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 based on 10,000 lifts collected from users of Strength Level.

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

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Male Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 67 x0.56 102 x0.85 147 x1.22 199 x1.66 257 x2.14
130 74 x0.57 110 x0.85 157 x1.2 211 x1.62 270 x2.08
140 80 x0.57 118 x0.85 166 x1.19 222 x1.58 282 x2.02
150 87 x0.58 126 x0.84 175 x1.17 232 x1.55 294 x1.96
160 93 x0.58 133 x0.83 184 x1.15 242 x1.51 305 x1.91
170 99 x0.58 140 x0.83 192 x1.13 252 x1.48 316 x1.86
180 105 x0.58 147 x0.82 200 x1.11 261 x1.45 326 x1.81
190 110 x0.58 154 x0.81 208 x1.09 270 x1.42 336 x1.77
200 116 x0.58 160 x0.8 215 x1.08 278 x1.39 346 x1.73
210 121 x0.58 167 x0.79 223 x1.06 286 x1.36 355 x1.69
220 126 x0.57 173 x0.79 230 x1.04 294 x1.34 364 x1.65
230 131 x0.57 179 x0.78 236 x1.03 302 x1.31 372 x1.62
240 136 x0.57 185 x0.77 243 x1.01 310 x1.29 381 x1.59
250 141 x0.56 190 x0.76 249 x1 317 x1.27 389 x1.55
260 146 x0.56 196 x0.75 256 x0.98 324 x1.25 396 x1.52
270 150 x0.56 201 x0.74 262 x0.97 331 x1.22 404 x1.5
280 155 x0.55 206 x0.74 268 x0.96 337 x1.2 411 x1.47
290 159 x0.55 211 x0.73 274 x0.94 344 x1.19 419 x1.44
300 164 x0.55 216 x0.72 279 x0.93 350 x1.17 426 x1.42
310 168 x0.54 221 x0.71 285 x0.92 356 x1.15 432 x1.39

These male standards are based on 4,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 37 x0.37 58 x0.58 85 x0.85 117 x1.17 153 x1.53
110 40 x0.36 62 x0.56 90 x0.81 123 x1.12 159 x1.45
120 43 x0.36 66 x0.55 94 x0.78 128 x1.07 165 x1.38
130 46 x0.35 69 x0.53 98 x0.76 133 x1.02 171 x1.31
140 49 x0.35 72 x0.52 102 x0.73 138 x0.98 176 x1.26
150 51 x0.34 76 x0.5 106 x0.71 142 x0.95 181 x1.21
160 54 x0.34 79 x0.49 110 x0.69 146 x0.91 186 x1.16
170 56 x0.33 82 x0.48 113 x0.67 150 x0.88 190 x1.12
180 59 x0.33 84 x0.47 117 x0.65 154 x0.86 194 x1.08
190 61 x0.32 87 x0.46 120 x0.63 158 x0.83 199 x1.04
200 63 x0.32 90 x0.45 123 x0.61 161 x0.81 202 x1.01
210 65 x0.31 92 x0.44 126 x0.6 164 x0.78 206 x0.98
220 67 x0.31 95 x0.43 129 x0.58 168 x0.76 210 x0.95
230 69 x0.3 97 x0.42 131 x0.57 171 x0.74 213 x0.93
240 71 x0.3 99 x0.41 134 x0.56 174 x0.72 217 x0.9
250 73 x0.29 102 x0.41 137 x0.55 177 x0.71 220 x0.88
260 75 x0.29 104 x0.4 139 x0.54 180 x0.69 223 x0.86

These female standards are based on 880 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises