Triceps Pushdown vs Lat Pulldown Strength Standards
Compare your triceps 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 stack weight for Triceps Pushdown and Selected lat-pulldown stack weight for Lat Pulldown. Use a strict, repeatable triceps pushdown test using the canonical setup, range, and finish rules 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.
Triceps Pushdown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the triceps 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 triceps 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 Triceps 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 Triceps Pushdown vs Lat Pulldown Standards
How to read the table: The first number is Triceps 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 | 42 / 84 lb 19.1 / 38.1 kg | 70 / 126 lb 31.8 / 57.2 kg | 105 / 168 lb 47.6 / 76.2 kg | 147 / 210 lb 66.7 / 95.3 kg |
| 130 lb 59 kg | 44 / 89 lb 20 / 40.4 kg | 74 / 133 lb 33.6 / 60.3 kg | 111 / 177 lb 50.3 / 80.3 kg | 155 / 221 lb 70.3 / 100.2 kg |
| 140 lb 63.5 kg | 47 / 93 lb 21.3 / 42.2 kg | 78 / 140 lb 35.4 / 63.5 kg | 117 / 186 lb 53.1 / 84.4 kg | 163 / 233 lb 73.9 / 105.7 kg |
| 150 lb 68 kg | 49 / 97 lb 22.2 / 44 kg | 81 / 146 lb 36.7 / 66.2 kg | 122 / 195 lb 55.3 / 88.5 kg | 171 / 243 lb 77.6 / 110.2 kg |
| 160 lb 72.6 kg | 51 / 102 lb 23.1 / 46.3 kg | 85 / 152 lb 38.6 / 68.9 kg | 128 / 203 lb 58.1 / 92.1 kg | 178 / 254 lb 80.7 / 115.2 kg |
| 170 lb 77.1 kg | 53 / 106 lb 24 / 48.1 kg | 88 / 159 lb 39.9 / 72.1 kg | 133 / 212 lb 60.3 / 96.2 kg | 186 / 265 lb 84.4 / 120.2 kg |
| 180 lb 81.6 kg | 55 / 110 lb 24.9 / 49.9 kg | 92 / 165 lb 41.7 / 74.8 kg | 138 / 220 lb 62.6 / 99.8 kg | 193 / 275 lb 87.5 / 124.7 kg |
| 190 lb 86.2 kg | 57 / 114 lb 25.9 / 51.7 kg | 95 / 171 lb 43.1 / 77.6 kg | 143 / 228 lb 64.9 / 103.4 kg | 200 / 285 lb 90.7 / 129.3 kg |
| 200 lb 90.7 kg | 59 / 118 lb 26.8 / 53.5 kg | 98 / 177 lb 44.5 / 80.3 kg | 148 / 236 lb 67.1 / 107 kg | 207 / 295 lb 93.9 / 133.8 kg |
| 210 lb 95.3 kg | 61 / 122 lb 27.7 / 55.3 kg | 102 / 183 lb 46.3 / 83 kg | 153 / 244 lb 69.4 / 110.7 kg | 214 / 305 lb 97.1 / 138.3 kg |
| 220 lb 99.8 kg | 63 / 126 lb 28.6 / 57.2 kg | 105 / 189 lb 47.6 / 85.7 kg | 158 / 251 lb 71.7 / 113.9 kg | 221 / 314 lb 100.2 / 142.4 kg |
| 230 lb 104.3 kg | 65 / 129 lb 29.5 / 58.5 kg | 108 / 194 lb 49 / 88 kg | 162 / 259 lb 73.5 / 117.5 kg | 227 / 324 lb 103 / 147 kg |
| 240 lb 108.9 kg | 67 / 133 lb 30.4 / 60.3 kg | 111 / 200 lb 50.3 / 90.7 kg | 167 / 266 lb 75.7 / 120.7 kg | 234 / 333 lb 106.1 / 151 kg |
| 250 lb 113.4 kg | 68 / 137 lb 30.8 / 62.1 kg | 114 / 205 lb 51.7 / 93 kg | 172 / 274 lb 78 / 124.3 kg | 240 / 342 lb 108.9 / 155.1 kg |
| 260 lb 117.9 kg | 70 / 141 lb 31.8 / 64 kg | 117 / 211 lb 53.1 / 95.7 kg | 176 / 281 lb 79.8 / 127.5 kg | 247 / 351 lb 112 / 159.2 kg |
| 270 lb 122.5 kg | 72 / 144 lb 32.7 / 65.3 kg | 120 / 216 lb 54.4 / 98 kg | 181 / 288 lb 82.1 / 130.6 kg | 253 / 360 lb 114.8 / 163.3 kg |
| 280 lb 127 kg | 74 / 148 lb 33.6 / 67.1 kg | 123 / 221 lb 55.8 / 100.2 kg | 185 / 295 lb 83.9 / 133.8 kg | 259 / 369 lb 117.5 / 167.4 kg |
| 290 lb 131.5 kg | 76 / 151 lb 34.5 / 68.5 kg | 126 / 227 lb 57.2 / 103 kg | 190 / 302 lb 86.2 / 137 kg | 265 / 378 lb 120.2 / 171.5 kg |
| 300 lb 136.1 kg | 77 / 155 lb 34.9 / 70.3 kg | 129 / 232 lb 58.5 / 105.2 kg | 194 / 309 lb 88 / 140.2 kg | 271 / 386 lb 122.9 / 175.1 kg |
Women’s Triceps Pushdown vs Lat Pulldown Standards
How to read the table: The first number is Triceps 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 | 23 / 52 lb 10.4 / 23.6 kg | 40 / 80 lb 18.1 / 36.3 kg | 63 / 109 lb 28.6 / 49.4 kg | 92 / 137 lb 41.7 / 62.1 kg |
| 110 lb 49.9 kg | 24 / 55 lb 10.9 / 24.9 kg | 43 / 85 lb 19.5 / 38.6 kg | 67 / 116 lb 30.4 / 52.6 kg | 98 / 146 lb 44.5 / 66.2 kg |
| 120 lb 54.4 kg | 26 / 59 lb 11.8 / 26.8 kg | 46 / 90 lb 20.9 / 40.8 kg | 72 / 123 lb 32.7 / 55.8 kg | 103 / 155 lb 46.7 / 70.3 kg |
| 130 lb 59 kg | 27 / 62 lb 12.2 / 28.1 kg | 48 / 95 lb 21.8 / 43.1 kg | 75 / 130 lb 34 / 59 kg | 109 / 164 lb 49.4 / 74.4 kg |
| 140 lb 63.5 kg | 29 / 65 lb 13.2 / 29.5 kg | 51 / 100 lb 23.1 / 45.4 kg | 79 / 137 lb 35.8 / 62.1 kg | 115 / 172 lb 52.2 / 78 kg |
| 150 lb 68 kg | 30 / 68 lb 13.6 / 30.8 kg | 53 / 105 lb 24 / 47.6 kg | 83 / 143 lb 37.6 / 64.9 kg | 120 / 180 lb 54.4 / 81.6 kg |
| 160 lb 72.6 kg | 31 / 71 lb 14.1 / 32.2 kg | 55 / 110 lb 24.9 / 49.9 kg | 87 / 149 lb 39.5 / 67.6 kg | 125 / 188 lb 56.7 / 85.3 kg |
| 170 lb 77.1 kg | 33 / 74 lb 15 / 33.6 kg | 58 / 114 lb 26.3 / 51.7 kg | 90 / 155 lb 40.8 / 70.3 kg | 130 / 196 lb 59 / 88.9 kg |
| 180 lb 81.6 kg | 34 / 77 lb 15.4 / 34.9 kg | 60 / 119 lb 27.2 / 54 kg | 94 / 161 lb 42.6 / 73 kg | 136 / 203 lb 61.7 / 92.1 kg |
| 190 lb 86.2 kg | 35 / 80 lb 15.9 / 36.3 kg | 62 / 123 lb 28.1 / 55.8 kg | 97 / 167 lb 44 / 75.7 kg | 140 / 211 lb 63.5 / 95.7 kg |
| 200 lb 90.7 kg | 36 / 82 lb 16.3 / 37.2 kg | 64 / 127 lb 29 / 57.6 kg | 101 / 173 lb 45.8 / 78.5 kg | 145 / 218 lb 65.8 / 98.9 kg |
| 210 lb 95.3 kg | 38 / 85 lb 17.2 / 38.6 kg | 66 / 131 lb 29.9 / 59.4 kg | 104 / 179 lb 47.2 / 81.2 kg | 150 / 225 lb 68 / 102.1 kg |
| 220 lb 99.8 kg | 39 / 88 lb 17.7 / 39.9 kg | 68 / 136 lb 30.8 / 61.7 kg | 107 / 185 lb 48.5 / 83.9 kg | 155 / 232 lb 70.3 / 105.2 kg |
| 230 lb 104.3 kg | 40 / 90 lb 18.1 / 40.8 kg | 70 / 140 lb 31.8 / 63.5 kg | 110 / 190 lb 49.9 / 86.2 kg | 160 / 239 lb 72.6 / 108.4 kg |
| 240 lb 108.9 kg | 41 / 93 lb 18.6 / 42.2 kg | 73 / 144 lb 33.1 / 65.3 kg | 114 / 196 lb 51.7 / 88.9 kg | 164 / 246 lb 74.4 / 111.6 kg |
How Your Triceps 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 triceps pushdown strength level
The standards use the sex-specific targets from the individual Triceps 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 heavier 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 triceps pushdown | Adjust triceps pushdown targets to exact bodyweight with the 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 Triceps 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 triceps 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.
28.6 → 52.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the triceps pushdown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the triceps pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19 kg | +56 lb +25.4 kg | +63 lb +28.6 kg | +63 lb +28.6 kg |
| 130 lb 59 kg | +45 lb +20.4 kg | +59 lb +26.7 kg | +66 lb +30 kg | +66 lb +29.9 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +62 lb +28.1 kg | +69 lb +31.3 kg | +70 lb +31.8 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +65 lb +29.5 kg | +73 lb +33.2 kg | +72 lb +32.6 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +67 lb +30.3 kg | +75 lb +34 kg | +76 lb +34.5 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +71 lb +32.2 kg | +79 lb +35.9 kg | +79 lb +35.8 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +73 lb +33.1 kg | +82 lb +37.2 kg | +82 lb +37.2 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +76 lb +34.5 kg | +85 lb +38.5 kg | +85 lb +38.6 kg |
| 200 lb 90.7 kg | +59 lb +26.7 kg | +79 lb +35.8 kg | +88 lb +39.9 kg | +88 lb +39.9 kg |
| 210 lb 95.3 kg | +61 lb +27.6 kg | +81 lb +36.7 kg | +91 lb +41.3 kg | +91 lb +41.2 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +84 lb +38.1 kg | +93 lb +42.2 kg | +93 lb +42.2 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +86 lb +39 kg | +97 lb +44 kg | +97 lb +44 kg |
| 240 lb 108.9 kg | +66 lb +29.9 kg | +89 lb +40.4 kg | +99 lb +45 kg | +99 lb +44.9 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +91 lb +41.3 kg | +102 lb +46.3 kg | +102 lb +46.2 kg |
| 260 lb 117.9 kg | +71 lb +32.2 kg | +94 lb +42.6 kg | +105 lb +47.7 kg | +104 lb +47.2 kg |
| 270 lb 122.5 kg | +72 lb +32.6 kg | +96 lb +43.6 kg | +107 lb +48.5 kg | +107 lb +48.5 kg |
| 280 lb 127 kg | +74 lb +33.5 kg | +98 lb +44.4 kg | +110 lb +49.9 kg | +110 lb +49.9 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +101 lb +45.8 kg | +112 lb +50.8 kg | +113 lb +51.3 kg |
| 300 lb 136.1 kg | +78 lb +35.4 kg | +103 lb +46.7 kg | +115 lb +52.2 kg | +115 lb +52.2 kg |
How Women’s Triceps 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.
20.4 → 37.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the triceps pushdown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the triceps pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.2 kg | +40 lb +18.2 kg | +46 lb +20.8 kg | +45 lb +20.4 kg |
| 110 lb 49.9 kg | +31 lb +14 kg | +42 lb +19.1 kg | +49 lb +22.2 kg | +48 lb +21.7 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | +44 lb +19.9 kg | +51 lb +23.1 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +55 lb +25 kg | +55 lb +25 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +49 lb +22.3 kg | +58 lb +26.3 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +60 lb +27.3 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +55 lb +25 kg | +62 lb +28.1 kg | +63 lb +28.6 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +66 lb +29.9 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +59 lb +26.8 kg | +67 lb +30.4 kg | +67 lb +30.4 kg |
| 190 lb 86.2 kg | +45 lb +20.4 kg | +61 lb +27.7 kg | +70 lb +31.7 kg | +71 lb +32.2 kg |
| 200 lb 90.7 kg | +46 lb +20.9 kg | +63 lb +28.6 kg | +72 lb +32.7 kg | +73 lb +33.1 kg |
| 210 lb 95.3 kg | +47 lb +21.4 kg | +65 lb +29.5 kg | +75 lb +34 kg | +75 lb +34.1 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +68 lb +30.9 kg | +78 lb +35.4 kg | +77 lb +34.9 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +70 lb +31.7 kg | +80 lb +36.3 kg | +79 lb +35.8 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +71 lb +32.2 kg | +82 lb +37.2 kg | +82 lb +37.2 kg |
Triceps Pushdown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict triceps pushdown and a strict seated lat pulldown. Use strict canonical Triceps Pushdown and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Triceps Pushdown
Follow the individual Triceps Pushdown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Triceps Pushdown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or stack weight for Triceps Pushdown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Triceps Pushdown (Cable) — View the individual Triceps Pushdown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Australian Pull Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.