Lat Pulldown

Muscle Group | Muscles |
---|---|
Primary Muscles | Latissimus Dorsi, 大円筋 |
Secondary Muscles | Trapezius, Bicep |
Stabilizer Muscles | Abdominal External Oblique |
Grip Muscles | Forearm Flexors |
Level | ![]() |
![]() |
---|---|---|
Beg. | 38 kg (85 lbs) |
19 kg (43 lbs) |
Nov. | 58 kg (127 lbs) |
31 kg (68 lbs) |
Int. | 82 kg (180 lbs) |
46 kg (101 lbs) |
Adv. | 110 kg (243 lbs) |
64 kg (140 lbs) |
Pro | 141 kg (312 lbs) |
83 kg (184 lbs) |
Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.
BW | Beg. | Nov. | Int. | Adv. | Pro |
---|---|---|---|---|---|
50 | 25 | 39 | 58 | 81 | 105 |
55 | 28 | 43 | 63 | 86 | 112 |
60 | 31 | 47 | 67 | 92 | 118 |
65 | 34 | 51 | 72 | 97 | 124 |
70 | 37 | 54 | 76 | 101 | 129 |
75 | 39 | 57 | 80 | 106 | 134 |
80 | 42 | 61 | 84 | 110 | 139 |
85 | 45 | 64 | 87 | 115 | 144 |
90 | 47 | 67 | 91 | 119 | 149 |
95 | 50 | 70 | 94 | 122 | 153 |
100 | 52 | 72 | 97 | 126 | 157 |
105 | 54 | 75 | 101 | 130 | 161 |
110 | 57 | 78 | 104 | 133 | 165 |
115 | 59 | 80 | 107 | 137 | 169 |
120 | 61 | 83 | 110 | 140 | 172 |
125 | 63 | 85 | 112 | 143 | 176 |
130 | 65 | 88 | 115 | 146 | 179 |
135 | 67 | 90 | 118 | 149 | 183 |
140 | 69 | 92 | 120 | 152 | 186 |
Age | Beg. | Nov. | Int. | Adv. | Pro |
---|---|---|---|---|---|
15 | 33 | 49 | 70 | 94 | 120 |
20 | 37 | 56 | 80 | 107 | 138 |
25 | 38 | 58 | 82 | 110 | 141 |
30 | 38 | 58 | 82 | 110 | 141 |
35 | 38 | 58 | 82 | 110 | 141 |
40 | 38 | 58 | 82 | 110 | 141 |
45 | 36 | 55 | 78 | 105 | 134 |
50 | 34 | 51 | 73 | 98 | 126 |
55 | 32 | 47 | 67 | 91 | 117 |
60 | 29 | 43 | 61 | 83 | 106 |
65 | 26 | 39 | 56 | 75 | 96 |
70 | 23 | 35 | 50 | 67 | 86 |
75 | 21 | 31 | 45 | 60 | 77 |
80 | 19 | 28 | 40 | 54 | 69 |
85 | 17 | 25 | 36 | 48 | 62 |
90 | 15 | 23 | 32 | 43 | 56 |
BW | Beg. | Nov. | Int. | Adv. | Pro |
---|---|---|---|---|---|
40 | 14 | 24 | 36 | 52 | 70 |
45 | 15 | 25 | 39 | 55 | 72 |
50 | 17 | 27 | 41 | 57 | 75 |
55 | 18 | 28 | 42 | 59 | 78 |
60 | 19 | 30 | 44 | 61 | 80 |
65 | 20 | 31 | 46 | 63 | 82 |
70 | 21 | 32 | 47 | 65 | 84 |
75 | 22 | 34 | 49 | 66 | 86 |
80 | 23 | 35 | 50 | 68 | 88 |
85 | 24 | 36 | 51 | 69 | 89 |
90 | 24 | 37 | 52 | 71 | 91 |
95 | 25 | 38 | 54 | 72 | 93 |
100 | 26 | 39 | 55 | 74 | 94 |
105 | 27 | 40 | 56 | 75 | 95 |
110 | 27 | 40 | 57 | 76 | 97 |
115 | 28 | 41 | 58 | 77 | 98 |
120 | 29 | 42 | 59 | 78 | 99 |
Age | Beg. | Nov. | Int. | Adv. | Pro |
---|---|---|---|---|---|
15 | 16 | 26 | 39 | 54 | 71 |
20 | 19 | 30 | 45 | 62 | 81 |
25 | 19 | 31 | 46 | 64 | 83 |
30 | 19 | 31 | 46 | 64 | 83 |
35 | 19 | 31 | 46 | 64 | 83 |
40 | 19 | 31 | 46 | 64 | 83 |
45 | 18 | 29 | 43 | 60 | 79 |
50 | 17 | 27 | 41 | 57 | 74 |
55 | 16 | 25 | 38 | 52 | 69 |
60 | 15 | 23 | 34 | 48 | 63 |
65 | 13 | 21 | 31 | 43 | 57 |
70 | 12 | 19 | 28 | 39 | 51 |
75 | 11 | 17 | 25 | 35 | 45 |
80 | 9 | 15 | 22 | 31 | 41 |
85 | 8 | 13 | 20 | 28 | 36 |
90 | 8 | 12 | 18 | 25 | 33 |
Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.
Level | Description | Percentile |
---|---|---|
Beg. | Adopt correct form and continue with your workouts for over a month. | Bottom 5% |
Nov. | Continue with your workouts consistently for over 6 months. | Top 80% |
Int. | Continue with your workouts consistently for over 2 years. | Top 50% |
Adv. | Continue with your workouts consistently for over 5 years. | 上位 20% |
Pro | Specialize in the workout routine for over 5 years. | Top 5% |
Intensity | Calories Burned |
---|---|
Easy | 🔥 25-35 Calories |
Medium | 🔥 35-50 Calories |
Hard | 🔥 50-70 Calories |
Max | 🔥 70-90 Calories |
Note:These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity Levels: