Reverse Grip Lat Pulldown Standards (lb)

The average Reverse Grip Lat Pulldown is 199 lb for men and 117 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Reverse Grip Lat Pulldown strength standards are based on 142,904 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Reverse Grip Lat Pulldown Standards (lb)

Weight

Strength Level	Weight
Beginner	105 lb
Novice	147 lb
Intermediate	199 lb
Advanced	258 lb
Elite	322 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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

What is the average Reverse Grip Lat Pulldown? The average Reverse Grip Lat Pulldown weight for a male lifter is 199 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Grip Lat Pulldown? Male beginners should aim to lift 105 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	72	105	146	194	246
120	79	113	156	205	258
130	86	121	165	216	270
140	92	129	174	226	282
150	98	136	183	236	293
160	104	143	191	245	303
170	110	150	198	254	313
180	116	157	206	262	322
190	121	163	213	270	331
200	126	169	220	278	340
210	132	175	227	286	348
220	137	181	233	293	356
230	141	186	240	300	364
240	146	192	246	307	372
250	151	197	252	314	379
260	155	202	258	320	386
270	160	207	263	326	393
280	164	212	269	332	400
290	168	217	274	338	406
300	172	221	279	344	412
310	176	226	284	350	419

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	125	169	220	275
20	102	143	194	251	314
25	105	147	199	258	322
30	105	147	199	258	322
35	105	147	199	258	322
40	105	147	199	258	322
45	99	139	188	245	305
50	93	130	176	229	285
55	86	120	162	211	263
60	78	110	148	193	240
65	71	99	134	174	218
70	64	89	121	157	196
75	57	80	108	141	176
80	51	72	97	126	157
85	46	64	87	113	141
90	41	58	78	101	126

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

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

3x10 21%

3x8 16%

3x12 13%

4x10 10%

4x12 5%

4x8 5%

2x10 3%

3x15 3%

2x12 2%

2x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	314
2	3	8	16%	232
3	3	12	13%	196
4	4	10	10%	150
5	4	12	5%	73
6	4	8	5%	71
7	2	10	3%	49
8	3	15	3%	37
9	2	12	2%	34
10	2	8	2%	31

Female

Female Reverse Grip Lat Pulldown Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	58 lb
Novice	84 lb
Intermediate	117 lb
Advanced	155 lb
Elite	196 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.60x
Intermediate	0.80x
Advanced	1.10x
Elite	1.35x

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

What is the average Reverse Grip Lat Pulldown? The average Reverse Grip Lat Pulldown weight for a female lifter is 117 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Grip Lat Pulldown? Female beginners should aim to lift 58 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	40	60	86	117	150
100	44	66	93	124	159
110	48	71	99	131	167
120	53	76	104	138	174
130	56	80	110	144	181
140	60	85	115	150	188
150	64	89	120	156	194
160	67	93	125	161	200
170	70	97	129	166	205
180	74	101	133	171	211
190	77	104	137	175	216
200	80	108	141	180	221
210	82	111	145	184	226
220	85	114	149	188	230
230	88	117	152	192	235
240	91	120	156	196	239
250	93	123	159	200	243
260	96	126	163	204	247

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	72	100	132	167
20	57	82	114	151	190
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	146	185
50	52	75	103	137	173
55	48	69	95	126	160
60	44	63	87	115	146
65	39	57	79	104	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	75	95
85	26	37	51	68	85
90	23	33	46	61	77

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

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

3x10 21%

2x10 12%

3x12 11%

4x10 10%

4x8 10%

3x8 7%

3x6 6%

4x12 5%

3x15 3%

4x20 1%

4x15 1%

4x6 1%

2x15 1%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	47
2	2	10	12%	26
3	3	12	11%	23
4	4	10	10%	22
5	4	8	10%	21
6	3	8	7%	15
7	3	6	6%	14
8	4	12	5%	10
9	3	15	3%	6
10	4	20	1%	3
10	4	15	1%	3
10	4	6	1%	3
10	2	15	1%	3

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Reverse Grip Lat Pulldown strength standards

Strength Level analysed 15,254 qualifying results from 142,904 community lifts to produce our Reverse Grip Lat Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	142,904
Qualifying results	15,254
Male results	13,041
Female results	2,213
Data start	15 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	72	105	146	194	246
120	79	113	156	205	258
130	86	121	165	216	270
140	92	129	174	226	282
150	98	136	183	236	293
160	104	143	191	245	303
170	110	150	198	254	313
180	116	157	206	262	322
190	121	163	213	270	331
200	126	169	220	278	340
210	132	175	227	286	348
220	137	181	233	293	356
230	141	186	240	300	364
240	146	192	246	307	372
250	151	197	252	314	379
260	155	202	258	320	386
270	160	207	263	326	393
280	164	212	269	332	400
290	168	217	274	338	406
300	172	221	279	344	412
310	176	226	284	350	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	125	169	220	275
20	102	143	194	251	314
25	105	147	199	258	322
30	105	147	199	258	322
35	105	147	199	258	322
40	105	147	199	258	322
45	99	139	188	245	305
50	93	130	176	229	285
55	86	120	162	211	263
60	78	110	148	193	240
65	71	99	134	174	218
70	64	89	121	157	196
75	57	80	108	141	176
80	51	72	97	126	157
85	46	64	87	113	141
90	41	58	78	101	126

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	314
2	3	8	16%	232
3	3	12	13%	196
4	4	10	10%	150
5	4	12	5%	73
6	4	8	5%	71
7	2	10	3%	49
8	3	15	3%	37
9	2	12	2%	34
10	2	8	2%	31

BW	Beg.	Nov.	Int.	Adv.	Elite
90	40	60	86	117	150
100	44	66	93	124	159
110	48	71	99	131	167
120	53	76	104	138	174
130	56	80	110	144	181
140	60	85	115	150	188
150	64	89	120	156	194
160	67	93	125	161	200
170	70	97	129	166	205
180	74	101	133	171	211
190	77	104	137	175	216
200	80	108	141	180	221
210	82	111	145	184	226
220	85	114	149	188	230
230	88	117	152	192	235
240	91	120	156	196	239
250	93	123	159	200	243
260	96	126	163	204	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	72	100	132	167
20	57	82	114	151	190
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	146	185
50	52	75	103	137	173
55	48	69	95	126	160
60	44	63	87	115	146
65	39	57	79	104	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	75	95
85	26	37	51	68	85
90	23	33	46	61	77

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	47
2	2	10	12%	26
3	3	12	11%	23
4	4	10	10%	22
5	4	8	10%	21
6	3	8	7%	15
7	3	6	6%	14
8	4	12	5%	10
9	3	15	3%	6
10	4	20	1%	3
10	4	15	1%	3
10	4	6	1%	3
10	2	15	1%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
110	72	105	146	194	246
120	79	113	156	205	258
130	86	121	165	216	270
140	92	129	174	226	282
150	98	136	183	236	293
160	104	143	191	245	303
170	110	150	198	254	313
180	116	157	206	262	322
190	121	163	213	270	331
200	126	169	220	278	340
210	132	175	227	286	348
220	137	181	233	293	356
230	141	186	240	300	364
240	146	192	246	307	372
250	151	197	252	314	379
260	155	202	258	320	386
270	160	207	263	326	393
280	164	212	269	332	400
290	168	217	274	338	406
300	172	221	279	344	412
310	176	226	284	350	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	125	169	220	275
20	102	143	194	251	314
25	105	147	199	258	322
30	105	147	199	258	322
35	105	147	199	258	322
40	105	147	199	258	322
45	99	139	188	245	305
50	93	130	176	229	285
55	86	120	162	211	263
60	78	110	148	193	240
65	71	99	134	174	218
70	64	89	121	157	196
75	57	80	108	141	176
80	51	72	97	126	157
85	46	64	87	113	141
90	41	58	78	101	126

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	314
2	3	8	16%	232
3	3	12	13%	196
4	4	10	10%	150
5	4	12	5%	73
6	4	8	5%	71
7	2	10	3%	49
8	3	15	3%	37
9	2	12	2%	34
10	2	8	2%	31

BW	Beg.	Nov.	Int.	Adv.	Elite
90	40	60	86	117	150
100	44	66	93	124	159
110	48	71	99	131	167
120	53	76	104	138	174
130	56	80	110	144	181
140	60	85	115	150	188
150	64	89	120	156	194
160	67	93	125	161	200
170	70	97	129	166	205
180	74	101	133	171	211
190	77	104	137	175	216
200	80	108	141	180	221
210	82	111	145	184	226
220	85	114	149	188	230
230	88	117	152	192	235
240	91	120	156	196	239
250	93	123	159	200	243
260	96	126	163	204	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	72	100	132	167
20	57	82	114	151	190
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	146	185
50	52	75	103	137	173
55	48	69	95	126	160
60	44	63	87	115	146
65	39	57	79	104	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	75	95
85	26	37	51	68	85
90	23	33	46	61	77

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	47
2	2	10	12%	26
3	3	12	11%	23
4	4	10	10%	22
5	4	8	10%	21
6	3	8	7%	15
7	3	6	6%	14
8	4	12	5%	10
9	3	15	3%	6
10	4	20	1%	3
10	4	15	1%	3
10	4	6	1%	3
10	2	15	1%	3

Reverse Grip Lat Pulldown Standards (lb)

Male

Male Reverse Grip Lat Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Reverse Grip Lat Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Reverse Grip Lat Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	72	105	146	194	246
120	79	113	156	205	258
130	86	121	165	216	270
140	92	129	174	226	282
150	98	136	183	236	293
160	104	143	191	245	303
170	110	150	198	254	313
180	116	157	206	262	322
190	121	163	213	270	331
200	126	169	220	278	340
210	132	175	227	286	348
220	137	181	233	293	356
230	141	186	240	300	364
240	146	192	246	307	372
250	151	197	252	314	379
260	155	202	258	320	386
270	160	207	263	326	393
280	164	212	269	332	400
290	168	217	274	338	406
300	172	221	279	344	412
310	176	226	284	350	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	125	169	220	275
20	102	143	194	251	314
25	105	147	199	258	322
30	105	147	199	258	322
35	105	147	199	258	322
40	105	147	199	258	322
45	99	139	188	245	305
50	93	130	176	229	285
55	86	120	162	211	263
60	78	110	148	193	240
65	71	99	134	174	218
70	64	89	121	157	196
75	57	80	108	141	176
80	51	72	97	126	157
85	46	64	87	113	141
90	41	58	78	101	126

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	314
2	3	8	16%	232
3	3	12	13%	196
4	4	10	10%	150
5	4	12	5%	73
6	4	8	5%	71
7	2	10	3%	49
8	3	15	3%	37
9	2	12	2%	34
10	2	8	2%	31

BW	Beg.	Nov.	Int.	Adv.	Elite
90	40	60	86	117	150
100	44	66	93	124	159
110	48	71	99	131	167
120	53	76	104	138	174
130	56	80	110	144	181
140	60	85	115	150	188
150	64	89	120	156	194
160	67	93	125	161	200
170	70	97	129	166	205
180	74	101	133	171	211
190	77	104	137	175	216
200	80	108	141	180	221
210	82	111	145	184	226
220	85	114	149	188	230
230	88	117	152	192	235
240	91	120	156	196	239
250	93	123	159	200	243
260	96	126	163	204	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	72	100	132	167
20	57	82	114	151	190
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	146	185
50	52	75	103	137	173
55	48	69	95	126	160
60	44	63	87	115	146
65	39	57	79	104	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	75	95
85	26	37	51	68	85
90	23	33	46	61	77

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	47
2	2	10	12%	26
3	3	12	11%	23
4	4	10	10%	22
5	4	8	10%	21
6	3	8	7%	15
7	3	6	6%	14
8	4	12	5%	10
9	3	15	3%	6
10	4	20	1%	3
10	4	15	1%	3
10	4	6	1%	3
10	2	15	1%	3