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Lat Pulldown Standards

These are the lat pulldown numbers for each of LiftCamp's 5 levels, from Beginner to Elite, at your bodyweight. Put in a recent set and the calculator places you on the scale and shows how far it is to the next level.

The weight is the number on the stack. Stacks differ between machines and brands, so treat your level here as a rough guide and compare against yourself on the same machine.

The short version

For a 180 lb (82 kg) man, a Novice lat pulldown starts at 115 lb (52.5 kg) and Intermediate at 160 lb (72.5 kg). For a 140 lb (64 kg) woman, Novice starts at 55 lb (25 kg) and Intermediate at 85 lb (37.5 kg). Anything under Novice is Beginner, where nearly everyone starts.

Find your lat pulldown level

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lb

Standards for

Put in a recent set, your bodyweight and Men or Women to see your level.

Weights in

Lat Pulldown standards for men

Lat Pulldown standards for men, in lb
BodyweightBeginnerNoviceIntermediateAdvancedElite
120 lbunder 9090125155200
140 lbunder 100100135175220
160 lbunder 105105150190240
180 lbunder 115115160205260
200 lbunder 125125175220280
220 lbunder 135135185235295
240 lbunder 140140195250315
260 lbunder 150150205265330
280 lbunder 155155215275350

Lat Pulldown standards for women

Lat Pulldown standards for women, in lb
BodyweightBeginnerNoviceIntermediateAdvancedElite
100 lbunder 45457090115
120 lbunder 505075100125
140 lbunder 555585115140
160 lbunder 606095125155
180 lbunder 6565100135165
200 lbunder 7070105145180
220 lbunder 7575115155190
240 lbunder 8080120160200

The weight is the number on the stack. Ages 18 to 39. The calculator adjusts for your age.

What the levels mean

  • Beginner. Under Novice. Where nearly everyone starts.

  • Novice. A few months of steady training, usually 2 or 3 days a week.

  • Intermediate. Usually a year or more of training with a plan.

  • Advanced. Years of focused training.

  • Elite. Competitive lifters. Few people reach it on any lift.

Questions

What's a good lat pulldown for a beginner?

For a 180 lb man, anything under 115 lb (52.5 kg) is Beginner. For a 140 lb woman, it's anything under 55 lb (25 kg). In your first few months, pick a weight you can lift for 10 clean reps and add a little when every set hits its reps.

Is pulling my bodyweight on the pulldown good?

Yes. At an average bodyweight it's past Intermediate for men and around the start of Elite for women. Stacks vary, so take it as a rough read.

Do I need to test my 1-rep max?

No. Put in any recent set of 1 to 12 reps and the calculator estimates your max with the Epley formula. Sets under 10 reps give the closest estimate.

Where do these numbers come from?

They're LiftCamp's own standards, set as multiples of bodyweight and scaled so heavier lifters need a little less per pound. They match the level the LiftCamp app shows on each lift. Other sites use different tables, so your level may differ by a step between them.

Track your level as you lift

The free LiftCamp app shows your strength level on all 7 of these lifts and how far you are from the next one, updated every time you log a set. Free on iPhone.

Download on the App Store

Free on iPhone. Coming to Android.

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