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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 299,000 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 54 x0.49 86 x0.78 128 x1.16 177 x1.61 232 x2.11
120 60 x0.5 94 x0.78 137 x1.14 189 x1.57 245 x2.04
130 67 x0.51 102 x0.78 146 x1.13 199 x1.53 258 x1.98
140 72 x0.52 109 x0.78 155 x1.11 210 x1.5 269 x1.92
150 78 x0.52 116 x0.77 164 x1.09 220 x1.46 280 x1.87
160 84 x0.52 123 x0.77 172 x1.07 229 x1.43 291 x1.82
170 89 x0.53 130 x0.76 180 x1.06 238 x1.4 301 x1.77
180 95 x0.53 136 x0.75 187 x1.04 246 x1.37 311 x1.73
190 100 x0.53 142 x0.75 194 x1.02 255 x1.34 320 x1.68
200 105 x0.52 148 x0.74 201 x1.01 263 x1.31 329 x1.64
210 110 x0.52 154 x0.73 208 x0.99 270 x1.29 338 x1.61
220 114 x0.52 159 x0.72 215 x0.98 278 x1.26 346 x1.57
230 119 x0.52 165 x0.72 221 x0.96 285 x1.24 354 x1.54
240 124 x0.52 170 x0.71 227 x0.95 292 x1.22 362 x1.51
250 128 x0.51 175 x0.7 233 x0.93 299 x1.2 369 x1.48
260 132 x0.51 181 x0.69 239 x0.92 305 x1.17 377 x1.45
270 137 x0.51 185 x0.69 245 x0.91 312 x1.16 384 x1.42
280 141 x0.5 190 x0.68 250 x0.89 318 x1.14 391 x1.4
290 145 x0.5 195 x0.67 256 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 85 127 180 243 312

These male standards were last updated 16 hours ago and are based on 101,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.35 53 x0.58 81 x0.9 116 x1.28 154 x1.71
100 34 x0.34 56 x0.56 85 x0.85 121 x1.21 160 x1.6
110 36 x0.33 59 x0.54 89 x0.81 125 x1.14 165 x1.5
120 39 x0.32 62 x0.52 93 x0.77 130 x1.08 170 x1.42
130 41 x0.32 65 x0.5 96 x0.74 134 x1.03 175 x1.35
140 43 x0.31 68 x0.48 100 x0.71 138 x0.98 179 x1.28
150 45 x0.3 70 x0.47 103 x0.68 141 x0.94 184 x1.22
160 47 x0.29 73 x0.45 106 x0.66 145 x0.9 187 x1.17
170 49 x0.29 75 x0.44 108 x0.64 148 x0.87 191 x1.12
180 51 x0.28 77 x0.43 111 x0.62 151 x0.84 195 x1.08
190 52 x0.28 79 x0.42 114 x0.6 154 x0.81 198 x1.04
200 54 x0.27 81 x0.41 116 x0.58 157 x0.78 201 x1.01
210 56 x0.27 83 x0.4 118 x0.56 159 x0.76 204 x0.97
220 57 x0.26 85 x0.39 121 x0.55 162 x0.74 207 x0.94
230 59 x0.26 87 x0.38 123 x0.53 165 x0.72 210 x0.91
240 60 x0.25 89 x0.37 125 x0.52 167 x0.7 213 x0.89
250 62 x0.25 91 x0.36 127 x0.51 169 x0.68 216 x0.86
260 63 x0.24 92 x0.36 129 x0.5 172 x0.66 218 x0.84
All 43 68 101 140 183

These female standards were last updated 16 hours ago and are based on 22,000 filtered lifts.

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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.

More Exercises

Barbell

Bench Press 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Seated Cable Row Tricep Pushdown Tricep Rope Pushdown Face Pull Cable Fly Cable Curl Cable Pull Through Cable Lateral Raise Cable Crunch One Arm Cable Curl