Free ratio calculator

Lat Pulldown to Bodyweight Ratio Calculator

Enter bodyweight and Trainnode shows novice, intermediate, and advanced lat pulldown targets using the free calculator's bodyweight-standards mode.

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Quick answer

Compare Lat Pulldown strength as a multiple of bodyweight.

Novice
0.55x
Intermediate
0.85x
Advanced
1.15x

The calculator turns those multiples into target loads once you enter bodyweight.

Formula

Lat Pulldown 1RM / bodyweight

How to use it

A machine-friendly vertical-pull benchmark for clients not yet testing weighted pull-ups.

Calculator coverage

Trainnode's free calculator supports 25 common barbell, dumbbell, machine, and weighted bodyweight lifts.

Interactive

Build your own strength ratio profile

This calculator is preconfigured for Lat Pulldown to Bodyweight. You can switch anchor lifts, add more supported exercises, change units, or move into bodyweight standards without leaving the page. Need to estimate your 1RM first?

Basis
Units

Targets are multiples of bodyweight across three tiers. The selected basis applies Trainnode's movement-pattern factors. Weighted pull-ups and dips show added load on top of bodyweight.

Lifts (7)
Targets by tier
NoviceIntermediateAdvanced
Back Squat
Novice
80kg
1.00× BW
Intermediate
120kg
1.50× BW
Advanced
160kg
2.00× BW
Deadlift
Novice
100kg
1.25× BW
Intermediate
160kg
2.00× BW
Advanced
200kg
2.50× BW
Bench Press
Novice
60kg
0.75× BW
Intermediate
100kg
1.25× BW
Advanced
140kg
1.75× BW
Overhead Press
Novice
45kg
0.55× BW
Intermediate
72.5kg
0.90× BW
Advanced
100kg
1.25× BW
Barbell Row
Novice
52.5kg
0.65× BW
Intermediate
85kg
1.05× BW
Advanced
115kg
1.45× BW
Weighted Pull-Up+ bodyweight
Novice
12.5kg
0.15× BW
Intermediate
32.5kg
0.40× BW
Advanced
60kg
0.75× BW
Lat Pulldownapprox.
Novice
45kg
0.55× BW
Intermediate
67.5kg
0.85× BW
Advanced
92.5kg
1.15× BW

Every lift supported by the free calculator

Trainnode keeps these pages tied to the same supported lift set as the public calculator, so every ratio page reflects what the tool can actually calculate.

Squat pattern

  • Back Squat100%
  • Front Squat85%
  • Box Squat105%
  • Hack Squat140%
  • Bulgarian Split Squat45%
  • Leg Press250%

Hip hinge

  • Deadlift125%
  • Sumo Deadlift125%
  • Trap-Bar Deadlift130%
  • Romanian Deadlift95%
  • Hip Thrust150%
  • Good Morning60%

Horizontal push

  • Bench Press75%
  • Incline Bench Press67%
  • Close-Grip Bench Press70%
  • Dumbbell Bench Press60%
  • Weighted Dip45%

Vertical push

  • Overhead Press50%
  • Push Press62%
  • Seated DB Shoulder Press40%

Horizontal pull

  • Barbell Row66%
  • Pendlay Row60%

Vertical pull

  • Weighted Pull-Up40%
  • Weighted Chin-Up45%
  • Lat Pulldown55%

Lat Pulldown to Bodyweight FAQ

What is a good lat pulldown to bodyweight ratio?
Lat Pulldown standards vary by experience level. Trainnode shows novice, intermediate, and advanced targets as bodyweight multiples, then converts them into loads once you enter bodyweight.
How do you calculate the lat pulldown to bodyweight ratio?
Divide Lat Pulldown 1RM by bodyweight. For example, a 120 kg lift at 80 kg bodyweight is a 1.5x bodyweight ratio.
Does the calculator support kg and lbs?
Yes. The free Trainnode calculator supports both kilograms and pounds, plus male and female reference bases for bodyweight standards.
David Meijer, coach and co-founder of Trainnode
David Meijer
Coach · Co-founder

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