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 40 x0.36 70 x0.64 110 x1 160 x1.46 216 x1.96
120 49 x0.41 82 x0.68 125 x1.04 178 x1.48 236 x1.97
130 58 x0.45 93 x0.72 140 x1.07 195 x1.5 256 x1.97
140 67 x0.48 105 x0.75 154 x1.1 211 x1.51 275 x1.96
150 76 x0.51 116 x0.78 167 x1.11 227 x1.52 293 x1.95
160 85 x0.53 128 x0.8 181 x1.13 243 x1.52 311 x1.94
170 94 x0.56 138 x0.81 193 x1.14 258 x1.52 328 x1.93
180 103 x0.57 149 x0.83 206 x1.15 272 x1.51 344 x1.91
190 112 x0.59 160 x0.84 218 x1.15 286 x1.51 360 x1.89
200 121 x0.6 170 x0.85 230 x1.15 300 x1.5 375 x1.88
210 129 x0.62 180 x0.86 242 x1.15 314 x1.49 390 x1.86
220 138 x0.63 190 x0.86 254 x1.15 327 x1.48 405 x1.84
230 146 x0.63 200 x0.87 265 x1.15 339 x1.47 419 x1.82
240 154 x0.64 209 x0.87 276 x1.15 352 x1.47 433 x1.8
250 162 x0.65 218 x0.87 286 x1.15 364 x1.45 446 x1.78
260 170 x0.65 228 x0.88 297 x1.14 375 x1.44 459 x1.77
270 178 x0.66 237 x0.88 307 x1.14 387 x1.43 472 x1.75
280 186 x0.66 245 x0.88 317 x1.13 398 x1.42 484 x1.73
290 193 x0.67 254 x0.88 327 x1.13 409 x1.41 496 x1.71
300 201 x0.67 263 x0.88 337 x1.12 420 x1.4 508 x1.69
310 208 x0.67 271 x0.87 346 x1.12 431 x1.39 520 x1.68
All 87 137 201 278 363

These male standards were last updated 6 days ago and are based on 216 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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