Reverse Grip Lat Pulldown Standards

Measured in lb

Reverse grip lat pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our reverse grip lat pulldown standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Reverse Grip Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 39 x0.36 69 x0.63 109 x0.99 158 x1.44 214 x1.94
120 49 x0.4 81 x0.68 124 x1.03 176 x1.47 235 x1.95
130 58 x0.45 93 x0.72 139 x1.07 194 x1.49 255 x1.96
140 67 x0.48 105 x0.75 153 x1.09 211 x1.5 274 x1.96
150 77 x0.51 116 x0.78 167 x1.11 227 x1.51 292 x1.95
160 86 x0.54 128 x0.8 181 x1.13 243 x1.52 310 x1.94
170 95 x0.56 139 x0.82 194 x1.14 258 x1.52 328 x1.93
180 104 x0.58 150 x0.83 207 x1.15 273 x1.52 344 x1.91
190 113 x0.6 161 x0.85 220 x1.16 287 x1.51 361 x1.9
200 122 x0.61 171 x0.86 232 x1.16 302 x1.51 376 x1.88
210 131 x0.62 182 x0.87 244 x1.16 315 x1.5 392 x1.87
220 140 x0.63 192 x0.87 256 x1.16 329 x1.49 407 x1.85
230 148 x0.64 202 x0.88 267 x1.16 342 x1.49 421 x1.83
240 157 x0.65 212 x0.88 279 x1.16 354 x1.48 435 x1.81
250 165 x0.66 221 x0.89 290 x1.16 367 x1.47 449 x1.8
260 173 x0.67 231 x0.89 300 x1.16 379 x1.46 462 x1.78
270 181 x0.67 240 x0.89 311 x1.15 391 x1.45 476 x1.76
280 189 x0.68 249 x0.89 321 x1.15 402 x1.44 488 x1.74
290 197 x0.68 258 x0.89 331 x1.14 414 x1.43 501 x1.73
300 205 x0.68 267 x0.89 341 x1.14 425 x1.42 513 x1.71
310 212 x0.68 276 x0.89 351 x1.13 436 x1.41 525 x1.69
All 88 138 202 278 363

These male standards were last updated December and are based on 244 filtered lifts.

lb
lb

Female Reverse Grip Lat Pulldown Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 11 x0.13 33 x0.36 67 x0.74 112 x1.25 167 x1.86
100 13 x0.13 35 x0.35 70 x0.7 117 x1.17 173 x1.73
110 15 x0.13 38 x0.35 74 x0.67 122 x1.11 179 x1.63
120 16 x0.14 41 x0.34 78 x0.65 127 x1.05 184 x1.54
130 18 x0.14 43 x0.33 81 x0.62 131 x1.01 189 x1.46
140 19 x0.14 45 x0.32 84 x0.6 135 x0.96 194 x1.39
150 21 x0.14 47 x0.31 87 x0.58 138 x0.92 198 x1.32
160 22 x0.14 49 x0.31 89 x0.56 142 x0.89 203 x1.27
170 23 x0.14 51 x0.3 92 x0.54 145 x0.85 206 x1.21
180 25 x0.14 53 x0.29 95 x0.53 148 x0.82 210 x1.17
190 26 x0.14 55 x0.29 97 x0.51 151 x0.79 214 x1.12
200 27 x0.13 57 x0.28 99 x0.5 154 x0.77 217 x1.09
210 28 x0.13 58 x0.28 101 x0.48 157 x0.75 220 x1.05
220 29 x0.13 60 x0.27 104 x0.47 159 x0.72 224 x1.02
230 30 x0.13 61 x0.27 106 x0.46 162 x0.7 227 x0.99
240 31 x0.13 63 x0.26 108 x0.45 164 x0.68 229 x0.96
250 32 x0.13 64 x0.26 110 x0.44 167 x0.67 232 x0.93
260 33 x0.13 66 x0.25 111 x0.43 169 x0.65 235 x0.9
All 19 45 85 136 197

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

lb
lb

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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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Exercise Comparisons

Compare reverse grip lat pulldown versus one of the following exercises:

Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull Cable Bicep Curl Cable Crossover Straight Arm Pulldown Cable Overhead Tricep Extension Cable Woodchoppers Cable Pull Through Cable Lateral Raise Reverse Grip Tricep Pushdown Cable Crunch One Arm Cable Bicep Curl High Pulley Crunch Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

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