Lat Pulldown Strength Standards for Men and Women

Discover how your 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 Lat Pulldown Strength Level

Calculate Your Lat Pulldown Strength

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Lat Pulldown Weight Standards

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

LevelWeight
Beginner93 lbs
Novice135 lbs
Intermediate188 lbs
Advanced251 lbs
Elite320 lbs

Lat Pulldown Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite1.75
LevelBodyweight Ratio
Beginner0.30
Novice0.45
Intermediate0.70
Advanced0.95
Elite1.30

Lat Pulldown Standards by Bodyweight

Find the Lat Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs62 lbs94 lbs136 lbs185 lbs240 lbs
120 lbs68 lbs102 lbs145 lbs197 lbs253 lbs
130 lbs74 lbs110 lbs154 lbs207 lbs266 lbs
140 lbs80 lbs117 lbs163 lbs218 lbs277 lbs
150 lbs86 lbs124 lbs172 lbs227 lbs288 lbs
160 lbs92 lbs131 lbs180 lbs237 lbs299 lbs
170 lbs97 lbs138 lbs188 lbs246 lbs309 lbs
180 lbs103 lbs144 lbs195 lbs254 lbs319 lbs
190 lbs108 lbs150 lbs202 lbs263 lbs328 lbs
200 lbs113 lbs156 lbs209 lbs271 lbs337 lbs
210 lbs118 lbs162 lbs216 lbs278 lbs346 lbs
220 lbs123 lbs167 lbs223 lbs286 lbs354 lbs
230 lbs127 lbs173 lbs229 lbs293 lbs362 lbs
240 lbs132 lbs178 lbs235 lbs300 lbs370 lbs
250 lbs136 lbs184 lbs241 lbs307 lbs377 lbs
260 lbs140 lbs189 lbs247 lbs313 lbs385 lbs
270 lbs145 lbs194 lbs253 lbs320 lbs392 lbs
280 lbs149 lbs198 lbs258 lbs326 lbs399 lbs
290 lbs153 lbs203 lbs264 lbs332 lbs405 lbs
300 lbs157 lbs208 lbs269 lbs338 lbs412 lbs
310 lbs161 lbs212 lbs274 lbs344 lbs418 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs39 lbs61 lbs89 lbs124 lbs162 lbs
100 lbs42 lbs64 lbs93 lbs129 lbs168 lbs
110 lbs44 lbs67 lbs97 lbs133 lbs174 lbs
120 lbs47 lbs70 lbs101 lbs138 lbs179 lbs
130 lbs49 lbs73 lbs104 lbs142 lbs183 lbs
140 lbs51 lbs76 lbs108 lbs146 lbs188 lbs
150 lbs53 lbs78 lbs111 lbs149 lbs192 lbs
160 lbs55 lbs81 lbs114 lbs153 lbs196 lbs
170 lbs57 lbs83 lbs116 lbs156 lbs199 lbs
180 lbs59 lbs85 lbs119 lbs159 lbs203 lbs
190 lbs60 lbs87 lbs122 lbs162 lbs206 lbs
200 lbs62 lbs89 lbs124 lbs165 lbs209 lbs
210 lbs64 lbs91 lbs126 lbs167 lbs212 lbs
220 lbs65 lbs93 lbs129 lbs170 lbs215 lbs
230 lbs67 lbs95 lbs131 lbs172 lbs218 lbs
240 lbs68 lbs97 lbs133 lbs175 lbs221 lbs
250 lbs69 lbs98 lbs135 lbs177 lbs223 lbs
260 lbs71 lbs100 lbs137 lbs180 lbs226 lbs

Lat Pulldown Standards by Age

Discover how Lat Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1580 lbs116 lbs162 lbs215 lbs274 lbs
2090 lbs132 lbs184 lbs245 lbs312 lbs
2593 lbs135 lbs188 lbs251 lbs320 lbs
3093 lbs135 lbs188 lbs251 lbs320 lbs
3593 lbs135 lbs188 lbs251 lbs320 lbs
4093 lbs135 lbs188 lbs251 lbs320 lbs
4588 lbs128 lbs179 lbs239 lbs304 lbs
5083 lbs121 lbs169 lbs225 lbs286 lbs
5578 lbs112 lbs157 lbs208 lbs265 lbs
6072 lbs103 lbs144 lbs191 lbs242 lbs
6565 lbs94 lbs130 lbs173 lbs220 lbs
7060 lbs85 lbs118 lbs156 lbs198 lbs
7554 lbs77 lbs106 lbs141 lbs178 lbs
8049 lbs70 lbs96 lbs126 lbs160 lbs
8545 lbs63 lbs87 lbs114 lbs144 lbs
9041 lbs58 lbs79 lbs104 lbs131 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1544 lbs66 lbs94 lbs127 lbs164 lbs
2050 lbs74 lbs106 lbs144 lbs187 lbs
2551 lbs76 lbs109 lbs148 lbs192 lbs
3051 lbs76 lbs109 lbs148 lbs192 lbs
3551 lbs76 lbs109 lbs148 lbs192 lbs
4051 lbs76 lbs109 lbs148 lbs192 lbs
4548 lbs72 lbs104 lbs141 lbs182 lbs
5046 lbs69 lbs98 lbs133 lbs171 lbs
5543 lbs64 lbs91 lbs123 lbs159 lbs
6040 lbs59 lbs84 lbs113 lbs146 lbs
6537 lbs54 lbs76 lbs103 lbs133 lbs
7034 lbs49 lbs69 lbs93 lbs120 lbs
7531 lbs45 lbs63 lbs84 lbs108 lbs
8029 lbs41 lbs57 lbs76 lbs97 lbs
8527 lbs38 lbs52 lbs69 lbs88 lbs
9025 lbs35 lbs48 lbs63 lbs80 lbs

Lat Pulldown Overview

The Lat Pulldown is a strength training exercise that targets the latissimus dorsi, improving upper body strength and posture by mimicking the pull-up movement in a seated position with a cable machine.

Muscles Worked

Equipment Needed

Lat Pulldown Machine

How To Perform the Lat Pulldown

  1. Sit down at the lat pulldown machine and adjust the thigh pads to secure your legs.
  2. Grasp the bar with a wide overhand grip, palms facing forward.
  3. Begin with your arms fully extended above your head and back straight.
  4. Pull the bar down towards your chest, squeezing your shoulder blades together.
  5. Pause briefly at the bottom of the movement.
  6. Slowly return the bar to the starting position with controlled movement.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Lat Pulldown

  • Maintain a straight back and avoid swinging your torso.
  • Engage your core throughout the movement.
  • Exhale as you pull the bar down and inhale as you return it to the starting position.
  • Avoid using momentum; focus on controlled, deliberate movements.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Lat Pulldown?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now