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 66 x0.55 100 x0.83 143 x1.19 194 x1.62 250 x2.08
130 73 x0.56 108 x0.83 153 x1.17 205 x1.58 262 x2.02
140 79 x0.56 116 x0.83 162 x1.16 216 x1.54 275 x1.96
150 85 x0.57 123 x0.82 171 x1.14 226 x1.51 286 x1.91
160 91 x0.57 131 x0.82 180 x1.12 236 x1.48 297 x1.86
170 97 x0.57 138 x0.81 188 x1.1 246 x1.44 308 x1.81
180 103 x0.57 145 x0.8 196 x1.09 255 x1.41 318 x1.77
190 109 x0.57 151 x0.8 203 x1.07 263 x1.39 328 x1.72
200 114 x0.57 158 x0.79 211 x1.05 272 x1.36 337 x1.69
210 119 x0.57 164 x0.78 218 x1.04 280 x1.33 346 x1.65
220 124 x0.57 170 x0.77 225 x1.02 288 x1.31 355 x1.61
230 129 x0.56 176 x0.76 232 x1.01 295 x1.28 363 x1.58
240 134 x0.56 181 x0.76 238 x0.99 303 x1.26 372 x1.55
250 139 x0.56 187 x0.75 245 x0.98 310 x1.24 380 x1.52
260 144 x0.55 192 x0.74 251 x0.96 317 x1.22 387 x1.49
270 148 x0.55 198 x0.73 257 x0.95 324 x1.2 395 x1.46
280 153 x0.55 203 x0.72 263 x0.94 330 x1.18 402 x1.44
290 157 x0.54 208 x0.72 268 x0.93 337 x1.16 409 x1.41
300 162 x0.54 213 x0.71 274 x0.91 343 x1.14 416 x1.39
310 166 x0.53 218 x0.7 279 x0.9 349 x1.13 423 x1.36
All 92 134 188 251 320

These male standards were last updated a month ago and are based on 18,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 36 x0.36 59 x0.59 88 x0.88 123 x1.23 163 x1.63
110 39 x0.35 62 x0.56 92 x0.84 128 x1.17 168 x1.53
120 41 x0.34 65 x0.54 96 x0.8 133 x1.11 173 x1.44
130 44 x0.34 68 x0.52 99 x0.77 137 x1.05 178 x1.37
140 46 x0.33 71 x0.51 103 x0.73 141 x1.01 182 x1.3
150 48 x0.32 73 x0.49 106 x0.71 144 x0.96 187 x1.24
160 50 x0.31 76 x0.47 109 x0.68 148 x0.92 191 x1.19
170 52 x0.31 78 x0.46 112 x0.66 151 x0.89 194 x1.14
180 54 x0.3 81 x0.45 114 x0.64 154 x0.86 198 x1.1
190 56 x0.29 83 x0.44 117 x0.62 157 x0.83 201 x1.06
200 57 x0.29 85 x0.42 120 x0.6 160 x0.8 205 x1.02
210 59 x0.28 87 x0.41 122 x0.58 163 x0.78 208 x0.99
220 61 x0.28 89 x0.4 124 x0.56 166 x0.75 211 x0.96
230 62 x0.27 91 x0.39 126 x0.55 168 x0.73 214 x0.93
240 64 x0.26 92 x0.39 129 x0.54 171 x0.71 216 x0.9
250 65 x0.26 94 x0.38 131 x0.52 173 x0.69 219 x0.88
260 66 x0.26 96 x0.37 133 x0.51 175 x0.67 222 x0.85
All 45 71 104 143 186

These female standards were last updated a month ago and are based on 3,000 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