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Close Grip Lat Pulldown strength standards

What is a good Close Grip Lat Pulldown?

For a 180 lb male, an Intermediate Close Grip Lat Pulldown is about 207 lb (1.15x bodyweight). Advanced starts around 264 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Close Grip Lat Pulldown Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Close Grip Lat Pulldown standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Close Grip Lat Pulldown Standards by Age

How the Close Grip Lat Pulldown standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Close Grip Lat Pulldown standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Close Grip Lat Pulldown Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 207 lbs (1.15x bodyweight) on the Close Grip Lat Pulldown is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Close Grip Lat Pulldown Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Biceps, Latissimus Dorsi, Rhomboids, Trapezius
Equipment Lat Pulldown Machine
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Close Grip Lat Pulldown table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Close Grip Lat Pulldown itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Close Grip Lat Pulldown depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Close Grip Lat Pulldown after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Close Grip Lat Pulldown table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.