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 44,000 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 57 x0.52 89 x0.81 131 x1.19 181 x1.65 236 x2.15
120 63 x0.53 98 x0.81 141 x1.18 193 x1.61 250 x2.08
130 70 x0.54 105 x0.81 151 x1.16 204 x1.57 262 x2.02
140 76 x0.54 113 x0.81 160 x1.14 214 x1.53 274 x1.96
150 82 x0.55 120 x0.8 168 x1.12 224 x1.5 285 x1.9
160 88 x0.55 127 x0.8 177 x1.1 234 x1.46 296 x1.85
170 93 x0.55 134 x0.79 185 x1.09 243 x1.43 306 x1.8
180 99 x0.55 141 x0.78 192 x1.07 252 x1.4 316 x1.76
190 104 x0.55 147 x0.77 200 x1.05 260 x1.37 326 x1.71
200 109 x0.55 153 x0.77 207 x1.03 268 x1.34 335 x1.67
210 114 x0.54 159 x0.76 214 x1.02 276 x1.32 343 x1.64
220 119 x0.54 165 x0.75 220 x1 284 x1.29 352 x1.6
230 124 x0.54 170 x0.74 227 x0.99 291 x1.27 360 x1.57
240 129 x0.54 176 x0.73 233 x0.97 298 x1.24 368 x1.53
250 133 x0.53 181 x0.72 239 x0.96 305 x1.22 376 x1.5
260 138 x0.53 186 x0.72 245 x0.94 312 x1.2 383 x1.47
270 142 x0.53 191 x0.71 251 x0.93 318 x1.18 390 x1.45
280 146 x0.52 196 x0.7 257 x0.92 325 x1.16 397 x1.42
290 151 x0.52 201 x0.69 262 x0.9 331 x1.14 404 x1.39
300 155 x0.52 206 x0.69 268 x0.89 337 x1.12 411 x1.37
310 159 x0.51 211 x0.68 273 x0.88 343 x1.11 418 x1.35
All 88 131 185 248 317

These male standards were last updated a week ago and are based on 36,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 34 x0.37 55 x0.61 84 x0.93 118 x1.31 156 x1.74
100 36 x0.36 59 x0.58 88 x0.88 123 x1.23 162 x1.62
110 39 x0.35 61 x0.56 91 x0.83 127 x1.15 166 x1.51
120 41 x0.34 64 x0.54 95 x0.79 131 x1.09 171 x1.43
130 43 x0.33 67 x0.51 98 x0.75 135 x1.04 175 x1.35
140 45 x0.32 69 x0.5 101 x0.72 138 x0.99 179 x1.28
150 47 x0.31 72 x0.48 104 x0.69 141 x0.94 183 x1.22
160 48 x0.3 74 x0.46 106 x0.66 145 x0.9 187 x1.17
170 50 x0.3 76 x0.45 109 x0.64 147 x0.87 190 x1.12
180 52 x0.29 78 x0.43 111 x0.62 150 x0.84 193 x1.07
190 53 x0.28 80 x0.42 114 x0.6 153 x0.81 196 x1.03
200 55 x0.27 82 x0.41 116 x0.58 156 x0.78 199 x1
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 60 x0.25 89 x0.37 124 x0.52 165 x0.69 210 x0.87
250 62 x0.25 90 x0.36 126 x0.5 167 x0.67 212 x0.85
260 63 x0.24 92 x0.35 127 x0.49 169 x0.65 214 x0.82
All 44 69 102 140 182

These female standards were last updated a week ago and are based on 8,000 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.

More Exercises

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Bodyweight

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Olympic

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Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Rope Pushdown Tricep Pushdown