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 103,000 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 x1.17 192 x1.6 248 x2.07
130 69 x0.53 104 x0.8 149 x1.15 202 x1.56 261 x2.01
140 75 x0.53 112 x0.8 158 x1.13 213 x1.52 272 x1.95
150 81 x0.54 119 x0.79 167 x1.11 222 x1.48 283 x1.89
160 86 x0.54 126 x0.78 175 x1.09 232 x1.45 294 x1.84
170 92 x0.54 132 x0.78 182 x1.07 241 x1.42 304 x1.79
180 97 x0.54 139 x0.77 190 x1.06 249 x1.39 314 x1.74
190 102 x0.54 145 x0.76 197 x1.04 258 x1.36 323 x1.7
200 107 x0.54 151 x0.75 204 x1.02 266 x1.33 332 x1.66
210 112 x0.53 157 x0.75 211 x1 273 x1.3 341 x1.62
220 117 x0.53 162 x0.74 218 x0.99 281 x1.28 349 x1.59
230 122 x0.53 168 x0.73 224 x0.97 288 x1.25 357 x1.55
240 126 x0.53 173 x0.72 230 x0.96 295 x1.23 365 x1.52
250 131 x0.52 178 x0.71 236 x0.94 302 x1.21 372 x1.49
260 135 x0.52 183 x0.71 242 x0.93 308 x1.19 380 x1.46
270 139 x0.52 188 x0.7 248 x0.92 315 x1.17 387 x1.43
280 144 x0.51 193 x0.69 253 x0.9 321 x1.15 394 x1.41
290 148 x0.51 198 x0.68 259 x0.89 327 x1.13 400 x1.38
300 152 x0.51 203 x0.68 264 x0.88 333 x1.11 407 x1.36
310 156 x0.5 207 x0.67 269 x0.87 339 x1.09 413 x1.33
All 87 129 183 246 315

These male standards were last updated 6 days ago and are based on 54,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 33 x0.37 55 x0.61 83 x0.92 117 x1.3 155 x1.72
100 36 x0.36 58 x0.58 87 x0.87 122 x1.22 160 x1.6
110 38 x0.35 61 x0.55 91 x0.82 126 x1.15 165 x1.5
120 40 x0.34 64 x0.53 94 x0.78 130 x1.08 170 x1.42
130 43 x0.33 66 x0.51 97 x0.75 134 x1.03 174 x1.34
140 45 x0.32 69 x0.49 100 x0.72 137 x0.98 178 x1.27
150 46 x0.31 71 x0.48 103 x0.69 141 x0.94 182 x1.21
160 48 x0.3 74 x0.46 106 x0.66 144 x0.9 186 x1.16
170 50 x0.29 76 x0.45 109 x0.64 147 x0.87 189 x1.11
180 52 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 x0.8 196 x1.03
200 55 x0.27 82 x0.41 116 x0.58 155 x0.78 199 x0.99
210 56 x0.27 84 x0.4 118 x0.56 158 x0.75 202 x0.96
220 58 x0.26 85 x0.39 120 x0.55 160 x0.73 204 x0.93
230 59 x0.26 87 x0.38 122 x0.53 163 x0.71 207 x0.9
240 61 x0.25 89 x0.37 124 x0.52 165 x0.69 209 x0.87
250 62 x0.25 90 x0.36 126 x0.5 167 x0.67 212 x0.85
260 63 x0.24 92 x0.35 128 x0.49 169 x0.65 214 x0.82
All 44 69 101 140 182

These female standards were last updated 6 days ago and are based on 12,000 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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Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Rope Pushdown Tricep Pushdown