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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 181,000 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 x1.63 235 x2.13
120 62 x0.52 96 x0.8 139 x1.16 191 x1.59 248 x2.06
130 68 x0.52 104 x0.8 148 x1.14 202 x1.55 260 x2
140 74 x0.53 111 x0.79 157 x1.12 212 x1.51 271 x1.94
150 80 x0.53 118 x0.79 165 x1.1 221 x1.48 282 x1.88
160 85 x0.53 125 x0.78 173 x1.08 230 x1.44 292 x1.83
170 91 x0.53 131 x0.77 181 x1.07 239 x1.41 302 x1.78
180 96 x0.53 137 x0.76 188 x1.05 248 x1.38 312 x1.73
190 101 x0.53 143 x0.75 196 x1.03 256 x1.35 321 x1.69
200 106 x0.53 149 x0.75 202 x1.01 264 x1.32 330 x1.65
210 111 x0.53 155 x0.74 209 x1 271 x1.29 338 x1.61
220 116 x0.53 160 x0.73 215 x0.98 279 x1.27 346 x1.57
230 120 x0.52 166 x0.72 222 x0.96 286 x1.24 354 x1.54
240 125 x0.52 171 x0.71 228 x0.95 293 x1.22 362 x1.51
250 129 x0.52 176 x0.7 234 x0.93 299 x1.2 369 x1.48
260 133 x0.51 181 x0.7 239 x0.92 306 x1.18 376 x1.45
270 137 x0.51 186 x0.69 245 x0.91 312 x1.16 383 x1.42
280 141 x0.5 191 x0.68 250 x0.89 318 x1.14 390 x1.39
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 x1.1 403 x1.34
310 153 x0.49 204 x0.66 266 x0.86 335 x1.08 409 x1.32
All 86 128 182 245 313

These male standards were last updated 3 days ago and are based on 68,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.36 54 x0.6 82 x0.91 117 x1.3 155 x1.72
100 35 x0.35 57 x0.57 86 x0.86 121 x1.21 161 x1.61
110 37 x0.34 60 x0.55 90 x0.82 126 x1.14 166 x1.51
120 40 x0.33 63 x0.53 94 x0.78 130 x1.08 170 x1.42
130 42 x0.32 66 x0.51 97 x0.74 134 x1.03 175 x1.34
140 44 x0.31 68 x0.49 100 x0.71 137 x0.98 179 x1.28
150 46 x0.3 71 x0.47 103 x0.69 141 x0.94 183 x1.22
160 48 x0.3 73 x0.46 106 x0.66 144 x0.9 186 x1.16
170 49 x0.29 75 x0.44 108 x0.64 147 x0.87 190 x1.12
180 51 x0.28 77 x0.43 111 x0.61 150 x0.83 193 x1.07
190 53 x0.28 79 x0.42 113 x0.6 153 x0.8 196 x1.03
200 54 x0.27 81 x0.41 115 x0.58 155 x0.78 199 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 x0.54 160 x0.73 205 x0.93
230 59 x0.25 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 x0.5 167 x0.67 213 x0.85
260 63 x0.24 91 x0.35 127 x0.49 169 x0.65 215 x0.83
All 43 68 101 140 182

These female standards were last updated 3 days ago and are based on 15,000 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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Bench Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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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