RepolveLIFTING TOOLS
Lat Pulldown strength calculator.
Calculate a lat-pulldown exercise score and estimated max, with the equipment limits of the comparison made explicit.
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.
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 on the new equipment instead of treating a different stack number as an immediate strength change.
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.