Lat Pulldown

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.

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

Male Lat Pulldown Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

Female Lat Pulldown Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

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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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.