Lat Pulldown Standards

Measured in lb

Lat Pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Lat Pulldown standards are based on 735,000 lifts by Strength Level users

How To Lat Pulldown

♂ Male
♀ Female

Male Lat Pulldown Standards (lb)

Strength Level	Weight
Beginner	85 lb
Novice	127 lb
Intermediate	180 lb
Advanced	243 lb
Elite	312 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Lat Pulldown? (lb)

What is the average Lat Pulldown? The average Lat Pulldown weight for a male lifter is 180 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Male beginners should aim to lift 85 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by male lifters:

3x10 22%

3x8 11%

3x12 9%

4x10 8%

4x12 5%

4x8 5%

2x10 4%

5x10 3%

3x6 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	4525
2	3	8	11%	2256
3	3	12	9%	1891
4	4	10	8%	1721
5	4	12	5%	1022
6	4	8	5%	988
7	2	10	4%	831
8	5	10	3%	673
9	3	6	3%	608
10	3	15	3%	522

Calculate Your Strength Level

Female Lat Pulldown Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	43 lb
Novice	68 lb
Intermediate	101 lb
Advanced	140 lb
Elite	184 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	0.95x
Elite	1.30x

How much should I be able to Lat Pulldown? (lb)

What is the average Lat Pulldown? The average Lat Pulldown weight for a female lifter is 101 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Female beginners should aim to lift 43 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by female lifters:

3x10 20%

3x8 11%

3x12 11%

4x10 9%

3x15 6%

4x12 5%

4x8 5%

2x10 3%

3x6 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	1169
2	3	8	11%	639
3	3	12	11%	637
4	4	10	9%	510
5	3	15	6%	339
6	4	12	5%	298
7	4	8	5%	292
8	2	10	3%	189
9	3	6	2%	143
10	5	10	2%	134

Calculate Your Strength Level

Recommended Program

For Lat Pulldown we recommend following the PHUL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72