Lat Pulldown Standards (lb)

Lat pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our lat pulldown standards are based on 30,000 lifts by Strength Level users.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 66 x0.55 100 x0.83 143 x1.19 195 x1.62 251 x2.09
130 72 x0.56 108 x0.83 153 x1.18 206 x1.59 264 x2.03
140 79 x0.57 116 x0.83 163 x1.16 217 x1.55 277 x1.98
150 86 x0.57 124 x0.83 172 x1.15 228 x1.52 288 x1.92
160 92 x0.57 132 x0.82 181 x1.13 238 x1.49 300 x1.87
170 98 x0.58 139 x0.82 189 x1.11 248 x1.46 311 x1.83
180 104 x0.58 146 x0.81 197 x1.1 257 x1.43 321 x1.78
190 109 x0.58 153 x0.8 205 x1.08 266 x1.4 331 x1.74
200 115 x0.57 159 x0.8 213 x1.06 275 x1.37 341 x1.7
210 120 x0.57 165 x0.79 220 x1.05 283 x1.35 350 x1.67
220 126 x0.57 172 x0.78 227 x1.03 291 x1.32 359 x1.63
230 131 x0.57 178 x0.77 234 x1.02 299 x1.3 368 x1.6
240 136 x0.57 184 x0.76 241 x1 306 x1.28 376 x1.57
250 141 x0.56 189 x0.76 248 x0.99 314 x1.26 384 x1.54
260 146 x0.56 195 x0.75 254 x0.98 321 x1.23 392 x1.51
270 150 x0.56 200 x0.74 260 x0.96 328 x1.21 400 x1.48
280 155 x0.55 206 x0.73 266 x0.95 335 x1.2 408 x1.46
290 160 x0.55 211 x0.73 272 x0.94 341 x1.18 415 x1.43
300 164 x0.55 216 x0.72 278 x0.93 348 x1.16 422 x1.41
310 168 x0.54 221 x0.71 284 x0.91 354 x1.14 429 x1.38
All 92 136 190 254 324

These male standards were last updated August and are based on 10,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 38 x0.38 60 x0.6 88 x0.88 122 x1.22 159 x1.59
110 41 x0.37 63 x0.58 92 x0.84 127 x1.16 165 x1.5
120 43 x0.36 67 x0.56 97 x0.8 132 x1.1 171 x1.42
130 46 x0.35 70 x0.54 100 x0.77 136 x1.05 176 x1.35
140 48 x0.35 73 x0.52 104 x0.74 140 x1 180 x1.29
150 51 x0.34 76 x0.5 107 x0.72 144 x0.96 185 x1.23
160 53 x0.33 78 x0.49 111 x0.69 148 x0.93 189 x1.18
170 55 x0.32 81 x0.48 114 x0.67 152 x0.89 193 x1.14
180 57 x0.32 84 x0.46 117 x0.65 155 x0.86 197 x1.09
190 59 x0.31 86 x0.45 119 x0.63 158 x0.83 201 x1.06
200 61 x0.3 88 x0.44 122 x0.61 161 x0.81 204 x1.02
210 63 x0.3 90 x0.43 125 x0.59 164 x0.78 208 x0.99
220 65 x0.29 93 x0.42 127 x0.58 167 x0.76 211 x0.96
230 66 x0.29 95 x0.41 130 x0.56 170 x0.74 214 x0.93
240 68 x0.28 97 x0.4 132 x0.55 173 x0.72 217 x0.9
250 70 x0.28 99 x0.39 134 x0.54 175 x0.7 220 x0.88
260 71 x0.27 100 x0.39 136 x0.52 178 x0.68 223 x0.86
All 47 72 104 142 184

These female standards were last updated August and are based on 1,000 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Sled Leg Press Horizontal Leg Press Leg Extension Seated Leg Curl Lying Leg Curl