V Bar Lat Pulldown vs Trap Bar Row Strength Standards
Compare your v bar lat pulldown and trap bar 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 strict, repeatable v bar lat pulldown test using the canonical setup, range, and finish rules and Use the total trap bar load rowed from the bent-over position.. 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.
V Bar Lat Pulldown vs Trap Bar Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the v bar lat pulldown and trap bar 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 v bar lat pulldown and trap bar 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 V Bar Lat Pulldown / Trap Bar 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 V Bar Lat Pulldown vs Trap Bar Row Standards
How to read the table: The first number is V Bar Lat Pulldown; the second is Trap Bar 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 | 70 / 67 lb 31.8 / 30.4 kg | 104 / 98 lb 47.2 / 44.5 kg | 140 / 132 lb 63.5 / 59.9 kg | 179 / 165 lb 81.2 / 74.8 kg |
| 130 lb 59 kg | 74 / 71 lb 33.6 / 32.2 kg | 109 / 103 lb 49.4 / 46.7 kg | 148 / 139 lb 67.1 / 63 kg | 189 / 174 lb 85.7 / 78.9 kg |
| 140 lb 63.5 kg | 78 / 74 lb 35.4 / 33.6 kg | 115 / 109 lb 52.2 / 49.4 kg | 155 / 146 lb 70.3 / 66.2 kg | 198 / 183 lb 89.8 / 83 kg |
| 150 lb 68 kg | 81 / 78 lb 36.7 / 35.4 kg | 120 / 114 lb 54.4 / 51.7 kg | 162 / 153 lb 73.5 / 69.4 kg | 208 / 191 lb 94.3 / 86.6 kg |
| 160 lb 72.6 kg | 85 / 81 lb 38.6 / 36.7 kg | 126 / 119 lb 57.2 / 54 kg | 169 / 160 lb 76.7 / 72.6 kg | 217 / 200 lb 98.4 / 90.7 kg |
| 170 lb 77.1 kg | 88 / 84 lb 39.9 / 38.1 kg | 131 / 123 lb 59.4 / 55.8 kg | 176 / 166 lb 79.8 / 75.3 kg | 226 / 208 lb 102.5 / 94.3 kg |
| 180 lb 81.6 kg | 92 / 88 lb 41.7 / 39.9 kg | 136 / 128 lb 61.7 / 58.1 kg | 183 / 173 lb 83 / 78.5 kg | 234 / 216 lb 106.1 / 98 kg |
| 190 lb 86.2 kg | 95 / 91 lb 43.1 / 41.3 kg | 141 / 133 lb 64 / 60.3 kg | 190 / 179 lb 86.2 / 81.2 kg | 243 / 224 lb 110.2 / 101.6 kg |
| 200 lb 90.7 kg | 98 / 94 lb 44.5 / 42.6 kg | 146 / 138 lb 66.2 / 62.6 kg | 197 / 185 lb 89.4 / 83.9 kg | 251 / 232 lb 113.9 / 105.2 kg |
| 210 lb 95.3 kg | 102 / 97 lb 46.3 / 44 kg | 151 / 142 lb 68.5 / 64.4 kg | 203 / 191 lb 92.1 / 86.6 kg | 260 / 239 lb 117.9 / 108.4 kg |
| 220 lb 99.8 kg | 105 / 100 lb 47.6 / 45.4 kg | 155 / 147 lb 70.3 / 66.7 kg | 210 / 197 lb 95.3 / 89.4 kg | 268 / 247 lb 121.6 / 112 kg |
| 230 lb 104.3 kg | 108 / 103 lb 49 / 46.7 kg | 160 / 151 lb 72.6 / 68.5 kg | 216 / 203 lb 98 / 92.1 kg | 276 / 254 lb 125.2 / 115.2 kg |
| 240 lb 108.9 kg | 111 / 106 lb 50.3 / 48.1 kg | 165 / 155 lb 74.8 / 70.3 kg | 222 / 209 lb 100.7 / 94.8 kg | 284 / 262 lb 128.8 / 118.8 kg |
| 250 lb 113.4 kg | 114 / 109 lb 51.7 / 49.4 kg | 169 / 160 lb 76.7 / 72.6 kg | 228 / 215 lb 103.4 / 97.5 kg | 292 / 269 lb 132.4 / 122 kg |
| 260 lb 117.9 kg | 117 / 112 lb 53.1 / 50.8 kg | 174 / 164 lb 78.9 / 74.4 kg | 234 / 221 lb 106.1 / 100.2 kg | 300 / 276 lb 136.1 / 125.2 kg |
| 270 lb 122.5 kg | 120 / 115 lb 54.4 / 52.2 kg | 178 / 168 lb 80.7 / 76.2 kg | 240 / 226 lb 108.9 / 102.5 kg | 307 / 283 lb 139.3 / 128.4 kg |
| 280 lb 127 kg | 123 / 118 lb 55.8 / 53.5 kg | 183 / 172 lb 83 / 78 kg | 246 / 232 lb 111.6 / 105.2 kg | 315 / 290 lb 142.9 / 131.5 kg |
| 290 lb 131.5 kg | 126 / 121 lb 57.2 / 54.9 kg | 187 / 176 lb 84.8 / 79.8 kg | 252 / 237 lb 114.3 / 107.5 kg | 322 / 297 lb 146.1 / 134.7 kg |
| 300 lb 136.1 kg | 129 / 123 lb 58.5 / 55.8 kg | 191 / 180 lb 86.6 / 81.6 kg | 258 / 243 lb 117 / 110.2 kg | 329 / 304 lb 149.2 / 137.9 kg |
Women’s V Bar Lat Pulldown vs Trap Bar Row Standards
How to read the table: The first number is V Bar Lat Pulldown; the second is Trap Bar 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 | 39 / 37 lb 17.7 / 16.8 kg | 60 / 55 lb 27.2 / 24.9 kg | 85 / 76 lb 38.6 / 34.5 kg | 110 / 98 lb 49.9 / 44.5 kg |
| 110 lb 49.9 kg | 41 / 39 lb 18.6 / 17.7 kg | 63 / 59 lb 28.6 / 26.8 kg | 90 / 81 lb 40.8 / 36.7 kg | 117 / 105 lb 53.1 / 47.6 kg |
| 120 lb 54.4 kg | 44 / 41 lb 20 / 18.6 kg | 67 / 62 lb 30.4 / 28.1 kg | 96 / 85 lb 43.5 / 38.6 kg | 124 / 111 lb 56.2 / 50.3 kg |
| 130 lb 59 kg | 46 / 44 lb 20.9 / 20 kg | 71 / 65 lb 32.2 / 29.5 kg | 101 / 90 lb 45.8 / 40.8 kg | 131 / 117 lb 59.4 / 53.1 kg |
| 140 lb 63.5 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 69 lb 33.6 / 31.3 kg | 106 / 95 lb 48.1 / 43.1 kg | 138 / 123 lb 62.6 / 55.8 kg |
| 150 lb 68 kg | 51 / 48 lb 23.1 / 21.8 kg | 78 / 72 lb 35.4 / 32.7 kg | 111 / 99 lb 50.3 / 44.9 kg | 144 / 129 lb 65.3 / 58.5 kg |
| 160 lb 72.6 kg | 53 / 50 lb 24 / 22.7 kg | 81 / 75 lb 36.7 / 34 kg | 116 / 103 lb 52.6 / 46.7 kg | 150 / 135 lb 68 / 61.2 kg |
| 170 lb 77.1 kg | 55 / 52 lb 24.9 / 23.6 kg | 85 / 78 lb 38.6 / 35.4 kg | 121 / 108 lb 54.9 / 49 kg | 157 / 140 lb 71.2 / 63.5 kg |
| 180 lb 81.6 kg | 58 / 54 lb 26.3 / 24.5 kg | 88 / 81 lb 39.9 / 36.7 kg | 125 / 112 lb 56.7 / 50.8 kg | 163 / 146 lb 73.9 / 66.2 kg |
| 190 lb 86.2 kg | 60 / 56 lb 27.2 / 25.4 kg | 91 / 84 lb 41.3 / 38.1 kg | 130 / 116 lb 59 / 52.6 kg | 169 / 151 lb 76.7 / 68.5 kg |
| 200 lb 90.7 kg | 62 / 58 lb 28.1 / 26.3 kg | 94 / 87 lb 42.6 / 39.5 kg | 134 / 120 lb 60.8 / 54.4 kg | 174 / 156 lb 78.9 / 70.8 kg |
| 210 lb 95.3 kg | 64 / 60 lb 29 / 27.2 kg | 98 / 90 lb 44.5 / 40.8 kg | 139 / 124 lb 63 / 56.2 kg | 180 / 161 lb 81.6 / 73 kg |
| 220 lb 99.8 kg | 66 / 62 lb 29.9 / 28.1 kg | 101 / 93 lb 45.8 / 42.2 kg | 143 / 128 lb 64.9 / 58.1 kg | 186 / 167 lb 84.4 / 75.7 kg |
| 230 lb 104.3 kg | 68 / 64 lb 30.8 / 29 kg | 104 / 96 lb 47.2 / 43.5 kg | 148 / 132 lb 67.1 / 59.9 kg | 191 / 172 lb 86.6 / 78 kg |
| 240 lb 108.9 kg | 70 / 66 lb 31.8 / 29.9 kg | 107 / 98 lb 48.5 / 44.5 kg | 152 / 135 lb 68.9 / 61.2 kg | 197 / 176 lb 89.4 / 79.8 kg |
How Your V Bar Lat Pulldown vs Trap Bar 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 v bar lat pulldown strength level
The standards use the sex-specific targets from the individual V Bar Lat Pulldown 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 trap bar row strength level
The standards use the sex-specific thresholds from the individual Trap Bar 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 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 v bar lat pulldown | Adjust v bar lat pulldown targets to exact bodyweight with the two-thirds rule. |
| Rate the trap bar row | 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 V Bar Lat Pulldown and Trap Bar 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 trap bar row standard is higher; below zero means the v bar lat 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 v bar lat pulldown and trap bar row standards are within 3 lb at 120 lb, 130 lb, and 150 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.4 → 11.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the v bar lat pulldown standard. A plus sign means the trap bar row standard is higher. A minus sign means the v bar lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −14 lb −6.4 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −15 lb −6.8 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −17 lb −7.7 kg |
| 160 lb 72.6 kg | −4 lb −1.9 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −17 lb −7.7 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −18 lb −8.2 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −18 lb −8.1 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | −4 lb −1.9 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −19 lb −8.7 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −21 lb −9.5 kg |
| 220 lb 99.8 kg | −5 lb −2.2 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −21 lb −9.6 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −22 lb −10 kg |
| 240 lb 108.9 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −22 lb −10 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −23 lb −10.4 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −24 lb −10.9 kg |
| 270 lb 122.5 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −24 lb −10.9 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −11 lb −5 kg | −14 lb −6.4 kg | −25 lb −11.4 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −11 lb −5 kg | −15 lb −6.8 kg | −25 lb −11.4 kg |
| 300 lb 136.1 kg | −6 lb −2.7 kg | −11 lb −5 kg | −15 lb −6.8 kg | −25 lb −11.3 kg |
How Women’s V Bar Lat Pulldown and Trap Bar Row Standards Differ
What the women’s data shows:
The v bar lat pulldown and trap bar row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.4 → 9.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the v bar lat pulldown standard. A plus sign means the trap bar row standard is higher. A minus sign means the v bar lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −12 lb −5.5 kg |
| 120 lb 54.4 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −11 lb −4.9 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −11 lb −5 kg | −14 lb −6.3 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −15 lb −6.8 kg |
| 170 lb 77.1 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −14 lb −6.4 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −14 lb −6.4 kg | −18 lb −8.1 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −19 lb −8.7 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −16 lb −7.2 kg | −19 lb −8.6 kg |
| 240 lb 108.9 kg | −4 lb −1.9 kg | −9 lb −4 kg | −17 lb −7.7 kg | −21 lb −9.6 kg |
V Bar Lat Pulldown and Trap Bar Row Exercises Used by This Calculator
This calculator uses a strict v bar lat pulldown and a strict trap bar row test. Use strict canonical V Bar Lat Pulldown and Trap Bar Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable V Bar Lat Pulldown
Follow the individual V Bar Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Trap Bar Row setup and load convention
Use the total trap bar load rowed from the bent-over position. Enter only strict trap bar row reps. Count reps that row the trap bar from a stable bent-over position to a repeatable top range and lower under control without standing up, hitching, shrug-only reps, or bouncing from the floor. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent V Bar Lat Pulldown result and one recent Trap Bar 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
- V Bar Lat Pulldown — View the individual V Bar Lat Pulldown standards and next strength-level target.
- Trap Bar Row — View the individual Trap Bar Row standards and next strength-level target.
- Lat Pulldown (Strict) — 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.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.