Close Grip Lat Pulldown Standards (kg)

The average Close Grip Lat Pulldown is 89 kg for men and 52 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Close Grip Lat Pulldown strength standards are based on 251,436 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Close Grip Lat Pulldown Standards (kg)

Weight

Strength Level	Weight
Beginner	49 kg
Novice	67 kg
Intermediate	89 kg
Advanced	114 kg
Elite	140 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.50x
Elite	1.75x

How much should I be able to Close Grip Lat Pulldown? (kg)

What is the average Close Grip Lat Pulldown? The average Close Grip Lat Pulldown weight for a male lifter is 89 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Lat Pulldown? Male beginners should aim to lift 49 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	34	48	65	85	106
55	38	53	70	91	113
60	41	57	75	96	119
65	45	61	80	101	124
70	48	64	84	106	130
75	51	68	88	111	135
80	54	71	92	115	139
85	57	75	96	119	144
90	60	78	99	123	148
95	62	81	103	127	153
100	65	84	106	131	157
105	68	87	109	134	161
110	70	89	112	138	165
115	72	92	115	141	168
120	75	95	118	144	172
125	77	97	121	148	175
130	79	100	124	151	178
135	81	102	127	154	182
140	84	105	129	156	185

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	57	76	97	119
20	48	65	86	111	136
25	49	67	89	114	140
30	49	67	89	114	140
35	49	67	89	114	140
40	49	67	89	114	140
45	46	63	84	108	133
50	43	59	79	101	124
55	40	55	73	93	114
60	37	50	66	85	105
65	33	45	60	77	95
70	30	41	54	69	85
75	27	37	48	62	76
80	24	33	43	55	68
85	21	29	39	50	61
90	19	26	35	45	55

How many sets and reps of Close Grip Lat Pulldown should I do?

These are the most popular Close Grip Lat Pulldown workouts done by male lifters:

3x10 19%

3x8 13%

3x12 11%

4x10 8%

4x8 5%

4x12 5%

2x10 5%

3x15 3%

2x8 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	412
2	3	8	13%	284
3	3	12	11%	234
4	4	10	8%	175
5	4	8	5%	116
6	4	12	5%	109
7	2	10	5%	99
8	3	15	3%	66
9	2	8	3%	58
10	5	10	2%	51

Female

Female Close Grip Lat Pulldown Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	27 kg
Novice	38 kg
Intermediate	52 kg
Advanced	68 kg
Elite	85 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.60x
Intermediate	0.80x
Advanced	1.05x
Elite	1.30x

How much should I be able to Close Grip Lat Pulldown? (kg)

What is the average Close Grip Lat Pulldown? The average Close Grip Lat Pulldown weight for a female lifter is 52 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Lat Pulldown? Female beginners should aim to lift 27 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	21	30	42	56	71
45	22	32	45	59	74
50	24	34	47	61	77
55	25	36	49	64	80
60	27	37	51	66	82
65	28	39	52	68	84
70	29	40	54	70	86
75	30	42	56	71	88
80	31	43	57	73	90
85	32	44	58	75	92
90	33	45	60	76	94
95	34	46	61	78	95
100	35	48	62	79	97
105	36	49	63	80	98
110	37	50	65	82	100
115	38	51	66	83	101
120	39	51	67	84	102

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	33	44	58	73
20	27	37	51	66	83
25	27	38	52	68	85
30	27	38	52	68	85
35	27	38	52	68	85
40	27	38	52	68	85
45	26	36	49	64	81
50	24	34	46	60	75
55	22	31	43	56	70
60	20	29	39	51	64
65	18	26	35	46	58
70	17	23	32	41	52
75	15	21	28	37	46
80	13	19	25	33	42
85	12	17	23	30	37
90	11	15	20	27	33

How many sets and reps of Close Grip Lat Pulldown should I do?

These are the most popular Close Grip Lat Pulldown workouts done by female lifters:

3x10 26%

3x12 13%

3x8 9%

4x10 9%

4x12 8%

5x10 5%

4x8 5%

2x10 4%

4x15 3%

3x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	13%	88
3	3	8	9%	63
4	4	10	9%	62
5	4	12	8%	52
6	5	10	5%	34
7	4	8	5%	32
8	2	10	4%	30
9	4	15	3%	18
10	3	15	2%	16

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Close Grip Lat Pulldown strength standards

Strength Level analysed 32,030 qualifying results from 251,436 community lifts to produce our Close Grip Lat Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	251,436
Qualifying results	32,030
Male results	27,489
Female results	4,541
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	34	48	65	85	106
55	38	53	70	91	113
60	41	57	75	96	119
65	45	61	80	101	124
70	48	64	84	106	130
75	51	68	88	111	135
80	54	71	92	115	139
85	57	75	96	119	144
90	60	78	99	123	148
95	62	81	103	127	153
100	65	84	106	131	157
105	68	87	109	134	161
110	70	89	112	138	165
115	72	92	115	141	168
120	75	95	118	144	172
125	77	97	121	148	175
130	79	100	124	151	178
135	81	102	127	154	182
140	84	105	129	156	185

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	57	76	97	119
20	48	65	86	111	136
25	49	67	89	114	140
30	49	67	89	114	140
35	49	67	89	114	140
40	49	67	89	114	140
45	46	63	84	108	133
50	43	59	79	101	124
55	40	55	73	93	114
60	37	50	66	85	105
65	33	45	60	77	95
70	30	41	54	69	85
75	27	37	48	62	76
80	24	33	43	55	68
85	21	29	39	50	61
90	19	26	35	45	55

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	412
2	3	8	13%	284
3	3	12	11%	234
4	4	10	8%	175
5	4	8	5%	116
6	4	12	5%	109
7	2	10	5%	99
8	3	15	3%	66
9	2	8	3%	58
10	5	10	2%	51

BW	Beg.	Nov.	Int.	Adv.	Elite
40	21	30	42	56	71
45	22	32	45	59	74
50	24	34	47	61	77
55	25	36	49	64	80
60	27	37	51	66	82
65	28	39	52	68	84
70	29	40	54	70	86
75	30	42	56	71	88
80	31	43	57	73	90
85	32	44	58	75	92
90	33	45	60	76	94
95	34	46	61	78	95
100	35	48	62	79	97
105	36	49	63	80	98
110	37	50	65	82	100
115	38	51	66	83	101
120	39	51	67	84	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	33	44	58	73
20	27	37	51	66	83
25	27	38	52	68	85
30	27	38	52	68	85
35	27	38	52	68	85
40	27	38	52	68	85
45	26	36	49	64	81
50	24	34	46	60	75
55	22	31	43	56	70
60	20	29	39	51	64
65	18	26	35	46	58
70	17	23	32	41	52
75	15	21	28	37	46
80	13	19	25	33	42
85	12	17	23	30	37
90	11	15	20	27	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	13%	88
3	3	8	9%	63
4	4	10	9%	62
5	4	12	8%	52
6	5	10	5%	34
7	4	8	5%	32
8	2	10	4%	30
9	4	15	3%	18
10	3	15	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
50	34	48	65	85	106
55	38	53	70	91	113
60	41	57	75	96	119
65	45	61	80	101	124
70	48	64	84	106	130
75	51	68	88	111	135
80	54	71	92	115	139
85	57	75	96	119	144
90	60	78	99	123	148
95	62	81	103	127	153
100	65	84	106	131	157
105	68	87	109	134	161
110	70	89	112	138	165
115	72	92	115	141	168
120	75	95	118	144	172
125	77	97	121	148	175
130	79	100	124	151	178
135	81	102	127	154	182
140	84	105	129	156	185

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	57	76	97	119
20	48	65	86	111	136
25	49	67	89	114	140
30	49	67	89	114	140
35	49	67	89	114	140
40	49	67	89	114	140
45	46	63	84	108	133
50	43	59	79	101	124
55	40	55	73	93	114
60	37	50	66	85	105
65	33	45	60	77	95
70	30	41	54	69	85
75	27	37	48	62	76
80	24	33	43	55	68
85	21	29	39	50	61
90	19	26	35	45	55

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	412
2	3	8	13%	284
3	3	12	11%	234
4	4	10	8%	175
5	4	8	5%	116
6	4	12	5%	109
7	2	10	5%	99
8	3	15	3%	66
9	2	8	3%	58
10	5	10	2%	51

BW	Beg.	Nov.	Int.	Adv.	Elite
40	21	30	42	56	71
45	22	32	45	59	74
50	24	34	47	61	77
55	25	36	49	64	80
60	27	37	51	66	82
65	28	39	52	68	84
70	29	40	54	70	86
75	30	42	56	71	88
80	31	43	57	73	90
85	32	44	58	75	92
90	33	45	60	76	94
95	34	46	61	78	95
100	35	48	62	79	97
105	36	49	63	80	98
110	37	50	65	82	100
115	38	51	66	83	101
120	39	51	67	84	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	33	44	58	73
20	27	37	51	66	83
25	27	38	52	68	85
30	27	38	52	68	85
35	27	38	52	68	85
40	27	38	52	68	85
45	26	36	49	64	81
50	24	34	46	60	75
55	22	31	43	56	70
60	20	29	39	51	64
65	18	26	35	46	58
70	17	23	32	41	52
75	15	21	28	37	46
80	13	19	25	33	42
85	12	17	23	30	37
90	11	15	20	27	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	13%	88
3	3	8	9%	63
4	4	10	9%	62
5	4	12	8%	52
6	5	10	5%	34
7	4	8	5%	32
8	2	10	4%	30
9	4	15	3%	18
10	3	15	2%	16

Close Grip Lat Pulldown Standards (kg)

Male

Male Close Grip Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Close Grip Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Close Grip Lat Pulldown should I do?

Female

Female Close Grip Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Close Grip Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Close Grip Lat Pulldown should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Close Grip Lat Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	34	48	65	85	106
55	38	53	70	91	113
60	41	57	75	96	119
65	45	61	80	101	124
70	48	64	84	106	130
75	51	68	88	111	135
80	54	71	92	115	139
85	57	75	96	119	144
90	60	78	99	123	148
95	62	81	103	127	153
100	65	84	106	131	157
105	68	87	109	134	161
110	70	89	112	138	165
115	72	92	115	141	168
120	75	95	118	144	172
125	77	97	121	148	175
130	79	100	124	151	178
135	81	102	127	154	182
140	84	105	129	156	185

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	57	76	97	119
20	48	65	86	111	136
25	49	67	89	114	140
30	49	67	89	114	140
35	49	67	89	114	140
40	49	67	89	114	140
45	46	63	84	108	133
50	43	59	79	101	124
55	40	55	73	93	114
60	37	50	66	85	105
65	33	45	60	77	95
70	30	41	54	69	85
75	27	37	48	62	76
80	24	33	43	55	68
85	21	29	39	50	61
90	19	26	35	45	55

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	412
2	3	8	13%	284
3	3	12	11%	234
4	4	10	8%	175
5	4	8	5%	116
6	4	12	5%	109
7	2	10	5%	99
8	3	15	3%	66
9	2	8	3%	58
10	5	10	2%	51

BW	Beg.	Nov.	Int.	Adv.	Elite
40	21	30	42	56	71
45	22	32	45	59	74
50	24	34	47	61	77
55	25	36	49	64	80
60	27	37	51	66	82
65	28	39	52	68	84
70	29	40	54	70	86
75	30	42	56	71	88
80	31	43	57	73	90
85	32	44	58	75	92
90	33	45	60	76	94
95	34	46	61	78	95
100	35	48	62	79	97
105	36	49	63	80	98
110	37	50	65	82	100
115	38	51	66	83	101
120	39	51	67	84	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	33	44	58	73
20	27	37	51	66	83
25	27	38	52	68	85
30	27	38	52	68	85
35	27	38	52	68	85
40	27	38	52	68	85
45	26	36	49	64	81
50	24	34	46	60	75
55	22	31	43	56	70
60	20	29	39	51	64
65	18	26	35	46	58
70	17	23	32	41	52
75	15	21	28	37	46
80	13	19	25	33	42
85	12	17	23	30	37
90	11	15	20	27	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	13%	88
3	3	8	9%	63
4	4	10	9%	62
5	4	12	8%	52
6	5	10	5%	34
7	4	8	5%	32
8	2	10	4%	30
9	4	15	3%	18
10	3	15	2%	16