One Arm Lat Pulldown

One Arm Lat Pulldown Standards

Measured in kg

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 22,472 lifts by Strength Level users
One Arm Lat Pulldown

Male One Arm Lat Pulldown Standards (kg)

Entire Community

Strength LevelWeight
Beginner12 kg
Novice23 kg
Intermediate39 kg
Advanced59 kg
Elite82 kg

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

What is the average One Arm Lat Pulldown? The average One Arm Lat Pulldown weight for a male lifter is 39 kg (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 12 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50512243856
55615274260
60817294665
65919324969
701121355272
751223375676
801425405980
851527426183
901729456486
951830476789
1001932497092
1052134517295
1102236537598
11523375577101
12025395779104
12526405982106
13027426184109
13528436386111
14029456588114

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 16%
3x12 15%
3x8 9%
4x12 7%
4x10 7%

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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.