1RM lat pulldown calculator + strength standards
The lat pulldown mirrors the pull-up on a high cable: the lats drive shoulder adduction and extension to pull the bar down while the rhomboids and mid-traps retract the shoulder blades and the biceps assist at the elbow. Because the thighs are pinned under a pad, the torso is anchored and the load is fully adjustable, which makes it the natural stepping stone toward the weighted pull-up. You estimate the 1RM rather than test it, because a heavy single invites leaning the torso back and using bodyweight to swing the bar down. The standards below follow public strength benchmarks (StrengthLevel-style) for a strict pulldown with a stable torso, pulling the bar to the upper chest and controlling it back up without a jerk.
📊 Lat pulldown strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 140 lb | 65 lb | 85 lb | 125 lb | 170 lb | 210 lb |
| 160 lb | 70 lb | 95 lb | 145 lb | 190 lb | 240 lb |
| 180 lb | 80 lb | 110 lb | 160 lb | 215 lb | 270 lb |
| 200 lb | 90 lb | 120 lb | 180 lb | 240 lb | 300 lb |
| 220 lb | 100 lb | 130 lb | 200 lb | 265 lb | 330 lb |
| 240 lb | 110 lb | 145 lb | 215 lb | 290 lb | 360 lb |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 40 lb | 50 lb | 75 lb | 105 lb | 130 lb |
| 125 lb | 45 lb | 55 lb | 90 lb | 120 lb | 150 lb |
| 135 lb | 45 lb | 60 lb | 95 lb | 130 lb | 160 lb |
| 155 lb | 55 lb | 70 lb | 110 lb | 145 lb | 185 lb |
| 175 lb | 60 lb | 80 lb | 120 lb | 165 lb | 210 lb |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in pounds (lb).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Lat pulldown FAQ
What is a good 1RM lat pulldown for an 80 kg man?
For an 80 kg man, expect around 36 kg as a beginner, 72 kg at intermediate level (0.9× bodyweight) and 96 kg for the advanced level (1.2×). The elite threshold sits near 120 kg (1.5×). Note: the displayed load depends heavily on the machine used.
How does the lat pulldown relate to pull-up strength?
A useful rule of thumb: once you can strictly pull down roughly your own bodyweight for a single, you are usually ready for an unassisted pull-up, since a pull-up is essentially lifting bodyweight on the same movement pattern. The pulldown also tends to run lighter than a barbell row — expect roughly 0.7–0.9× your strict row — because the vertical pull gives the lats less leverage.
What are the most common lat pulldown form mistakes?
The biggest is leaning the torso far back and using momentum so it becomes a seated row, followed by pulling the bar behind the neck (hard on the shoulders), cutting the range by not letting the arms fully extend at the top, and shrugging the shoulders up instead of driving the elbows down. Any lean-back or partial range inflates the load beyond your true pulling strength.
Does the lat pulldown replace pull-ups?
It is an excellent progression toward the pull-up and a way to precisely manage load, but the weighted pull-up remains the reference test for vertical pulling at bodyweight. Many use the lat pulldown to build strength before moving to strict pull-ups.
Why does my load differ between gyms?
Pulley and resistance systems vary from machine to machine: the same displayed load can correspond to different actual resistances. These standards are indicative; rely mostly on your progression on the same machine.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your lat pulldown 1RM over time. You know exactly when to add weight, without guessing.
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