One Arm Pulldown

One Arm Pulldown Standards

Measured in lb

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

Newly added! Our one arm pulldown standards will improve as we collect data from Strength Level users
One Arm Pulldown

Male One Arm Pulldown Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 34 lb
Intermediate 83 lb
Advanced 154 lb
Elite 243 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.20x
Intermediate 0.45x
Advanced 0.90x
Elite 1.40x

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

What is the average One Arm Pulldown? The average One Arm Pulldown weight for a male lifter is 83 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Pulldown? Male beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 1 16 53 111 185
120 2 19 58 118 195
130 3 22 63 125 203
140 4 25 68 131 212
150 5 28 72 137 219
160 6 30 76 143 227
170 7 33 81 149 234
180 8 35 85 155 241
190 9 38 88 160 247
200 11 41 92 165 254
210 12 43 96 170 260
220 13 45 99 174 266
230 15 48 103 179 271
240 16 50 106 184 277
250 17 52 110 188 282
260 18 55 113 192 287
270 20 57 116 196 292
280 21 59 119 200 297
290 22 61 122 204 302
300 24 63 125 208 306
310 25 65 128 211 311
Age Beg. Nov. Int. Adv. Elite
15 6 29 71 131 207
20 7 33 81 150 237
25 7 34 83 154 243
30 7 34 83 154 243
35 7 34 83 154 243
40 7 34 83 154 243
45 7 32 79 146 230
50 6 30 74 137 216
55 6 28 68 127 200
60 5 25 62 116 182
65 5 23 56 105 165
70 4 20 51 94 148
75 4 18 45 84 132
80 3 16 40 75 118
85 3 15 36 67 106
90 3 13 33 61 95

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lb
lb
years old

Female One Arm Pulldown Standards (lb)

Entire Community

Strength Level Weight
Beginner 8 lb
Novice 17 lb
Intermediate 30 lb
Advanced 47 lb
Elite 67 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.35x
Elite 0.50x

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

What is the average One Arm Pulldown? The average One Arm Pulldown weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Pulldown? Female beginners should aim to lift 8 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 11 22 36 53
100 5 12 23 38 56
110 6 13 25 41 59
120 6 15 27 43 61
130 7 16 28 45 64
140 8 17 30 46 66
150 9 18 31 48 68
160 9 19 33 50 70
170 10 20 34 51 72
180 11 21 35 53 74
190 11 22 36 54 75
200 12 23 37 56 77
210 13 23 38 57 78
220 13 24 40 58 80
230 14 25 41 60 81
240 14 26 42 61 83
250 15 27 43 62 84
260 15 27 43 63 86
Age Beg. Nov. Int. Adv. Elite
15 6 14 26 40 57
20 7 16 29 46 66
25 8 17 30 47 67
30 8 17 30 47 67
35 8 17 30 47 67
40 8 17 30 47 67
45 7 16 28 45 64
50 7 15 27 42 60
55 6 14 25 39 56
60 6 13 23 36 51
65 5 11 20 32 46
70 5 10 18 29 41
75 4 9 16 26 37
80 4 8 15 23 33
85 3 7 13 21 29
90 3 7 12 19 27

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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.