Lat Pulldown Standards (lb)

Lat pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our lat pulldown standards are based on 160,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 56 x0.51 88 x0.8 130 x1.18 180 x1.64 235 x2.14
120 62 x0.52 96 x0.8 140 x1.16 191 x1.59 248 x2.07
130 68 x0.53 104 x0.8 149 x1.15 202 x1.55 260 x2
140 74 x0.53 111 x0.79 158 x1.13 212 x1.52 272 x1.94
150 80 x0.53 118 x0.79 166 x1.11 222 x1.48 283 x1.89
160 86 x0.54 125 x0.78 174 x1.09 231 x1.44 293 x1.83
170 91 x0.54 132 x0.77 182 x1.07 240 x1.41 303 x1.78
180 96 x0.54 138 x0.77 189 x1.05 249 x1.38 313 x1.74
190 102 x0.53 144 x0.76 196 x1.03 257 x1.35 322 x1.69
200 107 x0.53 150 x0.75 203 x1.02 265 x1.32 331 x1.65
210 111 x0.53 156 x0.74 210 x1 272 x1.3 339 x1.62
220 116 x0.53 161 x0.73 216 x0.98 280 x1.27 348 x1.58
230 121 x0.52 167 x0.72 223 x0.97 287 x1.25 356 x1.55
240 125 x0.52 172 x0.72 229 x0.95 294 x1.22 363 x1.51
250 130 x0.52 177 x0.71 235 x0.94 300 x1.2 371 x1.48
260 134 x0.52 182 x0.7 240 x0.92 307 x1.18 378 x1.45
270 138 x0.51 187 x0.69 246 x0.91 313 x1.16 385 x1.43
280 142 x0.51 192 x0.68 252 x0.9 319 x1.14 392 x1.4
290 146 x0.5 196 x0.68 257 x0.89 325 x1.12 398 x1.37
300 150 x0.5 201 x0.67 262 x0.87 331 x1.1 405 x1.35
310 154 x0.5 205 x0.66 267 x0.86 337 x1.09 411 x1.33
All 86 129 182 245 314

These male standards were last updated a week ago and are based on 60,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 33 x0.36 54 x0.6 83 x0.92 117 x1.3 155 x1.72
100 35 x0.35 57 x0.57 87 x0.87 122 x1.22 161 x1.61
110 38 x0.34 60 x0.55 90 x0.82 126 x1.15 166 x1.51
120 40 x0.33 63 x0.53 94 x0.78 130 x1.09 171 x1.42
130 42 x0.32 66 x0.51 97 x0.75 134 x1.03 175 x1.35
140 44 x0.31 69 x0.49 100 x0.72 138 x0.98 179 x1.28
150 46 x0.31 71 x0.47 103 x0.69 141 x0.94 183 x1.22
160 48 x0.3 73 x0.46 106 x0.66 144 x0.9 187 x1.17
170 49 x0.29 75 x0.44 108 x0.64 147 x0.87 190 x1.12
180 51 x0.28 77 x0.43 111 x0.62 150 x0.83 193 x1.07
190 53 x0.28 79 x0.42 113 x0.6 153 x0.81 197 x1.03
200 54 x0.27 81 x0.41 116 x0.58 156 x0.78 200 x1
210 56 x0.27 83 x0.4 118 x0.56 158 x0.75 202 x0.96
220 57 x0.26 85 x0.39 120 x0.54 161 x0.73 205 x0.93
230 59 x0.26 87 x0.38 122 x0.53 163 x0.71 208 x0.9
240 60 x0.25 88 x0.37 124 x0.52 165 x0.69 210 x0.88
250 61 x0.25 90 x0.36 126 x0.5 168 x0.67 213 x0.85
260 63 x0.24 92 x0.35 128 x0.49 170 x0.65 215 x0.83
All 44 69 101 140 183

These female standards were last updated a week ago and are based on 13,000 filtered lifts.

What is my exact level?

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

Strength Level Calculator

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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Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull