1RM lat pulldown calculator + strength standards
The lat pulldown mirrors the pull-up pattern on a high cable: it builds the lats, rhomboids and biceps on an adjustable load, making it an excellent way to progress toward the weighted pull-up. You estimate the 1RM rather than test it, because a true max invites cheating (torso lean-back, swing). The standards below follow public strength benchmarks (StrengthLevel-style) for a strict pulldown, stable torso, bar brought to the upper chest without a jerk.
📊 Lat pulldown strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 27.5 kg | 35 kg | 55 kg | 72.5 kg | 90 kg |
| 70 kg | 32.5 kg | 42.5 kg | 62.5 kg | 85 kg | 105 kg |
| 80 kg | 35 kg | 47.5 kg | 72.5 kg | 95 kg | 120 kg |
| 90 kg | 40 kg | 55 kg | 80 kg | 107.5 kg | 135 kg |
| 100 kg | 45 kg | 60 kg | 90 kg | 120 kg | 150 kg |
| 110 kg | 50 kg | 65 kg | 100 kg | 132.5 kg | 165 kg |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 17.5 kg | 22.5 kg | 35 kg | 47.5 kg | 60 kg |
| 55 kg | 20 kg | 25 kg | 37.5 kg | 52.5 kg | 65 kg |
| 60 kg | 20 kg | 27.5 kg | 42.5 kg | 57.5 kg | 72.5 kg |
| 70 kg | 25 kg | 32.5 kg | 50 kg | 67.5 kg | 85 kg |
| 80 kg | 27.5 kg | 35 kg | 55 kg | 75 kg | 95 kg |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).
🎯 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.
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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