Wide Grip Lat Pulldown vs Straight Arm Pulldown Strength Standards
Compare your wide grip lat pulldown and straight arm 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 cable-stack resistance for Straight Arm Pulldown. Use a strict, repeatable wide grip lat pulldown test using the canonical setup, range, and finish rules and a bilateral straight-arm cable pulldown from overhead to the thighs with mostly straight elbows, a stable torso, and controlled return. 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 Straight Arm Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the wide grip lat pulldown and straight arm 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 straight arm 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 / Straight Arm 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 Straight Arm Pulldown Standards
How to read the table: The first number is Wide Grip Lat Pulldown; the second is Straight Arm 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 / 28 lb 29 / 12.7 kg | 95 / 45 lb 43.1 / 20.4 kg | 129 / 67 lb 58.5 / 30.4 kg | 165 / 92 lb 74.8 / 41.7 kg |
| 130 lb 59 kg | 68 / 30 lb 30.8 / 13.6 kg | 100 / 47 lb 45.4 / 21.3 kg | 136 / 71 lb 61.7 / 32.2 kg | 174 / 97 lb 78.9 / 44 kg |
| 140 lb 63.5 kg | 71 / 31 lb 32.2 / 14.1 kg | 105 / 50 lb 47.6 / 22.7 kg | 143 / 74 lb 64.9 / 33.6 kg | 183 / 102 lb 83 / 46.3 kg |
| 150 lb 68 kg | 74 / 32 lb 33.6 / 14.5 kg | 110 / 52 lb 49.9 / 23.6 kg | 149 / 78 lb 67.6 / 35.4 kg | 191 / 107 lb 86.6 / 48.5 kg |
| 160 lb 72.6 kg | 78 / 34 lb 35.4 / 15.4 kg | 115 / 54 lb 52.2 / 24.5 kg | 156 / 81 lb 70.8 / 36.7 kg | 200 / 111 lb 90.7 / 50.3 kg |
| 170 lb 77.1 kg | 81 / 35 lb 36.7 / 15.9 kg | 120 / 57 lb 54.4 / 25.9 kg | 162 / 84 lb 73.5 / 38.1 kg | 208 / 116 lb 94.3 / 52.6 kg |
| 180 lb 81.6 kg | 84 / 37 lb 38.1 / 16.8 kg | 124 / 59 lb 56.2 / 26.8 kg | 169 / 88 lb 76.7 / 39.9 kg | 216 / 121 lb 98 / 54.9 kg |
| 190 lb 86.2 kg | 87 / 38 lb 39.5 / 17.2 kg | 129 / 61 lb 58.5 / 27.7 kg | 175 / 91 lb 79.4 / 41.3 kg | 224 / 125 lb 101.6 / 56.7 kg |
| 200 lb 90.7 kg | 90 / 39 lb 40.8 / 17.7 kg | 133 / 63 lb 60.3 / 28.6 kg | 181 / 94 lb 82.1 / 42.6 kg | 232 / 129 lb 105.2 / 58.5 kg |
| 210 lb 95.3 kg | 93 / 41 lb 42.2 / 18.6 kg | 138 / 65 lb 62.6 / 29.5 kg | 187 / 97 lb 84.8 / 44 kg | 239 / 134 lb 108.4 / 60.8 kg |
| 220 lb 99.8 kg | 96 / 42 lb 43.5 / 19.1 kg | 142 / 67 lb 64.4 / 30.4 kg | 193 / 100 lb 87.5 / 45.4 kg | 247 / 138 lb 112 / 62.6 kg |
| 230 lb 104.3 kg | 99 / 43 lb 44.9 / 19.5 kg | 147 / 69 lb 66.7 / 31.3 kg | 199 / 103 lb 90.3 / 46.7 kg | 254 / 142 lb 115.2 / 64.4 kg |
| 240 lb 108.9 kg | 102 / 44 lb 46.3 / 20 kg | 151 / 71 lb 68.5 / 32.2 kg | 204 / 106 lb 92.5 / 48.1 kg | 262 / 146 lb 118.8 / 66.2 kg |
| 250 lb 113.4 kg | 104 / 46 lb 47.2 / 20.9 kg | 155 / 73 lb 70.3 / 33.1 kg | 210 / 109 lb 95.3 / 49.4 kg | 269 / 150 lb 122 / 68 kg |
| 260 lb 117.9 kg | 107 / 47 lb 48.5 / 21.3 kg | 159 / 75 lb 72.1 / 34 kg | 216 / 112 lb 98 / 50.8 kg | 276 / 154 lb 125.2 / 69.9 kg |
| 270 lb 122.5 kg | 110 / 48 lb 49.9 / 21.8 kg | 163 / 77 lb 73.9 / 34.9 kg | 221 / 115 lb 100.2 / 52.2 kg | 283 / 158 lb 128.4 / 71.7 kg |
| 280 lb 127 kg | 113 / 49 lb 51.3 / 22.2 kg | 167 / 79 lb 75.7 / 35.8 kg | 227 / 118 lb 103 / 53.5 kg | 290 / 162 lb 131.5 / 73.5 kg |
| 290 lb 131.5 kg | 115 / 50 lb 52.2 / 22.7 kg | 171 / 81 lb 77.6 / 36.7 kg | 232 / 121 lb 105.2 / 54.9 kg | 297 / 166 lb 134.7 / 75.3 kg |
| 300 lb 136.1 kg | 118 / 52 lb 53.5 / 23.6 kg | 175 / 83 lb 79.4 / 37.6 kg | 237 / 123 lb 107.5 / 55.8 kg | 304 / 169 lb 137.9 / 76.7 kg |
Women’s Wide Grip Lat Pulldown vs Straight Arm Pulldown Standards
How to read the table: The first number is Wide Grip Lat Pulldown; the second is Straight Arm 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 / 16 lb 15.4 / 7.3 kg | 53 / 27 lb 24 / 12.2 kg | 76 / 41 lb 34.5 / 18.6 kg | 98 / 57 lb 44.5 / 25.9 kg |
| 110 lb 49.9 kg | 37 / 17 lb 16.8 / 7.7 kg | 56 / 28 lb 25.4 / 12.7 kg | 81 / 44 lb 36.7 / 20 kg | 105 / 61 lb 47.6 / 27.7 kg |
| 120 lb 54.4 kg | 39 / 18 lb 17.7 / 8.2 kg | 59 / 30 lb 26.8 / 13.6 kg | 85 / 47 lb 38.6 / 21.3 kg | 111 / 65 lb 50.3 / 29.5 kg |
| 130 lb 59 kg | 41 / 19 lb 18.6 / 8.6 kg | 63 / 32 lb 28.6 / 14.5 kg | 90 / 49 lb 40.8 / 22.2 kg | 117 / 68 lb 53.1 / 30.8 kg |
| 140 lb 63.5 kg | 43 / 20 lb 19.5 / 9.1 kg | 66 / 33 lb 29.9 / 15 kg | 95 / 52 lb 43.1 / 23.6 kg | 123 / 72 lb 55.8 / 32.7 kg |
| 150 lb 68 kg | 45 / 21 lb 20.4 / 9.5 kg | 69 / 35 lb 31.3 / 15.9 kg | 99 / 54 lb 44.9 / 24.5 kg | 129 / 75 lb 58.5 / 34 kg |
| 160 lb 72.6 kg | 47 / 22 lb 21.3 / 10 kg | 72 / 37 lb 32.7 / 16.8 kg | 103 / 56 lb 46.7 / 25.4 kg | 135 / 78 lb 61.2 / 35.4 kg |
| 170 lb 77.1 kg | 49 / 23 lb 22.2 / 10.4 kg | 75 / 38 lb 34 / 17.2 kg | 108 / 59 lb 49 / 26.8 kg | 140 / 82 lb 63.5 / 37.2 kg |
| 180 lb 81.6 kg | 51 / 24 lb 23.1 / 10.9 kg | 78 / 40 lb 35.4 / 18.1 kg | 112 / 61 lb 50.8 / 27.7 kg | 146 / 85 lb 66.2 / 38.6 kg |
| 190 lb 86.2 kg | 53 / 25 lb 24 / 11.3 kg | 81 / 41 lb 36.7 / 18.6 kg | 116 / 63 lb 52.6 / 28.6 kg | 151 / 88 lb 68.5 / 39.9 kg |
| 200 lb 90.7 kg | 55 / 25 lb 24.9 / 11.3 kg | 84 / 42 lb 38.1 / 19.1 kg | 120 / 65 lb 54.4 / 29.5 kg | 156 / 91 lb 70.8 / 41.3 kg |
| 210 lb 95.3 kg | 56 / 26 lb 25.4 / 11.8 kg | 86 / 44 lb 39 / 20 kg | 124 / 68 lb 56.2 / 30.8 kg | 161 / 94 lb 73 / 42.6 kg |
| 220 lb 99.8 kg | 58 / 27 lb 26.3 / 12.2 kg | 89 / 45 lb 40.4 / 20.4 kg | 128 / 70 lb 58.1 / 31.8 kg | 167 / 97 lb 75.7 / 44 kg |
| 230 lb 104.3 kg | 60 / 28 lb 27.2 / 12.7 kg | 92 / 47 lb 41.7 / 21.3 kg | 132 / 72 lb 59.9 / 32.7 kg | 172 / 100 lb 78 / 45.4 kg |
| 240 lb 108.9 kg | 62 / 29 lb 28.1 / 13.2 kg | 94 / 48 lb 42.6 / 21.8 kg | 135 / 74 lb 61.2 / 33.6 kg | 176 / 103 lb 79.8 / 46.7 kg |
How Your Wide Grip Lat Pulldown vs Straight Arm 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 straight arm pulldown strength level
The standards use the sex-specific straight arm 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 straight arm 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 Straight Arm 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 straight arm 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.
33.1 → 61.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the straight arm pulldown standard minus the wide grip lat pulldown standard. A plus sign means the straight arm 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 | −36 lb −16.3 kg | −50 lb −22.7 kg | −62 lb −28.1 kg | −73 lb −33.1 kg |
| 130 lb 59 kg | −38 lb −17.2 kg | −53 lb −24.1 kg | −65 lb −29.5 kg | −77 lb −34.9 kg |
| 140 lb 63.5 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −69 lb −31.3 kg | −81 lb −36.7 kg |
| 150 lb 68 kg | −42 lb −19.1 kg | −58 lb −26.3 kg | −71 lb −32.2 kg | −84 lb −38.1 kg |
| 160 lb 72.6 kg | −44 lb −20 kg | −61 lb −27.7 kg | −75 lb −34.1 kg | −89 lb −40.4 kg |
| 170 lb 77.1 kg | −46 lb −20.8 kg | −63 lb −28.5 kg | −78 lb −35.4 kg | −92 lb −41.7 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −65 lb −29.4 kg | −81 lb −36.8 kg | −95 lb −43.1 kg |
| 190 lb 86.2 kg | −49 lb −22.3 kg | −68 lb −30.8 kg | −84 lb −38.1 kg | −99 lb −44.9 kg |
| 200 lb 90.7 kg | −51 lb −23.1 kg | −70 lb −31.7 kg | −87 lb −39.5 kg | −103 lb −46.7 kg |
| 210 lb 95.3 kg | −52 lb −23.6 kg | −73 lb −33.1 kg | −90 lb −40.8 kg | −105 lb −47.6 kg |
| 220 lb 99.8 kg | −54 lb −24.4 kg | −75 lb −34 kg | −93 lb −42.1 kg | −109 lb −49.4 kg |
| 230 lb 104.3 kg | −56 lb −25.4 kg | −78 lb −35.4 kg | −96 lb −43.6 kg | −112 lb −50.8 kg |
| 240 lb 108.9 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −98 lb −44.4 kg | −116 lb −52.6 kg |
| 250 lb 113.4 kg | −58 lb −26.3 kg | −82 lb −37.2 kg | −101 lb −45.9 kg | −119 lb −54 kg |
| 260 lb 117.9 kg | −60 lb −27.2 kg | −84 lb −38.1 kg | −104 lb −47.2 kg | −122 lb −55.3 kg |
| 270 lb 122.5 kg | −62 lb −28.1 kg | −86 lb −39 kg | −106 lb −48 kg | −125 lb −56.7 kg |
| 280 lb 127 kg | −64 lb −29.1 kg | −88 lb −39.9 kg | −109 lb −49.5 kg | −128 lb −58 kg |
| 290 lb 131.5 kg | −65 lb −29.5 kg | −90 lb −40.9 kg | −111 lb −50.3 kg | −131 lb −59.4 kg |
| 300 lb 136.1 kg | −66 lb −29.9 kg | −92 lb −41.8 kg | −114 lb −51.7 kg | −135 lb −61.2 kg |
How Women’s Wide Grip Lat Pulldown and Straight Arm 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.
18.6 → 33.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the straight arm pulldown standard minus the wide grip lat pulldown standard. A plus sign means the straight arm 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 −8.1 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
| 110 lb 49.9 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −37 lb −16.7 kg | −44 lb −19.9 kg |
| 120 lb 54.4 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −38 lb −17.3 kg | −46 lb −20.8 kg |
| 130 lb 59 kg | −22 lb −10 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −49 lb −22.3 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −33 lb −14.9 kg | −43 lb −19.5 kg | −51 lb −23.1 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −54 lb −24.5 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −57 lb −25.8 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −49 lb −22.2 kg | −58 lb −26.3 kg |
| 180 lb 81.6 kg | −27 lb −12.2 kg | −38 lb −17.3 kg | −51 lb −23.1 kg | −61 lb −27.6 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −40 lb −18.1 kg | −53 lb −24 kg | −63 lb −28.6 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −42 lb −19 kg | −55 lb −24.9 kg | −65 lb −29.5 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −42 lb −19 kg | −56 lb −25.4 kg | −67 lb −30.4 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −44 lb −20 kg | −58 lb −26.3 kg | −70 lb −31.7 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −60 lb −27.2 kg | −72 lb −32.6 kg |
| 240 lb 108.9 kg | −33 lb −14.9 kg | −46 lb −20.8 kg | −61 lb −27.6 kg | −73 lb −33.1 kg |
Wide Grip Lat Pulldown and Straight Arm Pulldown Exercises Used by This Calculator
This calculator uses a strict wide grip lat pulldown and a strict bilateral straight arm pulldown. Use strict canonical Wide Grip Lat Pulldown and Straight Arm 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.
Keep the arms mostly straight through the full cable arc
Enter the displayed cable-stack resistance without pulley correction. Pull from overhead to the thighs with mostly straight elbows and a stable torso, then return under control. Do not enter lat pulldowns with elbow flexion, cable rows, pullovers with another implement, partial reps, stack-bounced reps, or body-swing-assisted reps.
Enter one recent Wide Grip Lat Pulldown result and one recent Straight Arm Pulldown result
Use each exercise’s canonical input: Displayed machine or stack weight for Wide Grip Lat Pulldown and Selected cable-stack resistance for Straight Arm Pulldown.
Related Tools
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Straight Arm Pulldown — View the individual Straight Arm Pulldown 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.