Lat Pulldown

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, 大円筋
Secondary Muscles	Trapezius, Bicep
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, 大円筋

Secondary Muscles

Trapezius, Bicep

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Lat Pulldown Average Weight [1RM]

Level
Beg.	38 kg (85 lb)	19 kg (43 lb)
Nov.	58 kg (127 lb)	31 kg (68 lb)
Int.	82 kg (180 lb)	46 kg (101 lb)
Adv.	110 kg (243 lb)	64 kg (140 lb)
Pro	141 kg (312 lb)	83 kg (184 lb)

Level

Beg.

38 kg
(85 lb)

19 kg
(43 lb)

Nov.

58 kg
(127 lb)

31 kg
(68 lb)

Int.

82 kg
(180 lb)

46 kg
(101 lb)

Adv.

110 kg
(243 lb)

64 kg
(140 lb)

Pro

141 kg
(312 lb)

83 kg
(184 lb)

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.

Lat Pulldown Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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%

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%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Lat Pulldown Average Weight [1RM]

Lat Pulldown Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Pro
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Pro
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	86	128	177	232
120	60	94	137	189	245
130	66	102	146	199	258
140	72	109	155	210	269
150	78	116	164	219	280
160	84	123	172	229	291
170	89	130	180	238	301
180	95	136	187	246	311
190	100	142	194	255	320
200	105	148	201	263	329
210	110	154	208	270	338
220	115	159	215	278	346
230	119	165	221	285	354
240	124	170	227	292	362
250	128	176	233	299	369
260	132	181	239	305	377
270	137	186	245	312	384
280	141	190	250	318	391
290	145	195	256	324	397
300	149	200	261	330	404
310	153	204	266	336	410

Age	Beg.	Nov.	Int.	Adv.	Pro
15	72	108	154	207	266
20	82	124	176	237	304
25	85	127	180	243	312
30	85	127	180	243	312
35	85	127	180	243	312
40	85	127	180	243	312
45	80	120	171	231	296
50	75	113	161	217	278
55	70	104	149	200	257
60	64	95	136	183	234
65	57	86	122	165	212
70	52	77	110	148	190
75	46	69	98	133	170
80	41	62	88	118	152
85	37	55	79	106	136
90	33	50	71	96	123

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	53	81	116	154
100	34	56	85	121	160
110	36	59	89	125	166
120	39	62	93	130	171
130	41	65	96	134	175
140	43	68	100	138	180
150	45	70	103	141	184
160	47	73	106	145	188
170	49	75	108	148	191
180	51	77	111	151	195
190	52	79	114	154	198
200	54	81	116	157	201
210	56	83	118	159	204
220	57	85	121	162	207
230	59	87	123	164	210
240	60	89	125	167	213
250	61	90	127	169	215
260	63	92	129	172	218

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	58	86	119	156
20	42	66	98	136	179
25	43	68	101	140	184
30	43	68	101	140	184
35	43	68	101	140	184
40	43	68	101	140	184
45	40	64	96	133	174
50	38	61	90	125	163
55	35	56	83	115	151
60	32	51	76	105	138
65	29	46	68	95	125
70	26	41	61	85	112
75	23	37	55	76	100
80	21	33	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72