Wide Grip Lat Pulldown vs Assisted Pull Up Machine Strength Standards
Compare your wide grip lat pulldown and assisted pull-up machine 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 wide grip lat pulldown test using the canonical setup, range, and finish rules and strict assisted pull-ups at one unchanged machine setting, scored by bodyweight minus assistance. 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.
Wide Grip Lat Pulldown vs Assisted Pull Up Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the wide grip lat pulldown and assisted pull-up machine to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your wide grip lat pulldown and assisted pull-up machine.
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 Wide Grip Lat Pulldown / Assisted Pull-Up Machine, 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 Wide Grip Lat Pulldown vs Assisted Pull-Up Machine Standards
How to read the table: The first number is Wide Grip Lat Pulldown; the second is Assisted Pull-Up Machine. 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 | 64 / 34 lb 29 / 15.2 kg | 95 / 50 lb 43.1 / 22.8 kg | 129 / 72 lb 58.5 / 32.6 kg | 165 / 98 lb 74.8 / 44.6 kg |
| 130 lb 59 kg | 68 / 36 lb 30.8 / 16.5 kg | 100 / 55 lb 45.4 / 24.8 kg | 136 / 78 lb 61.7 / 35.4 kg | 174 / 107 lb 78.9 / 48.4 kg |
| 140 lb 63.5 kg | 71 / 39 lb 32.2 / 17.8 kg | 105 / 59 lb 47.6 / 26.7 kg | 143 / 84 lb 64.9 / 38.1 kg | 183 / 115 lb 83 / 52.1 kg |
| 150 lb 68 kg | 74 / 42 lb 33.6 / 19 kg | 110 / 63 lb 49.9 / 28.6 kg | 149 / 90 lb 67.6 / 40.8 kg | 191 / 123 lb 86.6 / 55.8 kg |
| 160 lb 72.6 kg | 78 / 45 lb 35.4 / 20.3 kg | 115 / 67 lb 52.2 / 30.5 kg | 156 / 96 lb 70.8 / 43.6 kg | 200 / 131 lb 90.7 / 59.5 kg |
| 170 lb 77.1 kg | 81 / 48 lb 36.7 / 21.6 kg | 120 / 71 lb 54.4 / 32.4 kg | 162 / 102 lb 73.5 / 46.3 kg | 208 / 139 lb 94.3 / 63.2 kg |
| 180 lb 81.6 kg | 84 / 50 lb 38.1 / 22.8 kg | 124 / 76 lb 56.2 / 34.3 kg | 169 / 108 lb 76.7 / 49 kg | 216 / 148 lb 98 / 66.9 kg |
| 190 lb 86.2 kg | 87 / 53 lb 39.5 / 24.1 kg | 129 / 80 lb 58.5 / 36.2 kg | 175 / 114 lb 79.4 / 51.7 kg | 224 / 156 lb 101.6 / 70.7 kg |
| 200 lb 90.7 kg | 90 / 56 lb 40.8 / 25.4 kg | 133 / 84 lb 60.3 / 38.1 kg | 181 / 120 lb 82.1 / 54.4 kg | 232 / 164 lb 105.2 / 74.4 kg |
| 210 lb 95.3 kg | 93 / 59 lb 42.2 / 26.7 kg | 138 / 88 lb 62.6 / 40 kg | 187 / 126 lb 84.8 / 57.2 kg | 239 / 172 lb 108.4 / 78.1 kg |
| 220 lb 99.8 kg | 96 / 62 lb 43.5 / 27.9 kg | 142 / 92 lb 64.4 / 41.9 kg | 193 / 132 lb 87.5 / 59.9 kg | 247 / 180 lb 112 / 81.8 kg |
| 230 lb 104.3 kg | 99 / 64 lb 44.9 / 29.2 kg | 147 / 97 lb 66.7 / 43.8 kg | 199 / 138 lb 90.3 / 62.6 kg | 254 / 189 lb 115.2 / 85.5 kg |
| 240 lb 108.9 kg | 102 / 67 lb 46.3 / 30.5 kg | 151 / 101 lb 68.5 / 45.7 kg | 204 / 144 lb 92.5 / 65.3 kg | 262 / 197 lb 118.8 / 89.3 kg |
| 250 lb 113.4 kg | 104 / 70 lb 47.2 / 31.8 kg | 155 / 105 lb 70.3 / 47.6 kg | 210 / 150 lb 95.3 / 68 kg | 269 / 205 lb 122 / 93 kg |
| 260 lb 117.9 kg | 107 / 73 lb 48.5 / 33 kg | 159 / 109 lb 72.1 / 49.5 kg | 216 / 156 lb 98 / 70.7 kg | 276 / 213 lb 125.2 / 96.7 kg |
| 270 lb 122.5 kg | 110 / 76 lb 49.9 / 34.3 kg | 163 / 113 lb 73.9 / 51.5 kg | 221 / 162 lb 100.2 / 73.5 kg | 283 / 221 lb 128.4 / 100.4 kg |
| 280 lb 127 kg | 113 / 78 lb 51.3 / 35.6 kg | 167 / 118 lb 75.7 / 53.3 kg | 227 / 168 lb 103 / 76.2 kg | 290 / 230 lb 131.5 / 104.1 kg |
| 290 lb 131.5 kg | 115 / 81 lb 52.2 / 36.8 kg | 171 / 122 lb 77.6 / 55.2 kg | 232 / 174 lb 105.2 / 78.9 kg | 297 / 238 lb 134.7 / 107.8 kg |
| 300 lb 136.1 kg | 118 / 84 lb 53.5 / 38.1 kg | 175 / 126 lb 79.4 / 57.2 kg | 237 / 180 lb 107.5 / 81.7 kg | 304 / 246 lb 137.9 / 111.6 kg |
Women’s Wide Grip Lat Pulldown vs Assisted Pull-Up Machine Standards
How to read the table: The first number is Wide Grip Lat Pulldown; the second is Assisted Pull-Up Machine. 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 | 34 / 18 lb 15.4 / 8.2 kg | 53 / 30 lb 24 / 13.6 kg | 76 / 44 lb 34.5 / 20 kg | 98 / 62 lb 44.5 / 28.1 kg |
| 110 lb 49.9 kg | 37 / 20 lb 16.8 / 9 kg | 56 / 33 lb 25.4 / 15 kg | 81 / 48 lb 36.7 / 22 kg | 105 / 68 lb 47.6 / 30.9 kg |
| 120 lb 54.4 kg | 39 / 22 lb 17.7 / 9.8 kg | 59 / 36 lb 26.8 / 16.3 kg | 85 / 53 lb 38.6 / 23.9 kg | 111 / 74 lb 50.3 / 33.7 kg |
| 130 lb 59 kg | 41 / 23 lb 18.6 / 10.6 kg | 63 / 39 lb 28.6 / 17.7 kg | 90 / 57 lb 40.8 / 26 kg | 117 / 81 lb 53.1 / 36.6 kg |
| 140 lb 63.5 kg | 43 / 25 lb 19.5 / 11.4 kg | 66 / 42 lb 29.9 / 19.1 kg | 95 / 62 lb 43.1 / 27.9 kg | 123 / 87 lb 55.8 / 39.4 kg |
| 150 lb 68 kg | 45 / 27 lb 20.4 / 12.2 kg | 69 / 45 lb 31.3 / 20.4 kg | 99 / 66 lb 44.9 / 29.9 kg | 129 / 93 lb 58.5 / 42.2 kg |
| 160 lb 72.6 kg | 47 / 29 lb 21.3 / 13.1 kg | 72 / 48 lb 32.7 / 21.8 kg | 103 / 70 lb 46.7 / 31.9 kg | 135 / 99 lb 61.2 / 45 kg |
| 170 lb 77.1 kg | 49 / 31 lb 22.2 / 13.9 kg | 75 / 51 lb 34 / 23.1 kg | 108 / 75 lb 49 / 33.9 kg | 140 / 105 lb 63.5 / 47.8 kg |
| 180 lb 81.6 kg | 51 / 32 lb 23.1 / 14.7 kg | 78 / 54 lb 35.4 / 24.5 kg | 112 / 79 lb 50.8 / 35.9 kg | 146 / 112 lb 66.2 / 50.6 kg |
| 190 lb 86.2 kg | 53 / 34 lb 24 / 15.5 kg | 81 / 57 lb 36.7 / 25.9 kg | 116 / 84 lb 52.6 / 37.9 kg | 151 / 118 lb 68.5 / 53.4 kg |
| 200 lb 90.7 kg | 55 / 36 lb 24.9 / 16.3 kg | 84 / 60 lb 38.1 / 27.2 kg | 120 / 88 lb 54.4 / 39.9 kg | 156 / 124 lb 70.8 / 56.2 kg |
| 210 lb 95.3 kg | 56 / 38 lb 25.4 / 17.2 kg | 86 / 63 lb 39 / 28.6 kg | 124 / 92 lb 56.2 / 41.9 kg | 161 / 130 lb 73 / 59.1 kg |
| 220 lb 99.8 kg | 58 / 40 lb 26.3 / 18 kg | 89 / 66 lb 40.4 / 29.9 kg | 128 / 97 lb 58.1 / 43.9 kg | 167 / 136 lb 75.7 / 61.9 kg |
| 230 lb 104.3 kg | 60 / 41 lb 27.2 / 18.8 kg | 92 / 69 lb 41.7 / 31.3 kg | 132 / 101 lb 59.9 / 45.9 kg | 172 / 143 lb 78 / 64.7 kg |
| 240 lb 108.9 kg | 62 / 43 lb 28.1 / 19.6 kg | 94 / 72 lb 42.6 / 32.7 kg | 135 / 106 lb 61.2 / 47.9 kg | 176 / 149 lb 79.8 / 67.5 kg |
How Your Wide Grip Lat Pulldown vs Assisted Pull Up Machine 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 wide grip lat pulldown strength level
The standards use the sex-specific targets from the individual Wide Grip 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 assisted pull-up machine strength level
The individual Assisted Pull Up Machine tool supplies sex-specific standards for effective bodyweight challenge divided by bodyweight. The assistance-stack number is subtracted from bodyweight before the entered set is estimated and rated; greater assistance therefore means a smaller challenge.
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 wide grip lat pulldown | Adjust wide grip lat pulldown targets to exact bodyweight with the two-thirds rule. |
| Rate the assisted pull-up | Use bodyweight minus assistance as the challenge and preserve the specialized direct ratios. |
| 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 Wide Grip Lat Pulldown and Assisted Pull Up Machine 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 assisted pull-up machine standard is higher; below zero means the wide grip 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
30.2 → 26.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the assisted pull-up machine standard minus the wide grip lat pulldown standard. A plus sign means the assisted pull-up machine standard is higher. A minus sign means the wide grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −30 lb −13.8 kg | −45 lb −20.3 kg | −57 lb −25.9 kg | −67 lb −30.2 kg |
| 130 lb 59 kg | −32 lb −14.3 kg | −45 lb −20.6 kg | −58 lb −26.3 kg | −67 lb −30.5 kg |
| 140 lb 63.5 kg | −32 lb −14.4 kg | −46 lb −20.9 kg | −59 lb −26.8 kg | −68 lb −30.9 kg |
| 150 lb 68 kg | −32 lb −14.6 kg | −47 lb −21.3 kg | −59 lb −26.8 kg | −68 lb −30.8 kg |
| 160 lb 72.6 kg | −33 lb −15.1 kg | −48 lb −21.7 kg | −60 lb −27.2 kg | −69 lb −31.2 kg |
| 170 lb 77.1 kg | −33 lb −15.1 kg | −49 lb −22 kg | −60 lb −27.2 kg | −69 lb −31.1 kg |
| 180 lb 81.6 kg | −34 lb −15.3 kg | −48 lb −21.9 kg | −61 lb −27.7 kg | −68 lb −31.1 kg |
| 190 lb 86.2 kg | −34 lb −15.4 kg | −49 lb −22.3 kg | −61 lb −27.7 kg | −68 lb −30.9 kg |
| 200 lb 90.7 kg | −34 lb −15.4 kg | −49 lb −22.2 kg | −61 lb −27.7 kg | −68 lb −30.8 kg |
| 210 lb 95.3 kg | −34 lb −15.5 kg | −50 lb −22.6 kg | −61 lb −27.6 kg | −67 lb −30.3 kg |
| 220 lb 99.8 kg | −34 lb −15.6 kg | −50 lb −22.5 kg | −61 lb −27.6 kg | −67 lb −30.2 kg |
| 230 lb 104.3 kg | −35 lb −15.7 kg | −50 lb −22.9 kg | −61 lb −27.7 kg | −65 lb −29.7 kg |
| 240 lb 108.9 kg | −35 lb −15.8 kg | −50 lb −22.8 kg | −60 lb −27.2 kg | −65 lb −29.5 kg |
| 250 lb 113.4 kg | −34 lb −15.4 kg | −50 lb −22.7 kg | −60 lb −27.3 kg | −64 lb −29 kg |
| 260 lb 117.9 kg | −34 lb −15.5 kg | −50 lb −22.6 kg | −60 lb −27.3 kg | −63 lb −28.5 kg |
| 270 lb 122.5 kg | −34 lb −15.6 kg | −50 lb −22.4 kg | −59 lb −26.7 kg | −62 lb −28 kg |
| 280 lb 127 kg | −35 lb −15.7 kg | −49 lb −22.4 kg | −59 lb −26.8 kg | −60 lb −27.4 kg |
| 290 lb 131.5 kg | −34 lb −15.4 kg | −49 lb −22.4 kg | −58 lb −26.3 kg | −59 lb −26.9 kg |
| 300 lb 136.1 kg | −34 lb −15.4 kg | −49 lb −22.2 kg | −57 lb −25.8 kg | −58 lb −26.3 kg |
How Women’s Wide Grip Lat Pulldown and Assisted Pull Up Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
16.4 → 12.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the assisted pull-up machine standard minus the wide grip lat pulldown standard. A plus sign means the assisted pull-up machine standard is higher. A minus sign means the wide grip lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −36 lb −16.4 kg |
| 110 lb 49.9 kg | −17 lb −7.8 kg | −23 lb −10.4 kg | −33 lb −14.7 kg | −37 lb −16.7 kg |
| 120 lb 54.4 kg | −17 lb −7.9 kg | −23 lb −10.5 kg | −32 lb −14.7 kg | −37 lb −16.6 kg |
| 130 lb 59 kg | −18 lb −8 kg | −24 lb −10.9 kg | −33 lb −14.8 kg | −36 lb −16.5 kg |
| 140 lb 63.5 kg | −18 lb −8.1 kg | −24 lb −10.8 kg | −33 lb −15.2 kg | −36 lb −16.4 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −33 lb −15 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −33 lb −14.8 kg | −36 lb −16.2 kg |
| 170 lb 77.1 kg | −18 lb −8.3 kg | −24 lb −10.9 kg | −33 lb −15.1 kg | −35 lb −15.7 kg |
| 180 lb 81.6 kg | −19 lb −8.4 kg | −24 lb −10.9 kg | −33 lb −14.9 kg | −34 lb −15.6 kg |
| 190 lb 86.2 kg | −19 lb −8.5 kg | −24 lb −10.8 kg | −32 lb −14.7 kg | −33 lb −15.1 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −32 lb −14.6 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −32 lb −14.3 kg | −31 lb −13.9 kg |
| 220 lb 99.8 kg | −18 lb −8.3 kg | −23 lb −10.5 kg | −31 lb −14.2 kg | −31 lb −13.8 kg |
| 230 lb 104.3 kg | −19 lb −8.4 kg | −23 lb −10.4 kg | −31 lb −14 kg | −29 lb −13.3 kg |
| 240 lb 108.9 kg | −19 lb −8.5 kg | −22 lb −9.9 kg | −29 lb −13.3 kg | −27 lb −12.3 kg |
Wide Grip Lat Pulldown and Assisted Pull Up Machine Exercises Used by This Calculator
This calculator uses a strict wide grip lat pulldown and a strict machine-assisted pull-up. Use strict canonical Wide Grip Lat Pulldown and Assisted Pull Up Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Wide Grip Lat Pulldown
Follow the individual Wide Grip Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter effective bodyweight, not the assistance-stack number
Subtract the machine assistance setting from bodyweight and enter that effective challenge. Keep assistance fixed and complete strict full-range reps without bouncing, cutting the bottom, or missing the top. Do not treat a larger assistance number as greater resistance.
Enter one recent Wide Grip Lat Pulldown result and one recent Assisted Pull Up Machine result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Assisted Pull Up Machine — View the individual Assisted Pull-Up Machine 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.
- 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.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.