One Arm Lat Pulldown Standards (lb)

The average One Arm Lat Pulldown is 121 lb for men and 70 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our One Arm Lat Pulldown strength standards are based on 60,050 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male One Arm Lat Pulldown Standards (lb)

Weight

Strength Level	Weight
Beginner	47 lb
Novice	79 lb
Intermediate	121 lb
Advanced	171 lb
Elite	228 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	1.00x
Elite	1.35x

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 121 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 47 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	49	81	120	165
120	31	55	88	129	176
130	35	61	96	138	186
140	39	66	102	147	196
150	43	72	109	155	205
160	47	77	116	162	214
170	51	82	122	170	222
180	55	87	128	177	231
190	59	92	134	184	238
200	63	97	139	190	246
210	67	101	145	197	253
220	70	106	150	203	260
230	74	110	155	209	267
240	77	114	160	215	274
250	81	118	165	220	280
260	84	122	170	226	286
270	87	126	175	231	292
280	91	130	179	236	298
290	94	134	184	242	304
300	97	138	188	247	310
310	100	141	193	251	315

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	67	103	146	194
20	46	77	117	167	222
25	47	79	121	171	228
30	47	79	121	171	228
35	47	79	121	171	228
40	47	79	121	171	228
45	45	75	114	162	216
50	42	70	107	152	202
55	39	64	99	140	186
60	35	59	90	128	170
65	32	53	81	116	154
70	29	48	73	104	139
75	26	43	66	93	124
80	23	38	59	84	111
85	21	34	53	75	100
90	18	31	47	67	89

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%

2x15 7%

2x20 5%

2x12 4%

3x15 4%

4x8 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	125
2	3	12	15%	121
3	3	8	9%	70
4	4	12	7%	55
5	4	10	7%	53
6	2	15	7%	52
7	2	20	5%	36
8	2	12	4%	32
9	3	15	4%	28
10	4	8	3%	24
10	2	10	3%	24

Female

Female One Arm Lat Pulldown Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	27 lb
Novice	46 lb
Intermediate	70 lb
Advanced	100 lb
Elite	134 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

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 70 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 27 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	32	52	77	106
100	19	35	56	82	111
110	22	38	60	86	116
120	24	41	63	91	121
130	26	43	66	95	126
140	28	46	70	98	130
150	30	48	73	102	134
160	32	51	75	105	138
170	33	53	78	109	142
180	35	55	81	112	146
190	37	57	83	115	149
200	38	59	86	118	152
210	40	61	88	120	155
220	41	63	90	123	158
230	43	65	93	125	161
240	44	67	95	128	164
250	46	68	97	130	167
260	47	70	99	133	170

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	60	86	114
20	26	45	69	98	131
25	27	46	70	100	134
30	27	46	70	100	134
35	27	46	70	100	134
40	27	46	70	100	134
45	26	43	67	95	127
50	24	41	62	89	119
55	22	37	58	82	110
60	20	34	53	75	100
65	18	31	48	68	91
70	17	28	43	61	81
75	15	25	38	55	73
80	13	22	34	49	65
85	12	20	31	44	59
90	11	18	28	39	53

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:

3x10 17%

4x12 14%

3x12 14%

4x10 9%

3x8 8%

4x15 6%

5x10 5%

2x10 3%

5x8 2%

2x20 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	30
2	4	12	14%	24
2	3	12	14%	24
4	4	10	9%	16
5	3	8	8%	13
6	4	15	6%	10
7	5	10	5%	8
8	2	10	3%	5
9	5	8	2%	4
9	2	20	2%	4
9	2	12	2%	4

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the One Arm Lat Pulldown strength standards

Strength Level analysed 10,221 qualifying results from 60,050 community lifts to produce our One Arm Lat Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	60,050
Qualifying results	10,221
Male results	8,872
Female results	1,349
Data start	22 December 2021
Data cutoff	6 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	49	81	120	165
120	31	55	88	129	176
130	35	61	96	138	186
140	39	66	102	147	196
150	43	72	109	155	205
160	47	77	116	162	214
170	51	82	122	170	222
180	55	87	128	177	231
190	59	92	134	184	238
200	63	97	139	190	246
210	67	101	145	197	253
220	70	106	150	203	260
230	74	110	155	209	267
240	77	114	160	215	274
250	81	118	165	220	280
260	84	122	170	226	286
270	87	126	175	231	292
280	91	130	179	236	298
290	94	134	184	242	304
300	97	138	188	247	310
310	100	141	193	251	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	67	103	146	194
20	46	77	117	167	222
25	47	79	121	171	228
30	47	79	121	171	228
35	47	79	121	171	228
40	47	79	121	171	228
45	45	75	114	162	216
50	42	70	107	152	202
55	39	64	99	140	186
60	35	59	90	128	170
65	32	53	81	116	154
70	29	48	73	104	139
75	26	43	66	93	124
80	23	38	59	84	111
85	21	34	53	75	100
90	18	31	47	67	89

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	125
2	3	12	15%	121
3	3	8	9%	70
4	4	12	7%	55
5	4	10	7%	53
6	2	15	7%	52
7	2	20	5%	36
8	2	12	4%	32
9	3	15	4%	28
10	4	8	3%	24
10	2	10	3%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	32	52	77	106
100	19	35	56	82	111
110	22	38	60	86	116
120	24	41	63	91	121
130	26	43	66	95	126
140	28	46	70	98	130
150	30	48	73	102	134
160	32	51	75	105	138
170	33	53	78	109	142
180	35	55	81	112	146
190	37	57	83	115	149
200	38	59	86	118	152
210	40	61	88	120	155
220	41	63	90	123	158
230	43	65	93	125	161
240	44	67	95	128	164
250	46	68	97	130	167
260	47	70	99	133	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	60	86	114
20	26	45	69	98	131
25	27	46	70	100	134
30	27	46	70	100	134
35	27	46	70	100	134
40	27	46	70	100	134
45	26	43	67	95	127
50	24	41	62	89	119
55	22	37	58	82	110
60	20	34	53	75	100
65	18	31	48	68	91
70	17	28	43	61	81
75	15	25	38	55	73
80	13	22	34	49	65
85	12	20	31	44	59
90	11	18	28	39	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	30
2	4	12	14%	24
2	3	12	14%	24
4	4	10	9%	16
5	3	8	8%	13
6	4	15	6%	10
7	5	10	5%	8
8	2	10	3%	5
9	5	8	2%	4
9	2	20	2%	4
9	2	12	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	49	81	120	165
120	31	55	88	129	176
130	35	61	96	138	186
140	39	66	102	147	196
150	43	72	109	155	205
160	47	77	116	162	214
170	51	82	122	170	222
180	55	87	128	177	231
190	59	92	134	184	238
200	63	97	139	190	246
210	67	101	145	197	253
220	70	106	150	203	260
230	74	110	155	209	267
240	77	114	160	215	274
250	81	118	165	220	280
260	84	122	170	226	286
270	87	126	175	231	292
280	91	130	179	236	298
290	94	134	184	242	304
300	97	138	188	247	310
310	100	141	193	251	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	67	103	146	194
20	46	77	117	167	222
25	47	79	121	171	228
30	47	79	121	171	228
35	47	79	121	171	228
40	47	79	121	171	228
45	45	75	114	162	216
50	42	70	107	152	202
55	39	64	99	140	186
60	35	59	90	128	170
65	32	53	81	116	154
70	29	48	73	104	139
75	26	43	66	93	124
80	23	38	59	84	111
85	21	34	53	75	100
90	18	31	47	67	89

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	125
2	3	12	15%	121
3	3	8	9%	70
4	4	12	7%	55
5	4	10	7%	53
6	2	15	7%	52
7	2	20	5%	36
8	2	12	4%	32
9	3	15	4%	28
10	4	8	3%	24
10	2	10	3%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	32	52	77	106
100	19	35	56	82	111
110	22	38	60	86	116
120	24	41	63	91	121
130	26	43	66	95	126
140	28	46	70	98	130
150	30	48	73	102	134
160	32	51	75	105	138
170	33	53	78	109	142
180	35	55	81	112	146
190	37	57	83	115	149
200	38	59	86	118	152
210	40	61	88	120	155
220	41	63	90	123	158
230	43	65	93	125	161
240	44	67	95	128	164
250	46	68	97	130	167
260	47	70	99	133	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	60	86	114
20	26	45	69	98	131
25	27	46	70	100	134
30	27	46	70	100	134
35	27	46	70	100	134
40	27	46	70	100	134
45	26	43	67	95	127
50	24	41	62	89	119
55	22	37	58	82	110
60	20	34	53	75	100
65	18	31	48	68	91
70	17	28	43	61	81
75	15	25	38	55	73
80	13	22	34	49	65
85	12	20	31	44	59
90	11	18	28	39	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	30
2	4	12	14%	24
2	3	12	14%	24
4	4	10	9%	16
5	3	8	8%	13
6	4	15	6%	10
7	5	10	5%	8
8	2	10	3%	5
9	5	8	2%	4
9	2	20	2%	4
9	2	12	2%	4

One Arm Lat Pulldown Standards (lb)

Male

Male One Arm Lat Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female One Arm Lat Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the One Arm Lat Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	49	81	120	165
120	31	55	88	129	176
130	35	61	96	138	186
140	39	66	102	147	196
150	43	72	109	155	205
160	47	77	116	162	214
170	51	82	122	170	222
180	55	87	128	177	231
190	59	92	134	184	238
200	63	97	139	190	246
210	67	101	145	197	253
220	70	106	150	203	260
230	74	110	155	209	267
240	77	114	160	215	274
250	81	118	165	220	280
260	84	122	170	226	286
270	87	126	175	231	292
280	91	130	179	236	298
290	94	134	184	242	304
300	97	138	188	247	310
310	100	141	193	251	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	67	103	146	194
20	46	77	117	167	222
25	47	79	121	171	228
30	47	79	121	171	228
35	47	79	121	171	228
40	47	79	121	171	228
45	45	75	114	162	216
50	42	70	107	152	202
55	39	64	99	140	186
60	35	59	90	128	170
65	32	53	81	116	154
70	29	48	73	104	139
75	26	43	66	93	124
80	23	38	59	84	111
85	21	34	53	75	100
90	18	31	47	67	89

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	125
2	3	12	15%	121
3	3	8	9%	70
4	4	12	7%	55
5	4	10	7%	53
6	2	15	7%	52
7	2	20	5%	36
8	2	12	4%	32
9	3	15	4%	28
10	4	8	3%	24
10	2	10	3%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	32	52	77	106
100	19	35	56	82	111
110	22	38	60	86	116
120	24	41	63	91	121
130	26	43	66	95	126
140	28	46	70	98	130
150	30	48	73	102	134
160	32	51	75	105	138
170	33	53	78	109	142
180	35	55	81	112	146
190	37	57	83	115	149
200	38	59	86	118	152
210	40	61	88	120	155
220	41	63	90	123	158
230	43	65	93	125	161
240	44	67	95	128	164
250	46	68	97	130	167
260	47	70	99	133	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	60	86	114
20	26	45	69	98	131
25	27	46	70	100	134
30	27	46	70	100	134
35	27	46	70	100	134
40	27	46	70	100	134
45	26	43	67	95	127
50	24	41	62	89	119
55	22	37	58	82	110
60	20	34	53	75	100
65	18	31	48	68	91
70	17	28	43	61	81
75	15	25	38	55	73
80	13	22	34	49	65
85	12	20	31	44	59
90	11	18	28	39	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	30
2	4	12	14%	24
2	3	12	14%	24
4	4	10	9%	16
5	3	8	8%	13
6	4	15	6%	10
7	5	10	5%	8
8	2	10	3%	5
9	5	8	2%	4
9	2	20	2%	4
9	2	12	2%	4