Lat Pulldown Strength Standards Calculator
Compare your Lat Pulldown strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 172 lb at 190 lb for a man and 106 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the exact exercise weight accepted by this calculator, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Enter the number of repetitions you completed in one set, using whole numbers. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area.
The calculator compares that estimated one-rep max with the Lat Pulldown standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Lat Pulldown?
A useful Endura benchmark for Lat Pulldown is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 172 lb for a 190 lb man and 106 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the exact exercise weight accepted by this calculator. Keep the same convention when comparing sets. Enter the number of repetitions you completed in one set, using whole numbers. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Lat Pulldown result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Lat Pulldown; it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Lat Pulldown Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter the displayed cable-machine weight for a two-arm pulldown with a standard overhand bar. Sit with your thighs secured, start with both arms fully extended, pull the bar to your upper chest with only a slight backward lean, and return under control. Keep the same machine, pulley arrangement and grip for repeat tests.
Endura built these standards from reviewed Lat Pulldown targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Weighted Pull-Up.
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 84 lb | 84–126 lb | 127–168 lb | 169–209 lb | 210–244 lb | 245 lb+ |
| 130 lb | Under 89 lb | 89–133 lb | 134–177 lb | 178–220 lb | 221–258 lb | 259 lb+ |
| 140 lb | Under 93 lb | 93–139 lb | 140–186 lb | 187–232 lb | 233–271 lb | 272 lb+ |
| 150 lb | Under 97 lb | 97–146 lb | 147–195 lb | 196–242 lb | 243–283 lb | 284 lb+ |
| 160 lb | Under 102 lb | 102–152 lb | 153–203 lb | 204–253 lb | 254–296 lb | 297 lb+ |
| 170 lb | Under 106 lb | 106–159 lb | 160–212 lb | 213–264 lb | 265–308 lb | 309 lb+ |
| 180 lb | Under 110 lb | 110–165 lb | 166–220 lb | 221–274 lb | 275–320 lb | 321 lb+ |
| 190 lb | Under 114 lb | 114–171 lb | 172–228 lb | 229–284 lb | 285–332 lb | 333 lb+ |
| 200 lb | Under 118 lb | 118–177 lb | 178–236 lb | 237–294 lb | 295–344 lb | 345 lb+ |
| 210 lb | Under 122 lb | 122–183 lb | 184–244 lb | 245–304 lb | 305–355 lb | 356 lb+ |
| 220 lb | Under 126 lb | 126–189 lb | 190–252 lb | 253–313 lb | 314–366 lb | 367 lb+ |
| 230 lb | Under 129 lb | 129–194 lb | 195–259 lb | 260–323 lb | 324–377 lb | 378 lb+ |
| 240 lb | Under 133 lb | 133–200 lb | 201–267 lb | 268–332 lb | 333–388 lb | 389 lb+ |
| 250 lb | Under 137 lb | 137–206 lb | 207–274 lb | 275–341 lb | 342–399 lb | 400 lb+ |
| 260 lb | Under 141 lb | 141–211 lb | 212–281 lb | 282–350 lb | 351–409 lb | 410 lb+ |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 52 lb | 52–80 lb | 81–108 lb | 109–137 lb | 138–154 lb | 155 lb+ |
| 110 lb | Under 55 lb | 55–85 lb | 86–115 lb | 116–146 lb | 147–164 lb | 165 lb+ |
| 120 lb | Under 59 lb | 59–90 lb | 91–122 lb | 123–155 lb | 156–174 lb | 175 lb+ |
| 130 lb | Under 62 lb | 62–95 lb | 96–129 lb | 130–164 lb | 165–184 lb | 185 lb+ |
| 140 lb | Under 65 lb | 65–100 lb | 101–136 lb | 137–172 lb | 173–193 lb | 194 lb+ |
| 150 lb | Under 68 lb | 68–105 lb | 106–142 lb | 143–180 lb | 181–202 lb | 203 lb+ |
| 160 lb | Under 71 lb | 71–110 lb | 111–148 lb | 149–188 lb | 189–211 lb | 212 lb+ |
| 170 lb | Under 74 lb | 74–114 lb | 115–154 lb | 155–196 lb | 197–220 lb | 221 lb+ |
| 180 lb | Under 77 lb | 77–119 lb | 120–160 lb | 161–203 lb | 204–228 lb | 229 lb+ |
| 190 lb | Under 80 lb | 80–123 lb | 124–166 lb | 167–211 lb | 212–237 lb | 238 lb+ |
| 200 lb | Under 82 lb | 82–127 lb | 128–172 lb | 173–218 lb | 219–245 lb | 246 lb+ |
| 210 lb | Under 85 lb | 85–132 lb | 133–178 lb | 179–226 lb | 227–253 lb | 254 lb+ |
| 220 lb | Under 88 lb | 88–136 lb | 137–184 lb | 185–233 lb | 234–261 lb | 262 lb+ |
How the Lat Pulldown Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Lat Pulldown targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 196 lb at 150 lb bodyweight, 229 lb at 190 lb, and 260 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Lat Pulldown Strength Levels
Elite Lat Pulldown strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 243 lb | 284 lb |
| Men | 190 lb | 285 lb | 333 lb |
| Men | 230 lb | 324 lb | 378 lb |
| Women | 120 lb | 156 lb | 175 lb |
| Women | 150 lb | 181 lb | 203 lb |
| Women | 180 lb | 204 lb | 229 lb |
Lat Pulldown Strength Compared to Other Lifts
Use these comparisons to see how your Lat Pulldown strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Wide Grip Lat Pulldown | Compare a wider overhand grip with your standard pulldown. | The wide-grip variation uses its own specified hand spacing. |
| Close Grip Lat Pulldown | Compare close-grip pulling with the standard overhand bar. | The close-grip tool uses its own attachment and hand position. |
| Reverse Grip Lat Pulldown | Compare an underhand grip with your overhand pulldown. | The reverse-grip variation changes hand orientation and follows its own standard. |
| Weighted Pull-Up | Compare a machine pulldown with a weighted pull-up. | The pull-up moves your bodyweight and added weight instead of a selected cable-machine weight. |
| Machine High Row | Compare a guided high row with a vertical pulldown. | The high row uses a different pulling path, support position and machine standard. |
Milestones in Lat Pulldown Strength
Your next Lat Pulldown milestone is the next strength level above your current result. Enter your sex, bodyweight, displayed cable-machine weight, and completed two-arm overhand pulldown repetitions to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by pulling a higher displayed weight on the same machine through the same range, completing another controlled repetition from full arm extension to the upper chest, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +58 lb | +57 lb | +56 lb | +48 lb |
| Women | 150 lb | +38 lb | +37 lb | +38 lb | +22 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Lat Pulldown result. Each movement has its own execution rules and strength standards.
- Wide Grip Lat Pulldown — Compare a wider overhand grip with your standard pulldown.
- Close Grip Lat Pulldown — Compare close-grip pulling with the standard overhand bar.
- Reverse Grip Lat Pulldown — Compare an underhand grip with your overhand pulldown.
- Weighted Pull-Up — Compare a machine pulldown with a weighted pull-up.
- Machine High Row — Compare a guided high row with a vertical pulldown.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Wide Grip Lat Pulldown | Compare a wider overhand grip with your standard pulldown. | The wide-grip variation uses its own specified hand spacing. |
| Close Grip Lat Pulldown | Compare close-grip pulling with the standard overhand bar. | The close-grip tool uses its own attachment and hand position. |
| Reverse Grip Lat Pulldown | Compare an underhand grip with your overhand pulldown. | The reverse-grip variation changes hand orientation and follows its own standard. |
| Weighted Pull-Up | Compare a machine pulldown with a weighted pull-up. | The pull-up moves your bodyweight and added weight instead of a selected cable-machine weight. |
| Machine High Row | Compare a guided high row with a vertical pulldown. | The high row uses a different pulling path, support position and machine standard. |