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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 252,000 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 x1.16 178 x1.62 233 x2.12
120 60 x0.5 94 x0.78 138 x1.15 189 x1.58 246 x2.05
130 67 x0.51 102 x0.78 147 x1.13 200 x1.54 258 x1.99
140 73 x0.52 109 x0.78 156 x1.11 210 x1.5 270 x1.93
150 78 x0.52 116 x0.78 164 x1.09 220 x1.47 281 x1.87
160 84 x0.52 123 x0.77 172 x1.08 229 x1.43 291 x1.82
170 89 x0.53 130 x0.76 180 x1.06 238 x1.4 302 x1.77
180 95 x0.53 136 x0.76 187 x1.04 247 x1.37 311 x1.73
190 100 x0.53 142 x0.75 195 x1.02 255 x1.34 320 x1.69
200 105 x0.52 148 x0.74 202 x1.01 263 x1.32 329 x1.65
210 110 x0.52 154 x0.73 208 x0.99 271 x1.29 338 x1.61
220 115 x0.52 160 x0.73 215 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 x0.51 176 x0.7 233 x0.93 299 x1.2 370 x1.48
260 132 x0.51 181 x0.69 239 x0.92 306 x1.18 377 x1.45
270 137 x0.51 186 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 x1.12 398 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 x1.08 411 x1.32
All 85 127 181 244 312

These male standards were last updated 3 days ago and are based on 93,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.35 53 x0.59 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 x0.71 137 x0.98 179 x1.28
150 45 x0.3 70 x0.47 103 x0.68 141 x0.94 183 x1.22
160 47 x0.29 73 x0.45 106 x0.66 144 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 x0.84 194 x1.08
190 52 x0.28 79 x0.42 113 x0.6 154 x0.81 198 x1.04
200 54 x0.27 81 x0.41 116 x0.58 157 x0.78 201 x1
210 56 x0.27 83 x0.4 118 x0.56 159 x0.76 204 x0.97
220 57 x0.26 85 x0.39 120 x0.55 162 x0.74 207 x0.94
230 59 x0.26 87 x0.38 123 x0.53 164 x0.71 210 x0.91
240 60 x0.25 89 x0.37 125 x0.52 167 x0.69 213 x0.89
250 62 x0.25 91 x0.36 127 x0.51 169 x0.68 215 x0.86
260 63 x0.24 92 x0.35 129 x0.49 171 x0.66 218 x0.84
All 43 68 101 140 183

These female standards were last updated 3 days ago and are based on 20,000 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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Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

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Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 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 Cable Curl Face Pull Cable Crunch Cable Lateral Raise One Arm Cable Curl Cable Pull Through