Lat Pulldown Standards (lb)

These lat pulldown strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our lat pulldown standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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

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 72 x0.6 107 x0.89 152 x1.27 205 x1.71 262 x2.19
130 78 x0.6 114 x0.88 161 x1.23 215 x1.65 274 x2.1
140 83 x0.59 121 x0.87 169 x1.21 224 x1.6 284 x2.03
150 89 x0.59 128 x0.85 177 x1.18 233 x1.55 294 x1.96
160 94 x0.59 134 x0.84 184 x1.15 242 x1.51 304 x1.9
170 99 x0.58 140 x0.83 191 x1.12 250 x1.47 313 x1.84
180 104 x0.58 146 x0.81 198 x1.1 258 x1.43 322 x1.79
190 109 x0.57 152 x0.8 205 x1.08 265 x1.4 330 x1.74
200 114 x0.57 158 x0.79 211 x1.06 273 x1.36 338 x1.69
210 118 x0.56 163 x0.78 217 x1.03 280 x1.33 346 x1.65
220 123 x0.56 168 x0.76 223 x1.01 286 x1.3 354 x1.61
230 127 x0.55 173 x0.75 229 x1 293 x1.27 361 x1.57
240 131 x0.55 178 x0.74 235 x0.98 299 x1.25 368 x1.53
250 135 x0.54 183 x0.73 240 x0.96 305 x1.22 375 x1.5
260 139 x0.54 187 x0.72 245 x0.94 311 x1.2 381 x1.47
270 143 x0.53 192 x0.71 250 x0.93 317 x1.17 388 x1.44
280 147 x0.52 196 x0.7 255 x0.91 323 x1.15 394 x1.41
290 150 x0.52 200 x0.69 260 x0.9 328 x1.13 400 x1.38
300 154 x0.51 205 x0.68 265 x0.88 333 x1.11 406 x1.35
310 158 x0.51 209 x0.67 270 x0.87 339 x1.09 412 x1.33

These male standards are based on 1,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 40 x0.4 60 x0.6 87 x0.87 118 x1.18 152 x1.52
110 43 x0.39 65 x0.59 92 x0.84 124 x1.13 159 x1.45
120 47 x0.39 69 x0.58 97 x0.81 130 x1.08 166 x1.38
130 50 x0.38 73 x0.56 102 x0.78 135 x1.04 172 x1.32
140 53 x0.38 77 x0.55 106 x0.76 141 x1 178 x1.27
150 56 x0.38 81 x0.54 111 x0.74 146 x0.97 183 x1.22
160 59 x0.37 84 x0.53 115 x0.72 150 x0.94 189 x1.18
170 62 x0.37 88 x0.51 119 x0.7 155 x0.91 194 x1.14
180 65 x0.36 91 x0.5 123 x0.68 159 x0.88 199 x1.1
190 67 x0.36 94 x0.49 126 x0.66 163 x0.86 203 x1.07
200 70 x0.35 97 x0.48 130 x0.65 167 x0.84 208 x1.04
210 72 x0.35 100 x0.48 133 x0.63 171 x0.81 212 x1.01
220 75 x0.34 103 x0.47 136 x0.62 175 x0.79 216 x0.98
230 77 x0.34 105 x0.46 139 x0.61 178 x0.78 220 x0.96
240 79 x0.33 108 x0.45 142 x0.59 182 x0.76 224 x0.93
250 82 x0.33 111 x0.44 145 x0.58 185 x0.74 227 x0.91
260 84 x0.32 113 x0.43 148 x0.57 188 x0.72 231 x0.89

These female standards are based on 172 filtered lifts.

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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises