Wide Grip Lat Pulldown vs Lat Pulldown Strength Standards
Compare your wide grip lat pulldown 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 Wide Grip Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown. Use a strict, repeatable wide grip lat pulldown 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.
Wide Grip Lat Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the wide grip lat pulldown 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 wide grip lat pulldown 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 Wide Grip Lat Pulldown / 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 Wide Grip Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Wide Grip Lat Pulldown; 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 | 64 / 84 lb 29 / 38.1 kg | 95 / 126 lb 43.1 / 57.2 kg | 129 / 168 lb 58.5 / 76.2 kg | 165 / 210 lb 74.8 / 95.3 kg |
| 130 lb 59 kg | 68 / 89 lb 30.8 / 40.4 kg | 100 / 133 lb 45.4 / 60.3 kg | 136 / 177 lb 61.7 / 80.3 kg | 174 / 221 lb 78.9 / 100.2 kg |
| 140 lb 63.5 kg | 71 / 93 lb 32.2 / 42.2 kg | 105 / 140 lb 47.6 / 63.5 kg | 143 / 186 lb 64.9 / 84.4 kg | 183 / 233 lb 83 / 105.7 kg |
| 150 lb 68 kg | 74 / 97 lb 33.6 / 44 kg | 110 / 146 lb 49.9 / 66.2 kg | 149 / 195 lb 67.6 / 88.5 kg | 191 / 243 lb 86.6 / 110.2 kg |
| 160 lb 72.6 kg | 78 / 102 lb 35.4 / 46.3 kg | 115 / 152 lb 52.2 / 68.9 kg | 156 / 203 lb 70.8 / 92.1 kg | 200 / 254 lb 90.7 / 115.2 kg |
| 170 lb 77.1 kg | 81 / 106 lb 36.7 / 48.1 kg | 120 / 159 lb 54.4 / 72.1 kg | 162 / 212 lb 73.5 / 96.2 kg | 208 / 265 lb 94.3 / 120.2 kg |
| 180 lb 81.6 kg | 84 / 110 lb 38.1 / 49.9 kg | 124 / 165 lb 56.2 / 74.8 kg | 169 / 220 lb 76.7 / 99.8 kg | 216 / 275 lb 98 / 124.7 kg |
| 190 lb 86.2 kg | 87 / 114 lb 39.5 / 51.7 kg | 129 / 171 lb 58.5 / 77.6 kg | 175 / 228 lb 79.4 / 103.4 kg | 224 / 285 lb 101.6 / 129.3 kg |
| 200 lb 90.7 kg | 90 / 118 lb 40.8 / 53.5 kg | 133 / 177 lb 60.3 / 80.3 kg | 181 / 236 lb 82.1 / 107 kg | 232 / 295 lb 105.2 / 133.8 kg |
| 210 lb 95.3 kg | 93 / 122 lb 42.2 / 55.3 kg | 138 / 183 lb 62.6 / 83 kg | 187 / 244 lb 84.8 / 110.7 kg | 239 / 305 lb 108.4 / 138.3 kg |
| 220 lb 99.8 kg | 96 / 126 lb 43.5 / 57.2 kg | 142 / 189 lb 64.4 / 85.7 kg | 193 / 251 lb 87.5 / 113.9 kg | 247 / 314 lb 112 / 142.4 kg |
| 230 lb 104.3 kg | 99 / 129 lb 44.9 / 58.5 kg | 147 / 194 lb 66.7 / 88 kg | 199 / 259 lb 90.3 / 117.5 kg | 254 / 324 lb 115.2 / 147 kg |
| 240 lb 108.9 kg | 102 / 133 lb 46.3 / 60.3 kg | 151 / 200 lb 68.5 / 90.7 kg | 204 / 266 lb 92.5 / 120.7 kg | 262 / 333 lb 118.8 / 151 kg |
| 250 lb 113.4 kg | 104 / 137 lb 47.2 / 62.1 kg | 155 / 205 lb 70.3 / 93 kg | 210 / 274 lb 95.3 / 124.3 kg | 269 / 342 lb 122 / 155.1 kg |
| 260 lb 117.9 kg | 107 / 141 lb 48.5 / 64 kg | 159 / 211 lb 72.1 / 95.7 kg | 216 / 281 lb 98 / 127.5 kg | 276 / 351 lb 125.2 / 159.2 kg |
| 270 lb 122.5 kg | 110 / 144 lb 49.9 / 65.3 kg | 163 / 216 lb 73.9 / 98 kg | 221 / 288 lb 100.2 / 130.6 kg | 283 / 360 lb 128.4 / 163.3 kg |
| 280 lb 127 kg | 113 / 148 lb 51.3 / 67.1 kg | 167 / 221 lb 75.7 / 100.2 kg | 227 / 295 lb 103 / 133.8 kg | 290 / 369 lb 131.5 / 167.4 kg |
| 290 lb 131.5 kg | 115 / 151 lb 52.2 / 68.5 kg | 171 / 227 lb 77.6 / 103 kg | 232 / 302 lb 105.2 / 137 kg | 297 / 378 lb 134.7 / 171.5 kg |
| 300 lb 136.1 kg | 118 / 155 lb 53.5 / 70.3 kg | 175 / 232 lb 79.4 / 105.2 kg | 237 / 309 lb 107.5 / 140.2 kg | 304 / 386 lb 137.9 / 175.1 kg |
Women’s Wide Grip Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is Wide Grip Lat Pulldown; 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 | 34 / 52 lb 15.4 / 23.6 kg | 53 / 80 lb 24 / 36.3 kg | 76 / 109 lb 34.5 / 49.4 kg | 98 / 137 lb 44.5 / 62.1 kg |
| 110 lb 49.9 kg | 37 / 55 lb 16.8 / 24.9 kg | 56 / 85 lb 25.4 / 38.6 kg | 81 / 116 lb 36.7 / 52.6 kg | 105 / 146 lb 47.6 / 66.2 kg |
| 120 lb 54.4 kg | 39 / 59 lb 17.7 / 26.8 kg | 59 / 90 lb 26.8 / 40.8 kg | 85 / 123 lb 38.6 / 55.8 kg | 111 / 155 lb 50.3 / 70.3 kg |
| 130 lb 59 kg | 41 / 62 lb 18.6 / 28.1 kg | 63 / 95 lb 28.6 / 43.1 kg | 90 / 130 lb 40.8 / 59 kg | 117 / 164 lb 53.1 / 74.4 kg |
| 140 lb 63.5 kg | 43 / 65 lb 19.5 / 29.5 kg | 66 / 100 lb 29.9 / 45.4 kg | 95 / 137 lb 43.1 / 62.1 kg | 123 / 172 lb 55.8 / 78 kg |
| 150 lb 68 kg | 45 / 68 lb 20.4 / 30.8 kg | 69 / 105 lb 31.3 / 47.6 kg | 99 / 143 lb 44.9 / 64.9 kg | 129 / 180 lb 58.5 / 81.6 kg |
| 160 lb 72.6 kg | 47 / 71 lb 21.3 / 32.2 kg | 72 / 110 lb 32.7 / 49.9 kg | 103 / 149 lb 46.7 / 67.6 kg | 135 / 188 lb 61.2 / 85.3 kg |
| 170 lb 77.1 kg | 49 / 74 lb 22.2 / 33.6 kg | 75 / 114 lb 34 / 51.7 kg | 108 / 155 lb 49 / 70.3 kg | 140 / 196 lb 63.5 / 88.9 kg |
| 180 lb 81.6 kg | 51 / 77 lb 23.1 / 34.9 kg | 78 / 119 lb 35.4 / 54 kg | 112 / 161 lb 50.8 / 73 kg | 146 / 203 lb 66.2 / 92.1 kg |
| 190 lb 86.2 kg | 53 / 80 lb 24 / 36.3 kg | 81 / 123 lb 36.7 / 55.8 kg | 116 / 167 lb 52.6 / 75.7 kg | 151 / 211 lb 68.5 / 95.7 kg |
| 200 lb 90.7 kg | 55 / 82 lb 24.9 / 37.2 kg | 84 / 127 lb 38.1 / 57.6 kg | 120 / 173 lb 54.4 / 78.5 kg | 156 / 218 lb 70.8 / 98.9 kg |
| 210 lb 95.3 kg | 56 / 85 lb 25.4 / 38.6 kg | 86 / 131 lb 39 / 59.4 kg | 124 / 179 lb 56.2 / 81.2 kg | 161 / 225 lb 73 / 102.1 kg |
| 220 lb 99.8 kg | 58 / 88 lb 26.3 / 39.9 kg | 89 / 136 lb 40.4 / 61.7 kg | 128 / 185 lb 58.1 / 83.9 kg | 167 / 232 lb 75.7 / 105.2 kg |
| 230 lb 104.3 kg | 60 / 90 lb 27.2 / 40.8 kg | 92 / 140 lb 41.7 / 63.5 kg | 132 / 190 lb 59.9 / 86.2 kg | 172 / 239 lb 78 / 108.4 kg |
| 240 lb 108.9 kg | 62 / 93 lb 28.1 / 42.2 kg | 94 / 144 lb 42.6 / 65.3 kg | 135 / 196 lb 61.2 / 88.9 kg | 176 / 246 lb 79.8 / 111.6 kg |
How Your Wide Grip Lat Pulldown 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 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 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 wide grip lat pulldown | Adjust wide grip lat pulldown 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 Wide Grip Lat Pulldown 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 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.
20.5 → 37.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the wide grip lat pulldown standard. A plus sign means the lat pulldown 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 | +20 lb +9.1 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +45 lb +20.5 kg |
| 130 lb 59 kg | +21 lb +9.6 kg | +33 lb +14.9 kg | +41 lb +18.6 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +22 lb +10 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +50 lb +22.7 kg |
| 150 lb 68 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +52 lb +23.6 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +37 lb +16.7 kg | +47 lb +21.3 kg | +54 lb +24.5 kg |
| 170 lb 77.1 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +57 lb +25.9 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +59 lb +26.7 kg |
| 190 lb 86.2 kg | +27 lb +12.2 kg | +42 lb +19.1 kg | +53 lb +24 kg | +61 lb +27.7 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +44 lb +20 kg | +55 lb +24.9 kg | +63 lb +28.6 kg |
| 210 lb 95.3 kg | +29 lb +13.1 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +66 lb +29.9 kg |
| 220 lb 99.8 kg | +30 lb +13.7 kg | +47 lb +21.3 kg | +58 lb +26.4 kg | +67 lb +30.4 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +70 lb +31.8 kg |
| 240 lb 108.9 kg | +31 lb +14 kg | +49 lb +22.2 kg | +62 lb +28.2 kg | +71 lb +32.2 kg |
| 250 lb 113.4 kg | +33 lb +14.9 kg | +50 lb +22.7 kg | +64 lb +29 kg | +73 lb +33.1 kg |
| 260 lb 117.9 kg | +34 lb +15.5 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +75 lb +34 kg |
| 270 lb 122.5 kg | +34 lb +15.4 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +77 lb +34.9 kg |
| 280 lb 127 kg | +35 lb +15.8 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +79 lb +35.9 kg |
| 290 lb 131.5 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +81 lb +36.8 kg |
| 300 lb 136.1 kg | +37 lb +16.8 kg | +57 lb +25.8 kg | +72 lb +32.7 kg | +82 lb +37.2 kg |
How Women’s Wide Grip Lat Pulldown 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.
17.6 → 31.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the wide grip lat pulldown standard. A plus sign means the lat pulldown 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 | +18 lb +8.2 kg | +27 lb +12.3 kg | +33 lb +14.9 kg | +39 lb +17.6 kg |
| 110 lb 49.9 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +35 lb +15.9 kg | +41 lb +18.6 kg |
| 120 lb 54.4 kg | +20 lb +9.1 kg | +31 lb +14 kg | +38 lb +17.2 kg | +44 lb +20 kg |
| 130 lb 59 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +40 lb +18.2 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +22 lb +10 kg | +34 lb +15.5 kg | +42 lb +19 kg | +49 lb +22.2 kg |
| 150 lb 68 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +44 lb +20 kg | +51 lb +23.1 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +38 lb +17.2 kg | +46 lb +20.9 kg | +53 lb +24.1 kg |
| 170 lb 77.1 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +47 lb +21.3 kg | +56 lb +25.4 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +49 lb +22.2 kg | +57 lb +25.9 kg |
| 190 lb 86.2 kg | +27 lb +12.3 kg | +42 lb +19.1 kg | +51 lb +23.1 kg | +60 lb +27.2 kg |
| 200 lb 90.7 kg | +27 lb +12.3 kg | +43 lb +19.5 kg | +53 lb +24.1 kg | +62 lb +28.1 kg |
| 210 lb 95.3 kg | +29 lb +13.2 kg | +45 lb +20.4 kg | +55 lb +25 kg | +64 lb +29.1 kg |
| 220 lb 99.8 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +57 lb +25.8 kg | +65 lb +29.5 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +48 lb +21.8 kg | +58 lb +26.3 kg | +67 lb +30.4 kg |
| 240 lb 108.9 kg | +31 lb +14.1 kg | +50 lb +22.7 kg | +61 lb +27.7 kg | +70 lb +31.8 kg |
Wide Grip Lat Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict wide grip lat pulldown and a strict seated lat pulldown. Use strict canonical Wide Grip Lat Pulldown and Lat Pulldown 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.
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 Wide Grip Lat Pulldown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Displayed machine or stack weight for Wide Grip Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown 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.
- Plate Loaded Lat Pulldown — 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.