 lb 30.8 / 56.7 kg |
| 140 lb 63.5 kg | 20 / 54 lb 9.1 / 24.5 kg | 33 / 77 lb 15 / 34.9 kg | 52 / 103 lb 23.6 / 46.7 kg | 72 / 131 lb 32.7 / 59.4 kg |
| 150 lb 68 kg | 21 / 57 lb 9.5 / 25.9 kg | 35 / 81 lb 15.9 / 36.7 kg | 54 / 108 lb 24.5 / 49 kg | 75 / 137 lb 34 / 62.1 kg |
| 160 lb 72.6 kg | 22 / 60 lb 10 / 27.2 kg | 37 / 85 lb 16.8 / 38.6 kg | 56 / 113 lb 25.4 / 51.3 kg | 78 / 143 lb 35.4 / 64.9 kg |
| 170 lb 77.1 kg | 23 / 62 lb 10.4 / 28.1 kg | 38 / 88 lb 17.2 / 39.9 kg | 59 / 117 lb 26.8 / 53.1 kg | 82 / 149 lb 37.2 / 67.6 kg |
| 180 lb 81.6 kg | 24 / 64 lb 10.9 / 29 kg | 40 / 91 lb 18.1 / 41.3 kg | 61 / 122 lb 27.7 / 55.3 kg | 85 / 155 lb 38.6 / 70.3 kg |
| 190 lb 86.2 kg | 25 / 67 lb 11.3 / 30.4 kg | 41 / 95 lb 18.6 / 43.1 kg | 63 / 126 lb 28.6 / 57.2 kg | 88 / 160 lb 39.9 / 72.6 kg |
| 200 lb 90.7 kg | 25 / 69 lb 11.3 / 31.3 kg | 42 / 98 lb 19.1 / 44.5 kg | 65 / 131 lb 29.5 / 59.4 kg | 91 / 166 lb 41.3 / 75.3 kg |
| 210 lb 95.3 kg | 26 / 71 lb 11.8 / 32.2 kg | 44 / 101 lb 20 / 45.8 kg | 68 / 135 lb 30.8 / 61.2 kg | 94 / 171 lb 42.6 / 77.6 kg |
| 220 lb 99.8 kg | 27 / 74 lb 12.2 / 33.6 kg | 45 / 105 lb 20.4 / 47.6 kg | 70 / 139 lb 31.8 / 63 kg | 97 / 177 lb 44 / 80.3 kg |
| 230 lb 104.3 kg | 28 / 76 lb 12.7 / 34.5 kg | 47 / 108 lb 21.3 / 49 kg | 72 / 144 lb 32.7 / 65.3 kg | 100 / 182 lb 45.4 / 82.6 kg |
| 240 lb 108.9 kg | 29 / 78 lb 13.2 / 35.4 kg | 48 / 111 lb 21.8 / 50.3 kg | 74 / 148 lb 33.6 / 67.1 kg | 103 / 187 lb 46.7 / 84.8 kg |
How Your Straight Arm Pulldown vs Machine Seated 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 machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated Row 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 seated row | Adjust machine seated row 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 Seated 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 machine seated 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.
25.4 → 47.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the straight arm pulldown standard. A plus sign means the machine seated 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 | +35 lb +15.9 kg | +42 lb +19.1 kg | +51 lb +23.1 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +53 lb +24 kg | +59 lb +26.8 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +46 lb +20.8 kg | +57 lb +25.8 kg | +62 lb +28.1 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +49 lb +22.2 kg | +59 lb +26.7 kg | +65 lb +29.5 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +51 lb +23.1 kg | +62 lb +28.2 kg | +68 lb +30.9 kg |
| 170 lb 77.1 kg | +45 lb +20.4 kg | +53 lb +24 kg | +65 lb +29.5 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +46 lb +20.8 kg | +55 lb +24.9 kg | +66 lb +30 kg | +73 lb +33.1 kg |
| 190 lb 86.2 kg | +48 lb +21.8 kg | +57 lb +25.8 kg | +69 lb +31.3 kg | +76 lb +34.5 kg |
| 200 lb 90.7 kg | +50 lb +22.7 kg | +59 lb +26.7 kg | +72 lb +32.7 kg | +79 lb +35.8 kg |
| 210 lb 95.3 kg | +51 lb +23.1 kg | +61 lb +27.7 kg | +74 lb +33.6 kg | +81 lb +36.7 kg |
| 220 lb 99.8 kg | +53 lb +24 kg | +63 lb +28.6 kg | +76 lb +34.4 kg | +84 lb +38.1 kg |
| 230 lb 104.3 kg | +55 lb +25 kg | +65 lb +29.5 kg | +79 lb +35.9 kg | +86 lb +39 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +67 lb +30.4 kg | +81 lb +36.7 kg | +89 lb +40.4 kg |
| 250 lb 113.4 kg | +57 lb +25.8 kg | +69 lb +31.3 kg | +83 lb +37.7 kg | +91 lb +41.3 kg |
| 260 lb 117.9 kg | +59 lb +26.8 kg | +70 lb +31.8 kg | +85 lb +38.6 kg | +94 lb +42.6 kg |
| 270 lb 122.5 kg | +61 lb +27.6 kg | +72 lb +32.7 kg | +87 lb +39.4 kg | +96 lb +43.5 kg |
| 280 lb 127 kg | +62 lb +28.1 kg | +74 lb +33.6 kg | +89 lb +40.4 kg | +98 lb +44.4 kg |
| 290 lb 131.5 kg | +64 lb +29 kg | +75 lb +34.1 kg | +91 lb +41.3 kg | +100 lb +45.4 kg |
| 300 lb 136.1 kg | +65 lb +29.5 kg | +77 lb +35 kg | +94 lb +42.6 kg | +104 lb +47.1 kg |
How Women’s Straight Arm Pulldown and Machine Seated 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.
21.7 → 38.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the straight arm pulldown standard. A plus sign means the machine seated 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 | +27 lb +12.2 kg | +35 lb +15.9 kg | +41 lb +18.6 kg | +48 lb +21.7 kg |
| 110 lb 49.9 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +44 lb +19.9 kg | +50 lb +22.6 kg |
| 120 lb 54.4 kg | +31 lb +14 kg | +40 lb +18.2 kg | +46 lb +20.9 kg | +53 lb +24 kg |
| 130 lb 59 kg | +33 lb +15 kg | +42 lb +19.1 kg | +49 lb +22.3 kg | +57 lb +25.9 kg |
| 140 lb 63.5 kg | +34 lb +15.4 kg | +44 lb +19.9 kg | +51 lb +23.1 kg | +59 lb +26.7 kg |
| 150 lb 68 kg | +36 lb +16.4 kg | +46 lb +20.8 kg | +54 lb +24.5 kg | +62 lb +28.1 kg |
| 160 lb 72.6 kg | +38 lb +17.2 kg | +48 lb +21.8 kg | +57 lb +25.9 kg | +65 lb +29.5 kg |
| 170 lb 77.1 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +58 lb +26.3 kg | +67 lb +30.4 kg |
| 180 lb 81.6 kg | +40 lb +18.1 kg | +51 lb +23.2 kg | +61 lb +27.6 kg | +70 lb +31.7 kg |
| 190 lb 86.2 kg | +42 lb +19.1 kg | +54 lb +24.5 kg | +63 lb +28.6 kg | +72 lb +32.7 kg |
| 200 lb 90.7 kg | +44 lb +20 kg | +56 lb +25.4 kg | +66 lb +29.9 kg | +75 lb +34 kg |
| 210 lb 95.3 kg | +45 lb +20.4 kg | +57 lb +25.8 kg | +67 lb +30.4 kg | +77 lb +35 kg |
| 220 lb 99.8 kg | +47 lb +21.4 kg | +60 lb +27.2 kg | +69 lb +31.2 kg | +80 lb +36.3 kg |
| 230 lb 104.3 kg | +48 lb +21.8 kg | +61 lb +27.7 kg | +72 lb +32.6 kg | +82 lb +37.2 kg |
| 240 lb 108.9 kg | +49 lb +22.2 kg | +63 lb +28.5 kg | +74 lb +33.5 kg | +84 lb +38.1 kg |
Straight Arm Pulldown and Machine Seated Row Exercises Used by This Calculator
This calculator uses a strict bilateral straight arm pulldown and a strict machine seated row. Use strict canonical Straight Arm Pulldown and Machine Seated 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 a strict, repeatable Machine Seated Row
These standards reflect effective total machine load, not one-side plate load or one-arm load Performed seated on a selectorized or plate-loaded row machine using both handles Consistent machine, seat setting, handle, grip, and body position assumed across all tests Torso remains stable throughout the pull and return Handles reach a consistent finish near the lower ribs, waist, or upper abdomen Elbows clearly drive back without shrugging or curling the handles Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Straight Arm Pulldown result and one recent Machine Seated 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.
- Machine Seated Row — View the individual Machine Seated 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.