Register Log In

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 232,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 54 x0.49 87 x0.79 128 x1.17 178 x1.62 233 x2.12
120 61 x0.51 94 x0.79 138 x1.15 190 x1.58 246 x2.05
130 67 x0.51 102 x0.79 147 x1.13 200 x1.54 259 x1.99
140 73 x0.52 109 x0.78 156 x1.11 210 x1.5 270 x1.93
150 79 x0.52 116 x0.78 164 x1.09 220 x1.47 281 x1.87
160 84 x0.53 123 x0.77 172 x1.08 229 x1.43 292 x1.82
170 90 x0.53 130 x0.76 180 x1.06 238 x1.4 302 x1.77
180 95 x0.53 136 x0.76 187 x1.04 247 x1.37 311 x1.73
190 100 x0.53 142 x0.75 195 x1.02 255 x1.34 321 x1.69
200 105 x0.52 148 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
220 114 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 x0.51 170 x0.71 227 x0.95 292 x1.22 362 x1.51
250 128 x0.51 175 x0.7 233 x0.93 299 x1.2 369 x1.48
260 132 x0.51 180 x0.69 239 x0.92 306 x1.18 377 x1.45
270 136 x0.51 185 x0.69 245 x0.91 312 x1.16 384 x1.42
280 141 x0.5 190 x0.68 250 x0.89 318 x1.14 391 x1.4
290 145 x0.5 195 x0.67 255 x0.88 324 x1.12 397 x1.37
300 149 x0.5 199 x0.66 261 x0.87 330 x1.1 404 x1.35
310 152 x0.49 204 x0.66 266 x0.86 336 x1.08 410 x1.32
All 85 127 181 244 312

These male standards were last updated a week ago and are based on 86,000 filtered lifts.

Female Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.35 53 x0.59 82 x0.91 116 x1.29 155 x1.72
100 34 x0.34 57 x0.57 86 x0.86 121 x1.21 160 x1.6
110 37 x0.33 60 x0.54 90 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 x1.03 175 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 x1.17
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 x0.27 79 x0.42 113 x0.59 153 x0.8 196 x1.03
200 54 x0.27 81 x0.4 115 x0.58 155 x0.78 200 x1
210 55 x0.26 83 x0.39 117 x0.56 158 x0.75 202 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 x0.9
240 60 x0.25 88 x0.37 124 x0.51 165 x0.69 211 x0.88
250 61 x0.24 90 x0.36 126 x0.5 167 x0.67 213 x0.85
260 62 x0.24 91 x0.35 127 x0.49 170 x0.65 216 x0.83
All 43 68 101 139 182

These female standards were last updated a week ago and are based on 19,000 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.

More Exercises

Barbell

Bench Press 10,534,000 lifts Squat 6,127,000 lifts Deadlift 6,203,000 lifts Shoulder Press 1,547,000 lifts Military Press 164,000 lifts Barbell Curl 763,000 lifts Bent Over Row 485,000 lifts Incline Bench Press 312,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 69,000 lifts Hip Thrust 117,000 lifts Rack Pull 26,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Romanian Deadlift 127,000 lifts T-Bar Row 47,000 lifts Decline Bench Press 61,000 lifts Seated Shoulder Press 527 lifts Barbell Shrug 70,000 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Floor Press 10,000 lifts Zercher Squat 7,000 lifts Box Squat 16,000 lifts Good Morning 24,000 lifts Upright Row 41,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Tricep Extension 42,000 lifts Stiff Legged Deadlift 12,000 lifts Bulgarian Split Squat 8,000 lifts Reverse Barbell Curl 178 lifts Wrist Curl 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 143 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Dips 353,000 lifts Push Ups 420,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Sit Ups 48,000 lifts Muscle Ups 47,000 lifts Burpees 9,000 lifts Handstand Push Ups 9,000 lifts Neutral Grip Pull Ups 215 lifts One Arm Pull Ups 310 lifts Diamond Pushups 238 lifts Crunches 28,000 lifts One Arm Push Ups 11,000 lifts Single Leg Squat 14,000 lifts Back Extension 135 lifts Toes To Bar 129 lifts Inverted Row 116 lifts Lunge 6,000 lifts Russian Twist 150 lifts Glute Ham Raise 89 lifts Hanging Leg Raise 184 lifts Lying Leg Raise 114 lifts Glute Bridge 129 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Clean and Press 104,000 lifts Push Jerk 14,000 lifts Hang Clean 458 lifts Power Snatch 6,000 lifts Overhead Squat 12,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 703,000 lifts Dumbbell Curl 570,000 lifts Dumbbell Shoulder Press 342,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Dumbbell Tricep Extension 36,000 lifts Arnold Press 12,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Romanian Deadlift 463 lifts Dumbbell Lunge 37,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Incline Dumbbell Curl 7,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Front Raise 35,000 lifts Dumbbell Concentration Curl 28,000 lifts Dumbbell Tricep Kickback 242 lifts Decline Dumbbell Bench Press 4,000 lifts Dumbbell Pullover 6,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts Dumbbell Floor Press 312 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Vertical Leg Press 14,000 lifts Calf Raise 57,000 lifts Seated Leg Curl 40,000 lifts Pec Deck Fly 15,000 lifts Hip Adduction 5,000 lifts Hip Abduction 8,000 lifts Seated Calf Raise 8,000 lifts

Cable

Lat Pulldown 232,000 lifts Seated Cable Row 35,000 lifts Tricep Pushdown 69,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 314 lifts Face Pull 11,000 lifts Cable Lateral Raise 221 lifts Cable Crunch 110 lifts Cable Fly 10,000 lifts One Arm Cable Curl 76 lifts Cable Pull Through 45 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare lat pulldown versus one of the following exercises:

Seated Cable Row Tricep Pushdown Tricep Rope Pushdown Cable Curl Face Pull Cable Lateral Raise Cable Crunch Cable Fly One Arm Cable Curl Cable Pull Through