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 316,000 lifts by Strength Level users.
Male Lat Pulldown Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 53 x0.48 | 84 x0.76 | 125 x1.14 | 174 x1.58 | 229 x2.08 |
| 120 | 59 x0.49 | 92 x0.77 | 135 x1.12 | 186 x1.55 | 242 x2.02 |
| 130 | 65 x0.5 | 100 x0.77 | 144 x1.11 | 197 x1.51 | 254 x1.96 |
| 140 | 71 x0.51 | 107 x0.77 | 153 x1.09 | 207 x1.48 | 266 x1.9 |
| 150 | 77 x0.51 | 115 x0.76 | 162 x1.08 | 217 x1.45 | 278 x1.85 |
| 160 | 83 x0.52 | 122 x0.76 | 170 x1.06 | 227 x1.42 | 288 x1.8 |
| 170 | 88 x0.52 | 128 x0.75 | 178 x1.05 | 236 x1.39 | 299 x1.76 |
| 180 | 94 x0.52 | 135 x0.75 | 186 x1.03 | 245 x1.36 | 308 x1.71 |
| 190 | 99 x0.52 | 141 x0.74 | 193 x1.02 | 253 x1.33 | 318 x1.67 |
| 200 | 104 x0.52 | 147 x0.74 | 200 x1 | 261 x1.31 | 327 x1.63 |
| 210 | 109 x0.52 | 153 x0.73 | 207 x0.99 | 269 x1.28 | 336 x1.6 |
| 220 | 114 x0.52 | 159 x0.72 | 214 x0.97 | 277 x1.26 | 344 x1.56 |
| 230 | 119 x0.52 | 164 x0.71 | 220 x0.96 | 284 x1.23 | 352 x1.53 |
| 240 | 123 x0.51 | 170 x0.71 | 226 x0.94 | 291 x1.21 | 360 x1.5 |
| 250 | 128 x0.51 | 175 x0.7 | 233 x0.93 | 298 x1.19 | 368 x1.47 |
| 260 | 132 x0.51 | 180 x0.69 | 238 x0.92 | 305 x1.17 | 376 x1.44 |
| 270 | 137 x0.51 | 185 x0.69 | 244 x0.9 | 311 x1.15 | 383 x1.42 |
| 280 | 141 x0.5 | 190 x0.68 | 250 x0.89 | 318 x1.13 | 390 x1.39 |
| 290 | 145 x0.5 | 195 x0.67 | 255 x0.88 | 324 x1.12 | 397 x1.37 |
| 300 | 149 x0.5 | 200 x0.67 | 261 x0.87 | 330 x1.1 | 404 x1.35 |
| 310 | 153 x0.49 | 204 x0.66 | 266 x0.86 | 336 x1.08 | 410 x1.32 |
| All | 84 | 126 | 179 | 242 | 310 |
These male standards were last updated June and are based on 91,000 filtered lifts.
Female Lat Pulldown Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 31 x0.35 | 53 x0.58 | 81 x0.89 | 114 x1.27 | 152 x1.69 |
| 100 | 34 x0.34 | 56 x0.56 | 85 x0.85 | 119 x1.19 | 158 x1.58 |
| 110 | 37 x0.33 | 59 x0.54 | 89 x0.81 | 124 x1.13 | 163 x1.49 |
| 120 | 39 x0.33 | 62 x0.52 | 93 x0.77 | 129 x1.07 | 169 x1.4 |
| 130 | 41 x0.32 | 65 x0.5 | 96 x0.74 | 133 x1.02 | 173 x1.33 |
| 140 | 44 x0.31 | 68 x0.49 | 99 x0.71 | 137 x0.98 | 178 x1.27 |
| 150 | 46 x0.3 | 71 x0.47 | 102 x0.68 | 140 x0.93 | 182 x1.21 |
| 160 | 48 x0.3 | 73 x0.46 | 105 x0.66 | 144 x0.9 | 186 x1.16 |
| 170 | 50 x0.29 | 75 x0.44 | 108 x0.64 | 147 x0.86 | 189 x1.11 |
| 180 | 51 x0.29 | 78 x0.43 | 111 x0.62 | 150 x0.83 | 193 x1.07 |
| 190 | 53 x0.28 | 80 x0.42 | 113 x0.6 | 153 x0.81 | 196 x1.03 |
| 200 | 55 x0.27 | 82 x0.41 | 116 x0.58 | 156 x0.78 | 200 x1 |
| 210 | 56 x0.27 | 84 x0.4 | 118 x0.56 | 159 x0.76 | 203 x0.97 |
| 220 | 58 x0.26 | 86 x0.39 | 121 x0.55 | 161 x0.73 | 206 x0.93 |
| 230 | 60 x0.26 | 88 x0.38 | 123 x0.53 | 164 x0.71 | 209 x0.91 |
| 240 | 61 x0.25 | 89 x0.37 | 125 x0.52 | 166 x0.69 | 211 x0.88 |
| 250 | 62 x0.25 | 91 x0.36 | 127 x0.51 | 169 x0.67 | 214 x0.86 |
| 260 | 64 x0.25 | 93 x0.36 | 129 x0.5 | 171 x0.66 | 217 x0.83 |
| All | 43 | 68 | 100 | 139 | 182 |
These female standards were last updated June and are based on 20,000 filtered lifts.
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. |
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