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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Male Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 64 x0.53 98 x0.82 142 x1.18 194 x1.62 251 x2.09
130 70 x0.54 106 x0.82 151 x1.17 205 x1.58 263 x2.03
140 76 x0.55 114 x0.81 161 x1.15 215 x1.54 275 x1.97
150 82 x0.55 121 x0.81 169 x1.13 225 x1.5 287 x1.91
160 88 x0.55 128 x0.8 177 x1.11 235 x1.47 297 x1.86
170 94 x0.55 135 x0.79 185 x1.09 244 x1.44 308 x1.81
180 99 x0.55 141 x0.79 193 x1.07 253 x1.41 318 x1.76
190 105 x0.55 148 x0.78 201 x1.06 261 x1.38 327 x1.72
200 110 x0.55 154 x0.77 208 x1.04 270 x1.35 336 x1.68
210 115 x0.55 160 x0.76 215 x1.02 277 x1.32 345 x1.64
220 120 x0.55 166 x0.75 221 x1.01 285 x1.3 353 x1.61
230 125 x0.54 171 x0.74 228 x0.99 292 x1.27 362 x1.57
240 129 x0.54 177 x0.74 234 x0.98 300 x1.25 370 x1.54
250 134 x0.54 182 x0.73 240 x0.96 307 x1.23 377 x1.51
260 139 x0.53 187 x0.72 246 x0.95 313 x1.2 385 x1.48
270 143 x0.53 192 x0.71 252 x0.93 320 x1.18 392 x1.45
280 147 x0.53 197 x0.7 258 x0.92 326 x1.17 399 x1.43
290 151 x0.52 202 x0.7 263 x0.91 332 x1.15 406 x1.4
300 155 x0.52 207 x0.69 269 x0.9 339 x1.13 413 x1.38
310 159 x0.51 212 x0.68 274 x0.88 344 x1.11 419 x1.35
All 89 132 186 250 319

These male standards were last updated a week ago and are based on 30,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 37 x0.37 59 x0.59 89 x0.89 124 x1.24 163 x1.63
110 39 x0.35 62 x0.56 92 x0.84 128 x1.16 168 x1.53
120 41 x0.34 65 x0.54 95 x0.8 132 x1.1 172 x1.44
130 43 x0.33 67 x0.52 99 x0.76 136 x1.04 177 x1.36
140 45 x0.32 70 x0.5 101 x0.72 139 x0.99 181 x1.29
150 47 x0.31 72 x0.48 104 x0.69 142 x0.95 184 x1.23
160 49 x0.3 74 x0.46 107 x0.67 145 x0.91 188 x1.17
170 50 x0.3 76 x0.45 109 x0.64 148 x0.87 191 x1.12
180 52 x0.29 78 x0.43 112 x0.62 151 x0.84 194 x1.08
190 53 x0.28 80 x0.42 114 x0.6 154 x0.81 197 x1.04
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 x0.75 203 x0.96
220 58 x0.26 85 x0.39 120 x0.55 161 x0.73 205 x0.93
230 59 x0.26 87 x0.38 122 x0.53 163 x0.71 208 x0.9
240 60 x0.25 89 x0.37 124 x0.52 165 x0.69 210 x0.88
250 62 x0.25 90 x0.36 126 x0.5 167 x0.67 213 x0.85
260 63 x0.24 92 x0.35 127 x0.49 169 x0.65 215 x0.83
All 45 70 102 141 184

These female standards were last updated a week ago and are based on 6,000 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

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Machine

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Cable

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Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Rope Pushdown Tricep Pushdown