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Reverse Grip Lat Pulldown Strength Standards for Men and Women

Discover how your Reverse 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 Reverse Grip Lat Pulldown Strength Level

Calculate Your Reverse Grip Lat Pulldown Strength

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Reverse Grip Lat Pulldown Weight Standards

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

LevelWeight
Beginner93 lbs
Novice139 lbs
Intermediate199 lbs
Advanced268 lbs
Elite345 lbs

Reverse Grip Lat Pulldown Bodyweight Ratio Standards

See how your Reverse 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
Beginner0.15
Novice0.30
Intermediate0.60
Advanced0.95
Elite1.40

Reverse Grip Lat Pulldown Standards by Bodyweight

Find the Reverse Grip Lat Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs54 lbs87 lbs130 lbs182 lbs240 lbs
120 lbs62 lbs97 lbs142 lbs197 lbs257 lbs
130 lbs69 lbs107 lbs154 lbs211 lbs273 lbs
140 lbs77 lbs116 lbs166 lbs224 lbs288 lbs
150 lbs85 lbs125 lbs177 lbs237 lbs303 lbs
160 lbs92 lbs134 lbs187 lbs249 lbs317 lbs
170 lbs99 lbs143 lbs198 lbs261 lbs330 lbs
180 lbs106 lbs152 lbs208 lbs273 lbs343 lbs
190 lbs113 lbs160 lbs217 lbs284 lbs355 lbs
200 lbs120 lbs168 lbs227 lbs294 lbs367 lbs
210 lbs127 lbs176 lbs236 lbs305 lbs379 lbs
220 lbs133 lbs183 lbs244 lbs315 lbs390 lbs
230 lbs139 lbs191 lbs253 lbs324 lbs401 lbs
240 lbs146 lbs198 lbs261 lbs334 lbs411 lbs
250 lbs152 lbs205 lbs270 lbs343 lbs421 lbs
260 lbs158 lbs212 lbs277 lbs352 lbs431 lbs
270 lbs163 lbs219 lbs285 lbs361 lbs441 lbs
280 lbs169 lbs225 lbs293 lbs369 lbs450 lbs
290 lbs175 lbs232 lbs300 lbs377 lbs459 lbs
300 lbs180 lbs238 lbs307 lbs385 lbs468 lbs
310 lbs186 lbs244 lbs314 lbs393 lbs477 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs34 lbs68 lbs113 lbs168 lbs
100 lbs14 lbs36 lbs71 lbs118 lbs174 lbs
110 lbs16 lbs39 lbs75 lbs123 lbs180 lbs
120 lbs17 lbs42 lbs79 lbs128 lbs185 lbs
130 lbs19 lbs44 lbs82 lbs132 lbs190 lbs
140 lbs20 lbs46 lbs85 lbs136 lbs195 lbs
150 lbs22 lbs48 lbs88 lbs139 lbs199 lbs
160 lbs23 lbs50 lbs90 lbs143 lbs204 lbs
170 lbs24 lbs52 lbs93 lbs146 lbs207 lbs
180 lbs26 lbs54 lbs96 lbs149 lbs211 lbs
190 lbs27 lbs56 lbs98 lbs152 lbs215 lbs
200 lbs28 lbs58 lbs100 lbs155 lbs218 lbs
210 lbs29 lbs59 lbs102 lbs158 lbs221 lbs
220 lbs30 lbs61 lbs105 lbs160 lbs225 lbs
230 lbs31 lbs62 lbs107 lbs163 lbs228 lbs
240 lbs32 lbs64 lbs109 lbs165 lbs230 lbs
250 lbs33 lbs65 lbs111 lbs168 lbs233 lbs
260 lbs34 lbs67 lbs112 lbs170 lbs236 lbs

Reverse Grip Lat Pulldown Standards by Age

Discover how Reverse Grip Lat Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1579 lbs119 lbs169 lbs229 lbs294 lbs
2090 lbs136 lbs194 lbs261 lbs336 lbs
2593 lbs139 lbs199 lbs268 lbs345 lbs
3093 lbs139 lbs199 lbs268 lbs345 lbs
3593 lbs139 lbs199 lbs268 lbs345 lbs
4093 lbs139 lbs199 lbs268 lbs345 lbs
4588 lbs132 lbs188 lbs255 lbs327 lbs
5083 lbs124 lbs177 lbs239 lbs307 lbs
5577 lbs115 lbs164 lbs221 lbs284 lbs
6070 lbs105 lbs150 lbs202 lbs259 lbs
6563 lbs95 lbs135 lbs182 lbs234 lbs
7057 lbs85 lbs121 lbs164 lbs210 lbs
7551 lbs76 lbs109 lbs147 lbs188 lbs
8046 lbs68 lbs97 lbs131 lbs168 lbs
8541 lbs61 lbs87 lbs118 lbs151 lbs
9037 lbs56 lbs79 lbs106 lbs136 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs40 lbs73 lbs117 lbs169 lbs
2020 lbs45 lbs84 lbs134 lbs193 lbs
2520 lbs46 lbs86 lbs137 lbs198 lbs
3020 lbs46 lbs86 lbs137 lbs198 lbs
3520 lbs46 lbs86 lbs137 lbs198 lbs
4020 lbs46 lbs86 lbs137 lbs198 lbs
4519 lbs44 lbs81 lbs130 lbs188 lbs
5018 lbs41 lbs77 lbs123 lbs177 lbs
5517 lbs38 lbs71 lbs113 lbs163 lbs
6015 lbs35 lbs65 lbs104 lbs149 lbs
6514 lbs32 lbs59 lbs94 lbs135 lbs
7013 lbs29 lbs53 lbs84 lbs121 lbs
7511 lbs26 lbs47 lbs75 lbs108 lbs
8010 lbs23 lbs42 lbs68 lbs97 lbs
859 lbs21 lbs38 lbs61 lbs87 lbs
909 lbs19 lbs34 lbs55 lbs79 lbs

Reverse Grip Lat Pulldown Overview

The Reverse Grip Lat Pulldown is an effective upper body exercise that targets the latissimus dorsi using a pronated grip, enhancing back strength and muscle definition.

Muscles Worked

Equipment Needed

Lat Pulldown Machine

How To Perform the Reverse Grip Lat Pulldown

  1. Set up the lat pulldown machine with an appropriate weight.
  2. Sit down on the machine and secure your thighs under the pad.
  3. Grasp the bar with an underhand grip (palms facing you), shoulder-width apart.
  4. Lean slightly back and pull the bar down towards your chest while 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 motion.
  7. Breathe out as you pull the bar down and breathe in as you release it back up.

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

Pro Tips for Reverse Grip Lat Pulldown

  • Maintain a slight arch in your lower back throughout the exercise.
  • Avoid using momentum by keeping your movements controlled.
  • Keep your chest up and shoulders back to engage the correct muscles.
  • Adjust the weight to ensure you can complete the exercise with proper form.

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