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Close Grip Lat Pulldown Strength Standards for Men and Women

Discover how your Close Grip Lat Pulldown performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Close Grip Lat Pulldown Strength Level

Calculate Your Close Grip Lat Pulldown Strength

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Close Grip Lat Pulldown Weight Standards

Compare your Close Grip Lat Pulldown performance to these weight standards and see where you stand.

LevelWeight
Beginner108 lbs
Novice152 lbs
Intermediate205 lbs
Advanced267 lbs
Elite334 lbs

Close Grip Lat Pulldown Bodyweight Ratio Standards

See how your Close Grip Lat Pulldown strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.40
Novice0.55
Intermediate0.80
Advanced1.10
Elite1.40

Close Grip Lat Pulldown Standards by Bodyweight

Find the Close Grip Lat Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs71 lbs103 lbs144 lbs192 lbs244 lbs
120 lbs79 lbs113 lbs155 lbs205 lbs259 lbs
130 lbs86 lbs122 lbs166 lbs217 lbs272 lbs
140 lbs94 lbs131 lbs176 lbs229 lbs285 lbs
150 lbs101 lbs139 lbs186 lbs240 lbs298 lbs
160 lbs107 lbs147 lbs195 lbs250 lbs310 lbs
170 lbs114 lbs155 lbs204 lbs261 lbs321 lbs
180 lbs121 lbs162 lbs213 lbs270 lbs332 lbs
190 lbs127 lbs169 lbs221 lbs280 lbs342 lbs
200 lbs133 lbs177 lbs229 lbs289 lbs353 lbs
210 lbs139 lbs183 lbs237 lbs298 lbs362 lbs
220 lbs145 lbs190 lbs245 lbs306 lbs372 lbs
230 lbs150 lbs196 lbs252 lbs315 lbs381 lbs
240 lbs156 lbs203 lbs259 lbs323 lbs390 lbs
250 lbs161 lbs209 lbs266 lbs330 lbs398 lbs
260 lbs166 lbs215 lbs273 lbs338 lbs407 lbs
270 lbs171 lbs221 lbs279 lbs345 lbs415 lbs
280 lbs176 lbs227 lbs286 lbs352 lbs422 lbs
290 lbs181 lbs232 lbs292 lbs359 lbs430 lbs
300 lbs186 lbs238 lbs298 lbs366 lbs438 lbs
310 lbs191 lbs243 lbs304 lbs373 lbs445 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs40 lbs60 lbs85 lbs116 lbs150 lbs
100 lbs45 lbs66 lbs93 lbs124 lbs159 lbs
110 lbs49 lbs71 lbs99 lbs132 lbs169 lbs
120 lbs54 lbs77 lbs106 lbs140 lbs177 lbs
130 lbs58 lbs82 lbs112 lbs147 lbs185 lbs
140 lbs62 lbs87 lbs118 lbs154 lbs193 lbs
150 lbs66 lbs92 lbs123 lbs160 lbs200 lbs
160 lbs70 lbs96 lbs129 lbs166 lbs207 lbs
170 lbs74 lbs101 lbs134 lbs172 lbs213 lbs
180 lbs77 lbs105 lbs139 lbs178 lbs219 lbs
190 lbs81 lbs109 lbs144 lbs183 lbs225 lbs
200 lbs84 lbs113 lbs148 lbs188 lbs231 lbs
210 lbs88 lbs117 lbs153 lbs193 lbs237 lbs
220 lbs91 lbs121 lbs157 lbs198 lbs242 lbs
230 lbs94 lbs124 lbs161 lbs203 lbs247 lbs
240 lbs97 lbs128 lbs165 lbs207 lbs252 lbs
250 lbs100 lbs131 lbs169 lbs212 lbs257 lbs
260 lbs103 lbs135 lbs173 lbs216 lbs262 lbs

Close Grip Lat Pulldown Standards by Age

Discover how Close Grip Lat Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1593 lbs130 lbs175 lbs228 lbs285 lbs
20106 lbs148 lbs200 lbs260 lbs325 lbs
25108 lbs152 lbs205 lbs267 lbs334 lbs
30108 lbs152 lbs205 lbs267 lbs334 lbs
35108 lbs152 lbs205 lbs267 lbs334 lbs
40108 lbs152 lbs205 lbs267 lbs334 lbs
45103 lbs144 lbs195 lbs253 lbs317 lbs
5097 lbs136 lbs183 lbs238 lbs298 lbs
5590 lbs126 lbs170 lbs221 lbs276 lbs
6083 lbs115 lbs156 lbs202 lbs252 lbs
6576 lbs105 lbs141 lbs183 lbs228 lbs
7068 lbs95 lbs127 lbs165 lbs206 lbs
7562 lbs85 lbs114 lbs148 lbs184 lbs
8056 lbs77 lbs103 lbs133 lbs166 lbs
8551 lbs70 lbs93 lbs120 lbs149 lbs
9046 lbs63 lbs84 lbs109 lbs135 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1550 lbs72 lbs100 lbs133 lbs169 lbs
2057 lbs82 lbs114 lbs151 lbs192 lbs
2558 lbs84 lbs117 lbs155 lbs197 lbs
3058 lbs84 lbs117 lbs155 lbs197 lbs
3558 lbs84 lbs117 lbs155 lbs197 lbs
4058 lbs84 lbs117 lbs155 lbs197 lbs
4555 lbs80 lbs111 lbs148 lbs188 lbs
5052 lbs75 lbs104 lbs139 lbs176 lbs
5549 lbs70 lbs97 lbs129 lbs164 lbs
6045 lbs64 lbs89 lbs118 lbs150 lbs
6541 lbs59 lbs81 lbs107 lbs136 lbs
7038 lbs53 lbs73 lbs97 lbs123 lbs
7534 lbs48 lbs66 lbs87 lbs110 lbs
8031 lbs44 lbs60 lbs79 lbs99 lbs
8529 lbs40 lbs54 lbs71 lbs90 lbs
9026 lbs37 lbs50 lbs65 lbs81 lbs

Close Grip Lat Pulldown Overview

The Close Grip Lat Pulldown targets the latissimus dorsi and other upper back muscles, emphasizing a close hand position to enhance upper back strength and muscle definition.

Muscles Worked

Equipment Needed

Lat Pulldown Machine

How To Perform the Close Grip Lat Pulldown

  1. Sit down at a lat pulldown machine and adjust the thigh pads to secure your legs.
  2. Grasp the bar with a close, underhand grip, hands approximately shoulder-width apart.
  3. Sit with your back straight and lean slightly back at the hips.
  4. Pull the bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back.
  5. Pause briefly at the bottom of the movement, ensuring your elbows are close to your body.
  6. Slowly return the bar to the starting position with a controlled motion, fully extending your arms.
  7. Repeat for the desired number of repetitions, maintaining proper form throughout.

Want to perfect your form? Check out our detailed guide on Close Grip Lat Pulldown for proper technique and tips.

Pro Tips for Close Grip Lat Pulldown

  • Keep your core engaged and back straight to avoid using momentum.
  • Focus on pulling with your back muscles rather than your arms to maximize effectiveness.
  • Avoid leaning too far back, which can reduce the engagement of the target muscles.
  • Control the movement both on the way down and up to ensure full muscle engagement.

Close Grip Lat Pulldown Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

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