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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 232,000 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 87 x0.79 128 x1.17 178 x1.62 233 x2.12
120 61 x0.51 94 x0.79 138 x1.15 190 x1.58 246 x2.05
130 67 x0.51 102 x0.79 147 x1.13 200 x1.54 259 x1.99
140 73 x0.52 109 x0.78 156 x1.11 210 x1.5 270 x1.93
150 79 x0.52 116 x0.78 164 x1.09 220 x1.47 281 x1.87
160 84 x0.53 123 x0.77 172 x1.08 229 x1.43 292 x1.82
170 90 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 x1.34 321 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
220 114 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 x0.51 170 x0.71 227 x0.95 292 x1.22 362 x1.51
250 128 x0.51 175 x0.7 233 x0.93 299 x1.2 369 x1.48
260 132 x0.51 180 x0.69 239 x0.92 306 x1.18 377 x1.45
270 136 x0.51 185 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 x0.67 255 x0.88 324 x1.12 397 x1.37
300 149 x0.5 199 x0.66 261 x0.87 330 x1.1 404 x1.35
310 152 x0.49 204 x0.66 266 x0.86 336 x1.08 410 x1.32
All 85 127 181 244 312

These male standards were last updated a week ago and are based on 86,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.35 53 x0.59 82 x0.91 116 x1.29 155 x1.72
100 34 x0.34 57 x0.57 86 x0.86 121 x1.21 160 x1.6
110 37 x0.33 60 x0.54 90 x0.81 125 x1.14 165 x1.5
120 39 x0.33 63 x0.52 93 x0.78 130 x1.08 170 x1.42
130 41 x0.32 65 x0.5 96 x0.74 133 x1.03 175 x1.34
140 43 x0.31 68 x0.48 99 x0.71 137 x0.98 179 x1.28
150 45 x0.3 70 x0.47 102 x0.68 141 x0.94 183 x1.22
160 47 x0.29 73 x0.45 105 x0.66 144 x0.9 186 x1.17
170 49 x0.29 75 x0.44 108 x0.63 147 x0.86 190 x1.12
180 51 x0.28 77 x0.43 110 x0.61 150 x0.83 193 x1.07
190 52 x0.27 79 x0.42 113 x0.59 153 x0.8 196 x1.03
200 54 x0.27 81 x0.4 115 x0.58 155 x0.78 200 x1
210 55 x0.26 83 x0.39 117 x0.56 158 x0.75 202 x0.96
220 57 x0.26 85 x0.38 120 x0.54 161 x0.73 205 x0.93
230 58 x0.25 86 x0.38 122 x0.53 163 x0.71 208 x0.9
240 60 x0.25 88 x0.37 124 x0.51 165 x0.69 211 x0.88
250 61 x0.24 90 x0.36 126 x0.5 167 x0.67 213 x0.85
260 62 x0.24 91 x0.35 127 x0.49 170 x0.65 216 x0.83
All 43 68 101 139 182

These female standards were last updated a week ago and are based on 19,000 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

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Olympic

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Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Curl Face Pull Cable Fly Cable Lateral Raise Cable Pull Through One Arm Cable Curl Cable Crunch

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