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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 216,000 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 55 x0.5 87 x0.79 129 x1.17 178 x1.62 234 x2.12
120 61 x0.51 95 x0.79 138 x1.15 190 x1.58 246 x2.05
130 67 x0.52 102 x0.79 147 x1.13 200 x1.54 259 x1.99
140 73 x0.52 110 x0.78 156 x1.12 211 x1.5 270 x1.93
150 79 x0.53 117 x0.78 164 x1.1 220 x1.47 281 x1.87
160 84 x0.53 124 x0.77 173 x1.08 230 x1.43 292 x1.82
170 90 x0.53 130 x0.77 180 x1.06 238 x1.4 302 x1.77
180 95 x0.53 136 x0.76 188 x1.04 247 x1.37 311 x1.73
190 100 x0.53 143 x0.75 195 x1.03 255 x1.34 320 x1.69
200 105 x0.53 148 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 x0.52 171 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
260 133 x0.51 181 x0.69 239 x0.92 305 x1.17 376 x1.45
270 137 x0.51 186 x0.69 245 x0.91 312 x1.15 383 x1.42
280 141 x0.5 190 x0.68 250 x0.89 318 x1.14 390 x1.39
290 145 x0.5 195 x0.67 255 x0.88 324 x1.12 397 x1.37
300 149 x0.5 200 x0.67 261 x0.87 330 x1.1 403 x1.34
310 153 x0.49 204 x0.66 266 x0.86 336 x1.08 410 x1.32
All 85 128 181 244 312

These male standards were last updated 10 hours ago and are based on 81,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.35 53 x0.59 82 x0.91 116 x1.29 154 x1.71
100 34 x0.34 57 x0.57 86 x0.86 121 x1.21 160 x1.6
110 37 x0.33 60 x0.54 89 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 x1.03 174 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 x1.16
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 x0.28 79 x0.42 113 x0.59 153 x0.8 197 x1.03
200 54 x0.27 81 x0.4 115 x0.58 156 x0.78 200 x1
210 55 x0.26 83 x0.39 117 x0.56 158 x0.75 203 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 x0.91
240 60 x0.25 88 x0.37 124 x0.52 165 x0.69 211 x0.88
250 61 x0.24 90 x0.36 126 x0.5 168 x0.67 213 x0.85
260 62 x0.24 91 x0.35 128 x0.49 170 x0.65 216 x0.83
All 43 68 101 139 182

These female standards were last updated 10 hours ago and are based on 18,000 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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Barbell

Bench Press 9,916,000 lifts Squat 5,798,000 lifts Deadlift 5,879,000 lifts Shoulder Press 1,480,000 lifts Military Press 130,000 lifts Barbell Curl 731,000 lifts Incline Bench Press 287,000 lifts Front Squat 495,000 lifts Bent Over Row 463,000 lifts Sumo Deadlift 55,000 lifts Hex Bar Deadlift 190,000 lifts Hip Thrust 106,000 lifts Close Grip Bench Press 25,000 lifts Romanian Deadlift 119,000 lifts Decline Bench Press 57,000 lifts Rack Pull 21,000 lifts Preacher Curl 20,000 lifts Barbell Shrug 66,000 lifts Pendlay Row 37,000 lifts Stiff Legged Deadlift 9,000 lifts T-Bar Row 44,000 lifts Tricep Extension 39,000 lifts Floor Press 7,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Upright Row 39,000 lifts Lying Tricep Extension 31,000 lifts Good Morning 22,000 lifts Zercher Squat 5,000 lifts Split Squat 3,000 lifts Wrist Curl 6,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 829,000 lifts Push Ups 393,000 lifts Dips 334,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 22,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Handstand Push Ups 7,000 lifts

Olympic

Power Clean 381,000 lifts Clean 111,000 lifts Snatch 143,000 lifts Push Press 96,000 lifts Clean and Jerk 139,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Clean and Press 102,000 lifts Push Jerk 13,000 lifts

Dumbbell

Dumbbell Bench Press 638,000 lifts Dumbbell Curl 532,000 lifts Dumbbell Shoulder Press 315,000 lifts Incline Dumbbell Bench Press 152,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 29,000 lifts Dumbbell Lateral Raise 90,000 lifts Goblet Squat 15,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Lunge 34,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 258,000 lifts Horizontal Leg Press 151,000 lifts Chest Press 40,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 11,000 lifts Calf Raise 53,000 lifts Hack Squat 9,000 lifts Seated Leg Curl 37,000 lifts Seated Calf Raise 7,000 lifts Lying Leg Curl 28,000 lifts Hip Adduction 4,000 lifts Hip Abduction 6,000 lifts

Cable

Lat Pulldown 216,000 lifts Tricep Pushdown 63,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 46,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 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 Face Pull