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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Lat Pulldown standards are based on 650,000 lifts by Strength Level users

How To Lat Pulldown

♂ Male
♀ Female

Male Lat Pulldown Standards (lb)

Strength Level	Weight
Beginner	84 lb
Novice	126 lb
Intermediate	179 lb
Advanced	242 lb
Elite	310 lb

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 179 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 84 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	84	125	174	229
120	59	92	135	186	242
130	65	100	144	197	254
140	71	107	153	207	266
150	77	115	162	217	278
160	83	122	170	227	288
170	88	128	178	236	299
180	94	135	186	245	308
190	99	141	193	253	318
200	104	147	200	261	327
210	109	153	207	269	336
220	114	159	214	277	344
230	119	164	220	284	352
240	123	170	226	291	360
250	128	175	233	298	368
260	132	180	238	305	376
270	137	185	244	311	383
280	141	190	250	318	390
290	145	195	255	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	107	152	206	264
20	81	122	174	235	302
25	84	126	179	242	310
30	84	126	179	242	310
35	84	126	179	242	310
40	84	126	179	242	310
45	79	119	170	229	294
50	74	112	159	215	276
55	69	103	147	199	255
60	63	94	134	182	233
65	57	85	122	164	211
70	51	77	109	147	189
75	46	68	98	132	169
80	41	61	87	118	151
85	37	55	78	105	135
90	33	49	70	95	122

Calculate Your Strength Level

Female Lat Pulldown Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	43 lb
Novice	68 lb
Intermediate	100 lb
Advanced	139 lb
Elite	182 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	0.95x
Elite	1.25x

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 100 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
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	114	152
100	34	56	85	119	158
110	37	59	89	124	163
120	39	62	93	129	169
130	41	65	96	133	173
140	44	68	99	137	178
150	46	71	102	140	182
160	48	73	105	144	186
170	50	75	108	147	189
180	51	78	111	150	193
190	53	80	113	153	196
200	55	82	116	156	200
210	56	84	118	159	203
220	58	86	121	161	206
230	60	88	123	164	209
240	61	89	125	166	211
250	62	91	127	169	214
260	64	93	129	171	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	58	86	118	155
20	42	66	98	135	177
25	43	68	100	139	182
30	43	68	100	139	182
35	43	68	100	139	182
40	43	68	100	139	182
45	41	65	95	132	172
50	38	61	89	124	162
55	36	56	83	114	150
60	32	51	75	104	136
65	29	46	68	94	123
70	26	42	61	85	111
75	24	37	55	76	99
80	21	33	49	68	88
85	19	30	44	61	79
90	17	27	39	55	71

Calculate Your Strength Level

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	84	125	174	229
120	59	92	135	186	242
130	65	100	144	197	254
140	71	107	153	207	266
150	77	115	162	217	278
160	83	122	170	227	288
170	88	128	178	236	299
180	94	135	186	245	308
190	99	141	193	253	318
200	104	147	200	261	327
210	109	153	207	269	336
220	114	159	214	277	344
230	119	164	220	284	352
240	123	170	226	291	360
250	128	175	233	298	368
260	132	180	238	305	376
270	137	185	244	311	383
280	141	190	250	318	390
290	145	195	255	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	107	152	206	264
20	81	122	174	235	302
25	84	126	179	242	310
30	84	126	179	242	310
35	84	126	179	242	310
40	84	126	179	242	310
45	79	119	170	229	294
50	74	112	159	215	276
55	69	103	147	199	255
60	63	94	134	182	233
65	57	85	122	164	211
70	51	77	109	147	189
75	46	68	98	132	169
80	41	61	87	118	151
85	37	55	78	105	135
90	33	49	70	95	122

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	114	152
100	34	56	85	119	158
110	37	59	89	124	163
120	39	62	93	129	169
130	41	65	96	133	173
140	44	68	99	137	178
150	46	71	102	140	182
160	48	73	105	144	186
170	50	75	108	147	189
180	51	78	111	150	193
190	53	80	113	153	196
200	55	82	116	156	200
210	56	84	118	159	203
220	58	86	121	161	206
230	60	88	123	164	209
240	61	89	125	166	211
250	62	91	127	169	214
260	64	93	129	171	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	58	86	118	155
20	42	66	98	135	177
25	43	68	100	139	182
30	43	68	100	139	182
35	43	68	100	139	182
40	43	68	100	139	182
45	41	65	95	132	172
50	38	61	89	124	162
55	36	56	83	114	150
60	32	51	75	104	136
65	29	46	68	94	123
70	26	42	61	85	111
75	24	37	55	76	99
80	21	33	49	68	88
85	19	30	44	61	79
90	17	27	39	55	71

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	84	125	174	229
120	59	92	135	186	242
130	65	100	144	197	254
140	71	107	153	207	266
150	77	115	162	217	278
160	83	122	170	227	288
170	88	128	178	236	299
180	94	135	186	245	308
190	99	141	193	253	318
200	104	147	200	261	327
210	109	153	207	269	336
220	114	159	214	277	344
230	119	164	220	284	352
240	123	170	226	291	360
250	128	175	233	298	368
260	132	180	238	305	376
270	137	185	244	311	383
280	141	190	250	318	390
290	145	195	255	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	107	152	206	264
20	81	122	174	235	302
25	84	126	179	242	310
30	84	126	179	242	310
35	84	126	179	242	310
40	84	126	179	242	310
45	79	119	170	229	294
50	74	112	159	215	276
55	69	103	147	199	255
60	63	94	134	182	233
65	57	85	122	164	211
70	51	77	109	147	189
75	46	68	98	132	169
80	41	61	87	118	151
85	37	55	78	105	135
90	33	49	70	95	122

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	114	152
100	34	56	85	119	158
110	37	59	89	124	163
120	39	62	93	129	169
130	41	65	96	133	173
140	44	68	99	137	178
150	46	71	102	140	182
160	48	73	105	144	186
170	50	75	108	147	189
180	51	78	111	150	193
190	53	80	113	153	196
200	55	82	116	156	200
210	56	84	118	159	203
220	58	86	121	161	206
230	60	88	123	164	209
240	61	89	125	166	211
250	62	91	127	169	214
260	64	93	129	171	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	58	86	118	155
20	42	66	98	135	177
25	43	68	100	139	182
30	43	68	100	139	182
35	43	68	100	139	182
40	43	68	100	139	182
45	41	65	95	132	172
50	38	61	89	124	162
55	36	56	83	114	150
60	32	51	75	104	136
65	29	46	68	94	123
70	26	42	61	85	111
75	24	37	55	76	99
80	21	33	49	68	88
85	19	30	44	61	79
90	17	27	39	55	71

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	84	125	174	229
120	59	92	135	186	242
130	65	100	144	197	254
140	71	107	153	207	266
150	77	115	162	217	278
160	83	122	170	227	288
170	88	128	178	236	299
180	94	135	186	245	308
190	99	141	193	253	318
200	104	147	200	261	327
210	109	153	207	269	336
220	114	159	214	277	344
230	119	164	220	284	352
240	123	170	226	291	360
250	128	175	233	298	368
260	132	180	238	305	376
270	137	185	244	311	383
280	141	190	250	318	390
290	145	195	255	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	107	152	206	264
20	81	122	174	235	302
25	84	126	179	242	310
30	84	126	179	242	310
35	84	126	179	242	310
40	84	126	179	242	310
45	79	119	170	229	294
50	74	112	159	215	276
55	69	103	147	199	255
60	63	94	134	182	233
65	57	85	122	164	211
70	51	77	109	147	189
75	46	68	98	132	169
80	41	61	87	118	151
85	37	55	78	105	135
90	33	49	70	95	122

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	114	152
100	34	56	85	119	158
110	37	59	89	124	163
120	39	62	93	129	169
130	41	65	96	133	173
140	44	68	99	137	178
150	46	71	102	140	182
160	48	73	105	144	186
170	50	75	108	147	189
180	51	78	111	150	193
190	53	80	113	153	196
200	55	82	116	156	200
210	56	84	118	159	203
220	58	86	121	161	206
230	60	88	123	164	209
240	61	89	125	166	211
250	62	91	127	169	214
260	64	93	129	171	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	58	86	118	155
20	42	66	98	135	177
25	43	68	100	139	182
30	43	68	100	139	182
35	43	68	100	139	182
40	43	68	100	139	182
45	41	65	95	132	172
50	38	61	89	124	162
55	36	56	83	114	150
60	32	51	75	104	136
65	29	46	68	94	123
70	26	42	61	85	111
75	24	37	55	76	99
80	21	33	49	68	88
85	19	30	44	61	79
90	17	27	39	55	71