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Close Grip Lat Pulldown Strength Standards

Quick Answer Close Grip Lat Pulldown

A 180 lb male with an Intermediate-level Close Grip Lat Pulldown of 207 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 264 lbs (1.47x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Close Grip Lat Pulldown? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Latissimus Dorsi, Rhomboids, Trapezius
Equipment Lat Pulldown Machine
Data Points 71 rows

How Strong Is Your Close Grip Lat Pulldown?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Close Grip Lat Pulldown?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 65 97 138 186 238
120 73 107 149 199 253
130 80 116 160 211 266
140 88 125 170 223 279
150 95 133 180 234 292
160 101 141 189 244 304
170 108 149 198 255 315
180 115 156 207 264 326
190 121 163 215 274 336
200 127 171 223 283 347
210 133 177 231 292 356
220 139 184 239 300 366
230 144 190 246 309 375
240 150 197 253 317 384
250 155 203 260 324 392
260 160 209 267 332 401
270 165 215 273 339 409
280 170 221 280 346 416
290 175 226 286 353 424
300 180 232 292 360 432
310 185 237 298 367 439

How Does Age Affect Close Grip Lat Pulldown Strength?

How Close Grip Lat Pulldown standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 87 124 169 222 279
20 100 142 194 254 319
25 102 146 199 261 328
30 102 146 199 261 328
35 102 146 199 261 328
40 102 146 199 261 328
45 97 138 189 247 311
50 91 130 177 232 292
55 84 120 164 215 270
60 77 109 150 196 246
65 70 99 135 177 222
70 62 89 121 159 200
75 56 79 108 142 178
80 50 71 97 127 160
85 45 64 87 114 143
90 40 57 78 103 129

What Do Close Grip Lat Pulldown Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Close Grip Lat Pulldown, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Close Grip Lat Pulldown. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Close Grip Lat Pulldown technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your Close Grip Lat Pulldown setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your Close Grip Lat Pulldown is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Close Grip Lat Pulldown

Tier-specific training recommendations to move your Close Grip Lat Pulldown to the next level.

Beginner → Novice Building Your Foundation
  • Train the Close Grip Lat Pulldown 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Close Grip Lat Pulldown.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Close Grip Lat Pulldown under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform 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.

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.

Where Do These Close Grip Lat Pulldown Standards Come From?

These Close Grip Lat Pulldown standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Close Grip Lat Pulldown Good for Your Weight?

Strength standards help you objectively measure your Close Grip Lat Pulldown performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Close Grip Lat Pulldown 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Close Grip Lat Pulldown depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Close Grip Lat Pulldown within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE