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.

Our community One Arm Pulldown standards are based on 3,139 lifts by Strength Level users
One Arm Pulldown

Male One Arm Pulldown Standards (lb)

Entire Community

Strength LevelWeight
Beginner7 lb
Novice34 lb
Intermediate83 lb
Advanced154 lb
Elite243 lb

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

BWBeg.Nov.Int.Adv.Elite
11011653111185
12021958118195
13032263125203
14042568131212
15052872137219
16063076143227
17073381149234
18083585155241
19093888160247
200114192165254
210124396170260
220134599174266
2301548103179271
2401650106184277
2501752110188282
2601855113192287
2702057116196292
2802159119200297
2902261122204302
3002463125208306
3102565128211311

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

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

3x12 18%
3x10 11%
2x15 9%
6x10 6%
4x12 6%

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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.