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 103,000 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 x1.19 180 x1.64 236 x2.14
120 63 x0.52 97 x0.81 140 x1.17 192 x1.6 249 x2.07
130 69 x0.53 104 x0.8 150 x1.15 203 x1.56 261 x2.01
140 75 x0.54 112 x0.8 158 x1.13 213 x1.52 273 x1.95
150 81 x0.54 119 x0.79 167 x1.11 223 x1.49 284 x1.89
160 87 x0.54 126 x0.79 175 x1.09 232 x1.45 295 x1.84
170 92 x0.54 133 x0.78 183 x1.08 242 x1.42 305 x1.79
180 98 x0.54 139 x0.77 191 x1.06 250 x1.39 315 x1.75
190 103 x0.54 145 x0.77 198 x1.04 259 x1.36 324 x1.71
200 108 x0.54 151 x0.76 205 x1.03 267 x1.33 333 x1.66
210 113 x0.54 157 x0.75 212 x1.01 274 x1.31 342 x1.63
220 118 x0.54 163 x0.74 218 x0.99 282 x1.28 350 x1.59
230 122 x0.53 169 x0.73 225 x0.98 289 x1.26 358 x1.56
240 127 x0.53 174 x0.73 231 x0.96 296 x1.23 366 x1.53
250 132 x0.53 179 x0.72 237 x0.95 303 x1.21 374 x1.49
260 136 x0.52 184 x0.71 243 x0.93 310 x1.19 381 x1.47
270 140 x0.52 189 x0.7 249 x0.92 316 x1.17 388 x1.44
280 144 x0.52 194 x0.69 254 x0.91 323 x1.15 395 x1.41
290 149 x0.51 199 x0.69 260 x0.9 329 x1.13 402 x1.39
300 153 x0.51 204 x0.68 265 x0.88 335 x1.12 409 x1.36
310 157 x0.51 208 x0.67 270 x0.87 341 x1.1 415 x1.34
All 87 130 184 247 316

These male standards were last updated 4 days ago and are based on 48,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 33 x0.37 55 x0.61 83 x0.92 117 x1.3 155 x1.72
100 36 x0.36 58 x0.58 87 x0.87 122 x1.22 161 x1.61
110 38 x0.35 61 x0.56 91 x0.83 126 x1.15 166 x1.5
120 41 x0.34 64 x0.53 94 x0.79 130 x1.09 170 x1.42
130 43 x0.33 67 x0.51 97 x0.75 134 x1.03 174 x1.34
140 45 x0.32 69 x0.49 100 x0.72 138 x0.98 178 x1.27
150 47 x0.31 71 x0.48 103 x0.69 141 x0.94 182 x1.21
160 48 x0.3 74 x0.46 106 x0.66 144 x0.9 186 x1.16
170 50 x0.29 76 x0.45 108 x0.64 147 x0.86 189 x1.11
180 52 x0.29 78 x0.43 111 x0.62 150 x0.83 192 x1.07
190 53 x0.28 80 x0.42 113 x0.6 152 x0.8 195 x1.03
200 55 x0.27 82 x0.41 115 x0.58 155 x0.78 198 x0.99
210 56 x0.27 83 x0.4 118 x0.56 158 x0.75 201 x0.96
220 58 x0.26 85 x0.39 120 x0.54 160 x0.73 204 x0.93
230 59 x0.26 87 x0.38 122 x0.53 162 x0.71 206 x0.9
240 60 x0.25 88 x0.37 124 x0.51 164 x0.68 209 x0.87
250 62 x0.25 90 x0.36 125 x0.5 167 x0.67 211 x0.84
260 63 x0.24 92 x0.35 127 x0.49 169 x0.65 214 x0.82
All 44 69 101 140 182

These female standards were last updated 4 days ago and are based on 11,000 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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Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Tricep Rope Pushdown Tricep Pushdown