One Arm Lat Pulldown

One Arm Lat Pulldown Standards

Measured in lb

One Arm Lat Pulldown strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community One Arm Lat Pulldown standards are based on 3,000 lifts by Strength Level users
One Arm Lat Pulldown

Male One Arm Lat Pulldown Standards (lb)

Entire Community

Strength Level Weight
Beginner 26 lb
Novice 51 lb
Intermediate 86 lb
Advanced 130 lb
Elite 180 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.30x
Intermediate 0.50x
Advanced 0.75x
Elite 1.05x

How much should I be able to One Arm Lat Pulldown? (lb)

What is the average One Arm Lat Pulldown? The average One Arm Lat Pulldown weight for a male lifter is 86 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Lat Pulldown? Male beginners should aim to lift 26 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 11 27 52 84 123
120 14 32 58 92 132
130 17 36 64 99 141
140 20 40 69 106 149
150 23 44 74 113 157
160 25 48 80 119 164
170 28 52 85 125 171
180 31 56 90 131 178
190 34 60 94 137 185
200 37 63 99 142 191
210 40 67 104 148 198
220 42 71 108 153 204
230 45 74 112 158 209
240 48 77 116 163 215
250 50 81 120 168 221
260 53 84 124 173 226
270 55 87 128 177 231
280 58 90 132 182 236
290 60 94 136 186 241
300 63 97 140 190 246
310 65 100 143 195 251
Age Beg. Nov. Int. Adv. Elite
15 22 44 73 111 154
20 26 50 84 127 176
25 26 51 86 130 180
30 26 51 86 130 180
35 26 51 86 130 180
40 26 51 86 130 180
45 25 49 82 123 171
50 23 46 77 116 161
55 22 42 71 107 149
60 20 39 65 98 136
65 18 35 59 88 123
70 16 31 53 79 110
75 14 28 47 71 98
80 13 25 42 63 88
85 12 22 38 57 79
90 10 20 34 51 71

How many sets and reps of One Arm Lat Pulldown should I do?

These are the most popular One Arm Lat Pulldown workouts done by male lifters:

3x10 20%
4x12 12%
3x12 12%
3x8 7%
3x6 7%

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lb
lb
years old

Female One Arm Lat Pulldown Standards (lb)

Entire Community

Strength Level Weight
Beginner 16 lb
Novice 28 lb
Intermediate 43 lb
Advanced 62 lb
Elite 83 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.30x
Advanced 0.45x
Elite 0.60x

How much should I be able to One Arm Lat Pulldown? (lb)

What is the average One Arm Lat Pulldown? The average One Arm Lat Pulldown weight for a female lifter is 43 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Lat Pulldown? Female beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 10 19 31 47 65
100 11 21 34 50 68
110 13 23 36 53 72
120 14 25 38 56 75
130 15 26 41 58 78
140 17 28 43 61 81
150 18 29 45 63 83
160 19 31 47 65 86
170 20 32 48 67 88
180 21 34 50 69 91
190 22 35 52 71 93
200 24 37 53 73 95
210 25 38 55 75 97
220 26 39 56 77 99
230 27 40 58 78 101
240 27 41 59 80 103
250 28 43 61 82 105
260 29 44 62 83 106
Age Beg. Nov. Int. Adv. Elite
15 14 24 37 53 71
20 16 27 42 61 81
25 16 28 43 62 83
30 16 28 43 62 83
35 16 28 43 62 83
40 16 28 43 62 83
45 15 26 41 59 79
50 14 25 39 55 74
55 13 23 36 51 69
60 12 21 33 47 63
65 11 19 29 42 57
70 10 17 26 38 51
75 9 15 24 34 45
80 8 14 21 30 41
85 7 12 19 27 36
90 6 11 17 24 33

How many sets and reps of One Arm Lat Pulldown should I do?

These are the most popular One Arm Lat Pulldown workouts done by female lifters:

5x10 25%
3x8 15%
4x12 15%
3x12 15%
4x8 5%

Calculate Your Strength Level

lb
lb
years old

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.