Tricep Rope Pushdown vs Lat Pulldown Strength Standards
Compare your tricep rope pushdown 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: Displayed machine or cable resistance for Tricep Rope Pushdown and Selected lat-pulldown stack weight for Lat Pulldown. Use High cable station with rope attachment 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.
Tricep Rope Pushdown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the tricep rope pushdown 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 tricep rope pushdown 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 Tricep Rope Pushdown / 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 Tricep Rope Pushdown vs Lat Pulldown Standards
How to read the table: The first number is Tricep Rope Pushdown; 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 | 39 / 84 lb 17.7 / 38.1 kg | 66 / 126 lb 29.9 / 57.2 kg | 101 / 168 lb 45.8 / 76.2 kg | 140 / 210 lb 63.5 / 95.3 kg |
| 130 lb 59 kg | 41 / 89 lb 18.6 / 40.4 kg | 69 / 133 lb 31.3 / 60.3 kg | 106 / 177 lb 48.1 / 80.3 kg | 148 / 221 lb 67.1 / 100.2 kg |
| 140 lb 63.5 kg | 43 / 93 lb 19.5 / 42.2 kg | 73 / 140 lb 33.1 / 63.5 kg | 112 / 186 lb 50.8 / 84.4 kg | 155 / 233 lb 70.3 / 105.7 kg |
| 150 lb 68 kg | 45 / 97 lb 20.4 / 44 kg | 76 / 146 lb 34.5 / 66.2 kg | 117 / 195 lb 53.1 / 88.5 kg | 162 / 243 lb 73.5 / 110.2 kg |
| 160 lb 72.6 kg | 47 / 102 lb 21.3 / 46.3 kg | 79 / 152 lb 35.8 / 68.9 kg | 122 / 203 lb 55.3 / 92.1 kg | 169 / 254 lb 76.7 / 115.2 kg |
| 170 lb 77.1 kg | 49 / 106 lb 22.2 / 48.1 kg | 83 / 159 lb 37.6 / 72.1 kg | 127 / 212 lb 57.6 / 96.2 kg | 176 / 265 lb 79.8 / 120.2 kg |
| 180 lb 81.6 kg | 51 / 110 lb 23.1 / 49.9 kg | 86 / 165 lb 39 / 74.8 kg | 132 / 220 lb 59.9 / 99.8 kg | 183 / 275 lb 83 / 124.7 kg |
| 190 lb 86.2 kg | 53 / 114 lb 24 / 51.7 kg | 89 / 171 lb 40.4 / 77.6 kg | 137 / 228 lb 62.1 / 103.4 kg | 190 / 285 lb 86.2 / 129.3 kg |
| 200 lb 90.7 kg | 55 / 118 lb 24.9 / 53.5 kg | 92 / 177 lb 41.7 / 80.3 kg | 142 / 236 lb 64.4 / 107 kg | 197 / 295 lb 89.4 / 133.8 kg |
| 210 lb 95.3 kg | 57 / 122 lb 25.9 / 55.3 kg | 95 / 183 lb 43.1 / 83 kg | 146 / 244 lb 66.2 / 110.7 kg | 203 / 305 lb 92.1 / 138.3 kg |
| 220 lb 99.8 kg | 58 / 126 lb 26.3 / 57.2 kg | 98 / 189 lb 44.5 / 85.7 kg | 151 / 251 lb 68.5 / 113.9 kg | 210 / 314 lb 95.3 / 142.4 kg |
| 230 lb 104.3 kg | 60 / 129 lb 27.2 / 58.5 kg | 101 / 194 lb 45.8 / 88 kg | 156 / 259 lb 70.8 / 117.5 kg | 216 / 324 lb 98 / 147 kg |
| 240 lb 108.9 kg | 62 / 133 lb 28.1 / 60.3 kg | 104 / 200 lb 47.2 / 90.7 kg | 160 / 266 lb 72.6 / 120.7 kg | 222 / 333 lb 100.7 / 151 kg |
| 250 lb 113.4 kg | 64 / 137 lb 29 / 62.1 kg | 107 / 205 lb 48.5 / 93 kg | 165 / 274 lb 74.8 / 124.3 kg | 228 / 342 lb 103.4 / 155.1 kg |
| 260 lb 117.9 kg | 65 / 141 lb 29.5 / 64 kg | 110 / 211 lb 49.9 / 95.7 kg | 169 / 281 lb 76.7 / 127.5 kg | 234 / 351 lb 106.1 / 159.2 kg |
| 270 lb 122.5 kg | 67 / 144 lb 30.4 / 65.3 kg | 112 / 216 lb 50.8 / 98 kg | 173 / 288 lb 78.5 / 130.6 kg | 240 / 360 lb 108.9 / 163.3 kg |
| 280 lb 127 kg | 69 / 148 lb 31.3 / 67.1 kg | 115 / 221 lb 52.2 / 100.2 kg | 177 / 295 lb 80.3 / 133.8 kg | 246 / 369 lb 111.6 / 167.4 kg |
| 290 lb 131.5 kg | 70 / 151 lb 31.8 / 68.5 kg | 118 / 227 lb 53.5 / 103 kg | 182 / 302 lb 82.6 / 137 kg | 252 / 378 lb 114.3 / 171.5 kg |
| 300 lb 136.1 kg | 72 / 155 lb 32.7 / 70.3 kg | 121 / 232 lb 54.9 / 105.2 kg | 186 / 309 lb 84.4 / 140.2 kg | 258 / 386 lb 117 / 175.1 kg |
Women’s Tricep Rope Pushdown vs Lat Pulldown Standards
How to read the table: The first number is Tricep Rope Pushdown; 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 | 21 / 52 lb 9.5 / 23.6 kg | 38 / 80 lb 17.2 / 36.3 kg | 60 / 109 lb 27.2 / 49.4 kg | 87 / 137 lb 39.5 / 62.1 kg |
| 110 lb 49.9 kg | 22 / 55 lb 10 / 24.9 kg | 41 / 85 lb 18.6 / 38.6 kg | 63 / 116 lb 28.6 / 52.6 kg | 93 / 146 lb 42.2 / 66.2 kg |
| 120 lb 54.4 kg | 23 / 59 lb 10.4 / 26.8 kg | 43 / 90 lb 19.5 / 40.8 kg | 67 / 123 lb 30.4 / 55.8 kg | 98 / 155 lb 44.5 / 70.3 kg |
| 130 lb 59 kg | 25 / 62 lb 11.3 / 28.1 kg | 45 / 95 lb 20.4 / 43.1 kg | 71 / 130 lb 32.2 / 59 kg | 104 / 164 lb 47.2 / 74.4 kg |
| 140 lb 63.5 kg | 26 / 65 lb 11.8 / 29.5 kg | 48 / 100 lb 21.8 / 45.4 kg | 74 / 137 lb 33.6 / 62.1 kg | 109 / 172 lb 49.4 / 78 kg |
| 150 lb 68 kg | 27 / 68 lb 12.2 / 30.8 kg | 50 / 105 lb 22.7 / 47.6 kg | 78 / 143 lb 35.4 / 64.9 kg | 114 / 180 lb 51.7 / 81.6 kg |
| 160 lb 72.6 kg | 28 / 71 lb 12.7 / 32.2 kg | 52 / 110 lb 23.6 / 49.9 kg | 81 / 149 lb 36.7 / 67.6 kg | 119 / 188 lb 54 / 85.3 kg |
| 170 lb 77.1 kg | 29 / 74 lb 13.2 / 33.6 kg | 54 / 114 lb 24.5 / 51.7 kg | 85 / 155 lb 38.6 / 70.3 kg | 124 / 196 lb 56.2 / 88.9 kg |
| 180 lb 81.6 kg | 30 / 77 lb 13.6 / 34.9 kg | 56 / 119 lb 25.4 / 54 kg | 88 / 161 lb 39.9 / 73 kg | 129 / 203 lb 58.5 / 92.1 kg |
| 190 lb 86.2 kg | 32 / 80 lb 14.5 / 36.3 kg | 59 / 123 lb 26.8 / 55.8 kg | 91 / 167 lb 41.3 / 75.7 kg | 133 / 211 lb 60.3 / 95.7 kg |
| 200 lb 90.7 kg | 33 / 82 lb 15 / 37.2 kg | 61 / 127 lb 27.7 / 57.6 kg | 94 / 173 lb 42.6 / 78.5 kg | 138 / 218 lb 62.6 / 98.9 kg |
| 210 lb 95.3 kg | 34 / 85 lb 15.4 / 38.6 kg | 63 / 131 lb 28.6 / 59.4 kg | 98 / 179 lb 44.5 / 81.2 kg | 143 / 225 lb 64.9 / 102.1 kg |
| 220 lb 99.8 kg | 35 / 88 lb 15.9 / 39.9 kg | 65 / 136 lb 29.5 / 61.7 kg | 101 / 185 lb 45.8 / 83.9 kg | 147 / 232 lb 66.7 / 105.2 kg |
| 230 lb 104.3 kg | 36 / 90 lb 16.3 / 40.8 kg | 66 / 140 lb 29.9 / 63.5 kg | 104 / 190 lb 47.2 / 86.2 kg | 152 / 239 lb 68.9 / 108.4 kg |
| 240 lb 108.9 kg | 37 / 93 lb 16.8 / 42.2 kg | 68 / 144 lb 30.8 / 65.3 kg | 107 / 196 lb 48.5 / 88.9 kg | 156 / 246 lb 70.8 / 111.6 kg |
How Your Tricep Rope Pushdown 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 tricep rope pushdown strength level
The standards use the sex-specific thresholds from the individual Tricep Rope Pushdown 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 tricep rope pushdown | 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 Tricep Rope Pushdown 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 tricep rope pushdown 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.
31.8 → 58.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the tricep rope pushdown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the tricep rope pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.4 kg | +60 lb +27.3 kg | +67 lb +30.4 kg | +70 lb +31.8 kg |
| 130 lb 59 kg | +48 lb +21.8 kg | +64 lb +29 kg | +71 lb +32.2 kg | +73 lb +33.1 kg |
| 140 lb 63.5 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +74 lb +33.6 kg | +78 lb +35.4 kg |
| 150 lb 68 kg | +52 lb +23.6 kg | +70 lb +31.7 kg | +78 lb +35.4 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +55 lb +25 kg | +73 lb +33.1 kg | +81 lb +36.8 kg | +85 lb +38.5 kg |
| 170 lb 77.1 kg | +57 lb +25.9 kg | +76 lb +34.5 kg | +85 lb +38.6 kg | +89 lb +40.4 kg |
| 180 lb 81.6 kg | +59 lb +26.8 kg | +79 lb +35.8 kg | +88 lb +39.9 kg | +92 lb +41.7 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +82 lb +37.2 kg | +91 lb +41.3 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +63 lb +28.6 kg | +85 lb +38.6 kg | +94 lb +42.6 kg | +98 lb +44.4 kg |
| 210 lb 95.3 kg | +65 lb +29.4 kg | +88 lb +39.9 kg | +98 lb +44.5 kg | +102 lb +46.2 kg |
| 220 lb 99.8 kg | +68 lb +30.9 kg | +91 lb +41.2 kg | +100 lb +45.4 kg | +104 lb +47.1 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +93 lb +42.2 kg | +103 lb +46.7 kg | +108 lb +49 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +96 lb +43.5 kg | +106 lb +48.1 kg | +111 lb +50.3 kg |
| 250 lb 113.4 kg | +73 lb +33.1 kg | +98 lb +44.5 kg | +109 lb +49.5 kg | +114 lb +51.7 kg |
| 260 lb 117.9 kg | +76 lb +34.5 kg | +101 lb +45.8 kg | +112 lb +50.8 kg | +117 lb +53.1 kg |
| 270 lb 122.5 kg | +77 lb +34.9 kg | +104 lb +47.2 kg | +115 lb +52.1 kg | +120 lb +54.4 kg |
| 280 lb 127 kg | +79 lb +35.8 kg | +106 lb +48 kg | +118 lb +53.5 kg | +123 lb +55.8 kg |
| 290 lb 131.5 kg | +81 lb +36.7 kg | +109 lb +49.5 kg | +120 lb +54.4 kg | +126 lb +57.2 kg |
| 300 lb 136.1 kg | +83 lb +37.6 kg | +111 lb +50.3 kg | +123 lb +55.8 kg | +128 lb +58.1 kg |
How Women’s Tricep Rope Pushdown 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.
22.6 → 40.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the tricep rope pushdown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the tricep rope pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +31 lb +14.1 kg | +42 lb +19.1 kg | +49 lb +22.2 kg | +50 lb +22.6 kg |
| 110 lb 49.9 kg | +33 lb +14.9 kg | +44 lb +20 kg | +53 lb +24 kg | +53 lb +24 kg |
| 120 lb 54.4 kg | +36 lb +16.4 kg | +47 lb +21.3 kg | +56 lb +25.4 kg | +57 lb +25.8 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +59 lb +26.8 kg | +60 lb +27.2 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +63 lb +28.5 kg | +63 lb +28.6 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +65 lb +29.5 kg | +66 lb +29.9 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +68 lb +30.9 kg | +69 lb +31.3 kg |
| 170 lb 77.1 kg | +45 lb +20.4 kg | +60 lb +27.2 kg | +70 lb +31.7 kg | +72 lb +32.7 kg |
| 180 lb 81.6 kg | +47 lb +21.3 kg | +63 lb +28.6 kg | +73 lb +33.1 kg | +74 lb +33.6 kg |
| 190 lb 86.2 kg | +48 lb +21.8 kg | +64 lb +29 kg | +76 lb +34.4 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +79 lb +35.9 kg | +80 lb +36.3 kg |
| 210 lb 95.3 kg | +51 lb +23.2 kg | +68 lb +30.8 kg | +81 lb +36.7 kg | +82 lb +37.2 kg |
| 220 lb 99.8 kg | +53 lb +24 kg | +71 lb +32.2 kg | +84 lb +38.1 kg | +85 lb +38.5 kg |
| 230 lb 104.3 kg | +54 lb +24.5 kg | +74 lb +33.6 kg | +86 lb +39 kg | +87 lb +39.5 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +76 lb +34.5 kg | +89 lb +40.4 kg | +90 lb +40.8 kg |
Tricep Rope Pushdown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict tricep rope pushdown test and a strict seated lat pulldown. Use strict canonical Tricep Rope Pushdown and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Tricep Rope Pushdown setup and load convention
High cable station with rope attachment Both hands hold the rope Elbows stay close to torso Controlled flexed-elbow start Full elbow extension at lockout Controlled cable return No stack bounce or plate slam No torso lean, hip drive, or knee dip No shoulder extension to finish reps No attachment swapping Raw lifting only
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 Tricep Rope Pushdown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or cable resistance for Tricep Rope Pushdown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Tricep Rope Pushdown — View the individual Tricep Rope Pushdown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lying Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.