If you're looking for a way to build your upper body strength and improve your posture, the lat pulldown is a great exercise to include in your routine.
But how much weight should you be able to pull down with actual real data to back up those answers? Keep scrolling, as we have those answers down below!
Lat Pulldown: Quick Review
The lat pulldown is a compound exercise that targets the latissimus dorsi muscles, or the lats, which are the large muscles that run along the sides of your back.
The lats pull your arms down and back and stabilize your spine and shoulders. The lat pulldown also works other muscles in your back, arms, and core, making it a versatile and effective movement.
Lat Pulldown Lifting Standards
But how much weight should you be able to lift on a lat pulldown machine? There's no definitive answer to that question, as it depends on factors such as your age, gender, body weight, fitness level, and training experience.
However, here are some general guidelines that can help you get an idea of where you stand and what you can aim for.
This is a summary of the data from the site Strength Level, which has about 1,057,884 total lat pulldowns recorded. Below are the absolute weight and percentage of bodyweight 1-rep maxes for beginner, novice, intermediate, advanced, and elite for both men and women.
Absolute Weight
| Level | Men | Women |
| Beginner | 85lbs | 43lbs |
| Novice | 127lbs | 68lbs |
| Intermediate | 180lbs | 101lbs |
| Advanced | 243lbs | 140lbs |
| Elite | 312lbs | 184lbs |
Percentage of Bodyweight
| Level | Men | Women |
| Beginner | 50% of bodyweight | 40% of bodyweight |
| Novice | 75% of bodyweight | 60% of bodyweight |
| Intermediate | 100% of bodyweight | 80% of bodyweight |
| Advanced | 125% of bodyweight | 100% of bodyweight |
| Elite | 150% of bodyweight | 120% of bodyweight |
Of course, these are estimates and may not reflect your performance on any given day.
You should always listen to your body and adjust the weight accordingly based on how you feel and how well you maintain proper form. You should also vary your rep ranges and intensity levels from time to time to avoid plateaus and keep challenging your muscles.
Final Thoughts
The bottom line is that there's no definitive answer to how much you should be able to lat pulldown, as it depends on many unique factors.
However, using some general guidelines based on the tables above, you can get a rough idea of where you stand and what you can work towards. The most important thing is to be consistent, progressive, and safe in your training and enjoy the process of getting stronger and fitter!
