What's a Good Lat Pulldown Weight?
The average (median) man aged 19–29 who logs lat pulldown in Liftoff lifts about 175 lb for one rep; the average woman about 100 lb. The chart below shows every age group. Machine and cable weights vary by manufacturer, so treat these as a rough guide.
In practice, a good lat pulldown weight is one you can pull to your upper chest for controlled reps through a full range of motion, without leaning back to swing it down.
Updated October 9, 2026 · Based on 304,187 Liftoff users
Lat pulldown standards by age
The chart and table below show the median estimated one rep max for each age group, split by sex, among Liftoff users who log the lat pulldown. An estimated one rep max is the most weight a lifter could pull once, worked out from the sets they log.
| Age | Men (lb) | Women (lb) | Population |
|---|---|---|---|
| 13–15 | 140 | 95 | 47,008 |
| 16–18 | 170 | 100 | 102,528 |
| 19–29 | 175 | 100 | 137,270 |
| 30–39 | 180 | 100 | 12,645 |
| 40–49 | 180 | 100 | 3,369 |
| 50–59 | 165 | 95 | 1,367 |
Median means half of lifters in each group lift more and half lift less.
Lat pulldown vs pull-ups
Both train the lats through the same pulling pattern. The pulldown lets you choose the load, so it suits beginners, high-rep work and anyone who can't yet do a pull-up. A pull-up moves your whole body, which makes it harder to scale and a stricter test.
The two don't convert neatly. Pulling your bodyweight on a machine with your thighs locked under a pad isn't the same as hanging free from a bar. Use pulldowns to build the strength, then test it on the bar. Our pull-up strength standards cover that lift.
Wide grip or close grip?
A grip a little wider than your shoulders is the standard version and the one Liftoff's Lat Pulldown describes. Close grip and neutral grip pulldowns usually allow more weight and a longer range of motion, and Liftoff tracks them as separate exercises. Going very wide shortens the range without adding much.
The Lat Pulldown form guide shows the movement with video.
What changes your lat pulldown
- The machine. Pulley ratios and stack increments vary by manufacturer. This is the biggest reason two lifters' numbers don't line up.
- Bodyweight. Heavier lifters usually pull more, and a heavier lifter is also harder to lift off the seat.
- Training age. Early progress is fast as you learn to pull with your back instead of your arms.
- Sex. Men pull more weight on average because of differences in upper-body muscle mass. Progress follows the same pattern for everyone.
- Technique. Leaning far back turns the lift into a row and inflates the number. A mostly upright torso is the fair comparison.
- Grip. Width, hand position and the bar you use all change how much you can pull.
How to improve your lat pulldown
- Lock yourself in. Set the thigh pad snug so the stack can't lift you off the seat.
- Start each rep with your shoulder blades. Pull them down first, then bend your elbows.
- Pull the bar to your upper chest. Drive your elbows down towards your hips instead of pulling with your hands.
- Stay mostly upright. A slight lean is fine. Swinging back to move the weight isn't.
- Control the way up. Let your arms straighten fully so your lats stretch at the top.
- Use straps if your grip gives out first. The lift is for your back.
- Add reps, then weight. Hit the top of your rep range on every set before moving the pin. Our guide to progressive overload covers the details.
Keep reading: Lat Pulldown form guide, how Liftoff builds its strength standards, pull-up strength standards, tricep pushdown standards.
How we calculated this
These figures are the median estimated one rep max among Liftoff users who logged lat pulldown from Jul 10 to Oct 8, 2026. Each lifter counts once, at their strongest set of 12 reps or fewer, converted with the Epley formula and rounded to 5 lb.
Frequently asked questions
For men who log lat pulldown in Liftoff, the median estimated one rep max is about 175 lb at 19–29, about 180 lb at 30–39, about 180 lb at 40–49. The table above has every age group.
For women who log lat pulldown in Liftoff, the median estimated one rep max is about 100 lb at 19–29, about 100 lb at 30–39, about 100 lb at 40–49. The table above has every age group.
They train the same muscles, and pulldowns are easier to load precisely. Pull-ups are harder to scale and ask more of your grip and core. Most lifters do well with both.
A grip a little wider than shoulder width is a good default. Close and neutral grips usually let you pull more weight through a longer range. Very wide grips shorten the range without much benefit.
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