These are the most popular Lat Pulldown workouts done by male lifters:
Lat Pulldown Standards
Measured in lb
Lat Pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Lat Pulldown Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 85 lb |
Novice | 127 lb |
Intermediate | 180 lb |
Advanced | 243 lb |
Elite | 312 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 1.75x |
How much should I be able to Lat Pulldown? (lb)
What is the average Lat Pulldown? The average Lat Pulldown weight for a male lifter is 180 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Lat Pulldown? Male beginners should aim to lift 85 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 54 | 86 | 128 | 177 | 232 |
120 | 60 | 94 | 137 | 189 | 245 |
130 | 66 | 102 | 146 | 199 | 258 |
140 | 72 | 109 | 155 | 210 | 269 |
150 | 78 | 116 | 164 | 219 | 280 |
160 | 84 | 123 | 172 | 229 | 291 |
170 | 89 | 130 | 180 | 238 | 301 |
180 | 95 | 136 | 187 | 246 | 311 |
190 | 100 | 142 | 194 | 255 | 320 |
200 | 105 | 148 | 201 | 263 | 329 |
210 | 110 | 154 | 208 | 270 | 338 |
220 | 115 | 159 | 215 | 278 | 346 |
230 | 119 | 165 | 221 | 285 | 354 |
240 | 124 | 170 | 227 | 292 | 362 |
250 | 128 | 176 | 233 | 299 | 369 |
260 | 132 | 181 | 239 | 305 | 377 |
270 | 137 | 186 | 245 | 312 | 384 |
280 | 141 | 190 | 250 | 318 | 391 |
290 | 145 | 195 | 256 | 324 | 397 |
300 | 149 | 200 | 261 | 330 | 404 |
310 | 153 | 204 | 266 | 336 | 410 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 72 | 108 | 154 | 207 | 266 |
20 | 82 | 124 | 176 | 237 | 304 |
25 | 85 | 127 | 180 | 243 | 312 |
30 | 85 | 127 | 180 | 243 | 312 |
35 | 85 | 127 | 180 | 243 | 312 |
40 | 85 | 127 | 180 | 243 | 312 |
45 | 80 | 120 | 171 | 231 | 296 |
50 | 75 | 113 | 161 | 217 | 278 |
55 | 70 | 104 | 149 | 200 | 257 |
60 | 64 | 95 | 136 | 183 | 234 |
65 | 57 | 86 | 122 | 165 | 212 |
70 | 52 | 77 | 110 | 148 | 190 |
75 | 46 | 69 | 98 | 133 | 170 |
80 | 41 | 62 | 88 | 118 | 152 |
85 | 37 | 55 | 79 | 106 | 136 |
90 | 33 | 50 | 71 | 96 | 123 |
How many sets and reps of Lat Pulldown should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 22% | 6759 |
2 | 3 | 8 | 11% | 3239 |
3 | 3 | 12 | 10% | 3130 |
4 | 4 | 10 | 9% | 2674 |
5 | 4 | 12 | 5% | 1568 |
6 | 4 | 8 | 5% | 1498 |
7 | 2 | 10 | 4% | 1164 |
8 | 5 | 10 | 3% | 1006 |
9 | 3 | 15 | 3% | 857 |
10 | 3 | 6 | 3% | 803 |
Calculate Your Strength Level
Female
Female Lat Pulldown Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 43 lb |
Novice | 68 lb |
Intermediate | 101 lb |
Advanced | 140 lb |
Elite | 184 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.30x |
Novice | 0.45x |
Intermediate | 0.70x |
Advanced | 0.95x |
Elite | 1.30x |
How much should I be able to Lat Pulldown? (lb)
What is the average Lat Pulldown? The average Lat Pulldown weight for a female lifter is 101 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Lat Pulldown? Female beginners should aim to lift 43 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 31 | 53 | 81 | 116 | 154 |
100 | 34 | 56 | 85 | 121 | 160 |
110 | 36 | 59 | 89 | 125 | 166 |
120 | 39 | 62 | 93 | 130 | 171 |
130 | 41 | 65 | 96 | 134 | 175 |
140 | 43 | 68 | 100 | 138 | 180 |
150 | 45 | 70 | 103 | 141 | 184 |
160 | 47 | 73 | 106 | 145 | 188 |
170 | 49 | 75 | 108 | 148 | 191 |
180 | 51 | 77 | 111 | 151 | 195 |
190 | 52 | 79 | 114 | 154 | 198 |
200 | 54 | 81 | 116 | 157 | 201 |
210 | 56 | 83 | 118 | 159 | 204 |
220 | 57 | 85 | 121 | 162 | 207 |
230 | 59 | 87 | 123 | 164 | 210 |
240 | 60 | 89 | 125 | 167 | 213 |
250 | 61 | 90 | 127 | 169 | 215 |
260 | 63 | 92 | 129 | 172 | 218 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 36 | 58 | 86 | 119 | 156 |
20 | 42 | 66 | 98 | 136 | 179 |
25 | 43 | 68 | 101 | 140 | 184 |
30 | 43 | 68 | 101 | 140 | 184 |
35 | 43 | 68 | 101 | 140 | 184 |
40 | 43 | 68 | 101 | 140 | 184 |
45 | 40 | 64 | 96 | 133 | 174 |
50 | 38 | 61 | 90 | 125 | 163 |
55 | 35 | 56 | 83 | 115 | 151 |
60 | 32 | 51 | 76 | 105 | 138 |
65 | 29 | 46 | 68 | 95 | 125 |
70 | 26 | 41 | 61 | 85 | 112 |
75 | 23 | 37 | 55 | 76 | 100 |
80 | 21 | 33 | 49 | 68 | 89 |
85 | 19 | 30 | 44 | 61 | 80 |
90 | 17 | 27 | 40 | 55 | 72 |
How many sets and reps of Lat Pulldown should I do?
These are the most popular Lat Pulldown workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 22% | 1804 |
2 | 3 | 12 | 12% | 998 |
3 | 3 | 8 | 10% | 867 |
4 | 4 | 10 | 9% | 773 |
5 | 4 | 12 | 5% | 428 |
6 | 3 | 15 | 5% | 424 |
7 | 4 | 8 | 4% | 359 |
8 | 2 | 10 | 3% | 258 |
9 | 5 | 10 | 3% | 236 |
10 | 3 | 6 | 3% | 216 |
Calculate Your Strength Level
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Recommended Program
For Lat Pulldown we recommend following the PHUL program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
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Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Lat Pulldown (EN)
- Latziehen (DE)
- Jalón dorsal (ES)
- Tirage vertical à la poulie assis (FR)
- Ściąganie drążka wyciągu górnego (PL)
- Trazioni alla Lat Machine (IT)
- Puxada de Lat (PT)