RepolveGet the appLat pulldown estimated 1RM calculator.
Estimate your lat pulldown one-rep max from a completed set of 1–12 reps, then compare it with Repolve’s bodyweight-relative exercise standards. Enter the stack load shown on your machine; the estimate cannot correct for different pulley systems.
Calculate your lat pulldown score
Enter the load shown on the machine or cable stack. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked lat pulldown example
A 50 kg stack setting for 10 reps produces an estimated max of about 66.7 kg, or 0.83× an 80 kg bodyweight. This is based on the displayed stack load; it does not measure the force at the handle or correct for a different machine.
- Completed set
- 50 kg × 10 reps
- Estimated 1RM
- 66.7 kg
- Exercise score
- 47 · novice
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Lat Pulldown rep-to-max examples
Each row uses a completed set at 50 kg. Enter the load shown on the machine or cable stack. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM |
|---|---|
| 1 | 50.0 kg |
| 3 | 55.0 kg |
| 5 | 58.3 kg |
| 8 | 63.3 kg |
| 10 | 66.7 kg |
| 12 | 70.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight. Stack-load estimates do not correct for pulley systems or different machines.
Muscles worked
Back, especially the lats, with the elbow flexors assisting. In Repolve’s scoring model, this exercise supplies primary evidence for back. Training involvement and scoring coverage are different things.
Make your sessions comparable
Use the same machine, attachment, grip, and range of motion. Stack labels do not capture every pulley ratio or mechanical difference. A score is most useful for following your own performance on the same setup.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Lat Pulldown strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.5× | 0.3× |
| Novice | 40 | 0.75× | 0.45× |
| Intermediate | 60 | 1× | 0.7× |
| Advanced | 100 | 1.5× | 0.95× |
| Elite | 125 | 1.75× | 1.3× |
Enter the load shown on the machine or cable stack. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Compare controlled sets on the same machine over time. If you move gyms, establish a new baseline instead of treating a different stack number as an immediate strength change. This calculator gives you one snapshot. Repolve saves workout history and personal records so you can inspect the sets behind progress, while eligible exercise evidence contributes to your Strength Profile.
Learn how to compare strength progress · Understand your Strength Profile
Common variations
Pull-ups have a separate bodyweight and added-load model and are not calculated by this form. Cable rows and barbell rows are also distinct exercises, rather than alternate names for a pulldown.
Lat Pulldown calculator questions
Why can the same stack weight feel different on another machine?
Pulley arrangements, leverage, friction, and attachments can differ. The calculator cannot normalize those differences, so establish a fresh comparison baseline when equipment changes.
What is a good lat pulldown weight?
There is no machine-independent stack weight that answers this for everyone. The table compares your estimated max with bodyweight on Repolve’s scale, selected by sex. Equipment differences still matter: use the score as a reference and compare your own sessions on the same setup.
Can I use my pull-up weight here?
No. Pull-ups use a different bodyweight and added-load model. This form is for the displayed external load on a lat-pulldown machine.
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About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.