How strong is your lat pulldown? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 180 lb; for a 140 lb woman about 83 lb.
Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.
⚙︎ Machine weights vary by equipment, cable ratio, and form. Use this standard to track consistent progress on the same setup, not to compare every machine perfectly.
Lat Pulldown is not contested in meets, so its ladder is modeled from the measured standards: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. How modeled standards work.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb | 70 lb | 91 lb | 120 lb | 187 lb | 217 lb |
| 130 lb | 75 lb | 99 lb | 130 lb | 203 lb | 235 lb |
| 140 lb | 81 lb | 106 lb | 140 lb | 218 lb | 253 lb |
| 150 lb | 87 lb | 114 lb | 150 lb | 234 lb | 272 lb |
| 160 lb | 93 lb | 122 lb | 160 lb | 250 lb | 290 lb |
| 170 lb | 99 lb | 129 lb | 170 lb | 265 lb | 308 lb |
| 180 lb | 104 lb | 137 lb | 180 lb | 281 lb | 326 lb |
| 190 lb | 110 lb | 144 lb | 190 lb | 296 lb | 344 lb |
| 200 lb | 116 lb | 152 lb | 200 lb | 312 lb | 362 lb |
| 210 lb | 122 lb | 160 lb | 210 lb | 328 lb | 380 lb |
| 220 lb | 128 lb | 167 lb | 220 lb | 343 lb | 398 lb |
| 230 lb | 133 lb | 175 lb | 230 lb | 359 lb | 416 lb |
| 240 lb | 139 lb | 182 lb | 240 lb | 374 lb | 434 lb |
| 250 lb | 145 lb | 190 lb | 250 lb | 390 lb | 452 lb |
| 260 lb | 151 lb | 198 lb | 260 lb | 406 lb | 471 lb |
| 270 lb | 157 lb | 205 lb | 270 lb | 421 lb | 489 lb |
| 280 lb | 162 lb | 213 lb | 280 lb | 437 lb | 507 lb |
| 290 lb | 168 lb | 220 lb | 290 lb | 452 lb | 525 lb |
| 300 lb | 174 lb | 228 lb | 300 lb | 468 lb | 543 lb |
| 310 lb | 180 lb | 236 lb | 310 lb | 484 lb | 561 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb | 42 lb | 55 lb | 71 lb | 125 lb | 155 lb |
| 130 lb | 46 lb | 60 lb | 77 lb | 135 lb | 168 lb |
| 140 lb | 49 lb | 64 lb | 83 lb | 146 lb | 181 lb |
| 150 lb | 52 lb | 69 lb | 88 lb | 156 lb | 194 lb |
| 160 lb | 56 lb | 74 lb | 94 lb | 166 lb | 206 lb |
| 170 lb | 59 lb | 78 lb | 100 lb | 177 lb | 219 lb |
| 180 lb | 63 lb | 83 lb | 106 lb | 187 lb | 232 lb |
| 190 lb | 66 lb | 87 lb | 112 lb | 198 lb | 245 lb |
| 200 lb | 70 lb | 92 lb | 118 lb | 208 lb | 258 lb |
| 210 lb | 74 lb | 97 lb | 124 lb | 218 lb | 271 lb |
| 220 lb | 77 lb | 101 lb | 130 lb | 229 lb | 284 lb |
| 230 lb | 80 lb | 106 lb | 136 lb | 239 lb | 297 lb |
| 240 lb | 84 lb | 110 lb | 142 lb | 250 lb | 310 lb |
| 250 lb | 88 lb | 115 lb | 148 lb | 260 lb | 322 lb |
| 260 lb | 91 lb | 120 lb | 153 lb | 270 lb | 335 lb |
| 270 lb | 94 lb | 124 lb | 159 lb | 281 lb | 348 lb |
| 280 lb | 98 lb | 129 lb | 165 lb | 291 lb | 361 lb |
| 290 lb | 102 lb | 133 lb | 171 lb | 302 lb | 374 lb |
| 300 lb | 105 lb | 138 lb | 177 lb | 312 lb | 387 lb |
| 310 lb | 108 lb | 143 lb | 183 lb | 322 lb | 400 lb |
Age changes the bar. An Intermediate lat pulldown for a 180 lb man is about 170 lb at 40, 158 lb at 50, and 145 lb at 60; for a 140 lb woman, about 76 lb, 71 lb, and 64 lb at the same ages.
Your lift is scaled by these multipliers before grading (derived from Masters competition data):
| Age | Men | Women |
|---|---|---|
| 14-17 | ×1.205 | ×1.193 |
| 18-23 | ×1.012 | ×0.993 |
| 24-34 | ×1.0 | ×1.0 |
| 35-39 | ×1.042 | ×1.064 |
| 40-44 | ×1.074 | ×1.095 |
| 45-49 | ×1.109 | ×1.129 |
| 50-54 | ×1.154 | ×1.182 |
| 55-59 | ×1.194 | ×1.234 |
| 60-64 | ×1.267 | ×1.326 |
| 65-69 | ×1.344 | ×1.396 |
| 70-79 | ×1.493 | ×1.566 |
Around 180 lb reaches Intermediate on the Strenf ladder; 326 lb is Elite. Thresholds scale with bodyweight — see the full table.
Around 83 lb reaches Intermediate; 181 lb is Elite. Women's standards are graded against women's competition data, scaled for bodyweight and age.
For a 180 lb man, an Intermediate lat pulldown is about 170 lb at 40, 158 lb at 50, and 145 lb at 60. For a 140 lb woman: 76 lb at 40, 71 lb at 50, and 64 lb at 60 — based on strength-retention curves from Masters competition results.
From a documented coefficient applied to measured competition standards: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.
Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.
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