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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 308,000 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 x1.16 177 x1.61 232 x2.11
120 60 x0.5 94 x0.78 137 x1.14 189 x1.57 245 x2.04
130 66 x0.51 102 x0.78 146 x1.13 199 x1.53 258 x1.98
140 72 x0.52 109 x0.78 155 x1.11 210 x1.5 269 x1.92
150 78 x0.52 116 x0.77 164 x1.09 219 x1.46 280 x1.87
160 84 x0.52 123 x0.77 172 x1.07 229 x1.43 291 x1.82
170 89 x0.53 130 x0.76 180 x1.06 238 x1.4 301 x1.77
180 95 x0.53 136 x0.75 187 x1.04 246 x1.37 311 x1.73
190 100 x0.53 142 x0.75 194 x1.02 255 x1.34 320 x1.68
200 105 x0.52 148 x0.74 201 x1.01 263 x1.31 329 x1.64
210 110 x0.52 154 x0.73 208 x0.99 270 x1.29 338 x1.61
220 115 x0.52 159 x0.72 215 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 x1.2 369 x1.48
260 132 x0.51 181 x0.69 239 x0.92 305 x1.17 377 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 x1.12 397 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 x1.08 410 x1.32
All 85 127 180 243 312

These male standards were last updated a week ago and are based on 104,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.35 53 x0.59 81 x0.9 116 x1.29 154 x1.72
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 x1.14 166 x1.51
120 39 x0.32 62 x0.52 93 x0.77 130 x1.08 171 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 x0.71 138 x0.98 180 x1.28
150 45 x0.3 70 x0.47 103 x0.68 141 x0.94 184 x1.22
160 47 x0.29 73 x0.45 106 x0.66 145 x0.9 188 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 x0.84 195 x1.08
190 52 x0.28 79 x0.42 114 x0.6 154 x0.81 198 x1.04
200 54 x0.27 81 x0.41 116 x0.58 157 x0.78 201 x1.01
210 56 x0.26 83 x0.4 118 x0.56 159 x0.76 204 x0.97
220 57 x0.26 85 x0.39 121 x0.55 162 x0.74 207 x0.94
230 59 x0.25 87 x0.38 123 x0.53 164 x0.72 210 x0.91
240 60 x0.25 89 x0.37 125 x0.52 167 x0.7 213 x0.89
250 61 x0.25 90 x0.36 127 x0.51 169 x0.68 215 x0.86
260 63 x0.24 92 x0.35 129 x0.5 172 x0.66 218 x0.84
All 43 68 101 140 184

These female standards were last updated a week ago and are based on 23,000 filtered lifts.

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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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Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

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Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

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Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

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

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