One Arm Pulldown Standards (lb)

The average One Arm Pulldown is 116 lb for men and 66 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 Pulldown strength standards are based on 58,923 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male One Arm Pulldown Standards (lb)

Weight

Strength Level	Weight
Beginner	35 lb
Novice	69 lb
Intermediate	116 lb
Advanced	176 lb
Elite	245 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.40x
Intermediate	0.70x
Advanced	1.05x
Elite	1.45x

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 116 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 35 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	18	43	79	127	183
120	22	48	86	135	193
130	25	53	92	144	203
140	28	57	99	151	212
150	31	62	105	159	221
160	35	66	111	166	229
170	38	71	116	173	237
180	41	75	121	179	245
190	44	79	127	186	252
200	47	83	132	192	259
210	50	87	137	197	266
220	53	91	141	203	273
230	56	94	146	209	279
240	58	98	150	214	285
250	61	101	155	219	291
260	64	105	159	224	297
270	66	108	163	229	303
280	69	112	167	234	308
290	71	115	171	239	313
300	74	118	175	243	319
310	76	121	179	248	324

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	59	99	150	208
20	34	67	113	171	238
25	35	69	116	176	245
30	35	69	116	176	245
35	35	69	116	176	245
40	35	69	116	176	245
45	33	65	110	167	232
50	31	61	103	156	216
55	29	56	95	144	200
60	26	51	87	131	182
65	24	47	79	119	165
70	21	42	71	107	149
75	19	38	63	96	133
80	17	34	57	86	119
85	15	30	51	77	107
90	14	27	46	69	96

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%

3x8 6%

3x15 5%

2x12 4%

6x12 4%

4x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	12	18%	64
2	3	10	11%	39
3	2	15	9%	31
4	6	10	6%	22
5	4	12	6%	21
5	3	8	6%	21
7	3	15	5%	19
8	2	12	4%	16
9	6	12	4%	15
9	4	10	4%	15

Female

Female One Arm Pulldown Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	41 lb
Intermediate	66 lb
Advanced	98 lb
Elite	134 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.45x
Advanced	0.65x
Elite	0.90x

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 66 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 22 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	18	35	59	89	123
100	19	36	60	91	125
110	20	38	62	92	127
120	21	39	63	94	129
130	21	39	64	95	131
140	22	40	66	97	132
150	23	41	67	98	134
160	23	42	68	99	135
170	24	43	69	100	137
180	24	43	69	102	138
190	25	44	70	103	139
200	25	45	71	104	140
210	26	45	72	104	141
220	26	46	73	105	142
230	27	47	73	106	143
240	27	47	74	107	144
250	27	48	75	108	145
260	28	48	75	109	146

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	35	56	83	114
20	22	40	64	95	130
25	22	41	66	98	134
30	22	41	66	98	134
35	22	41	66	98	134
40	22	41	66	98	134
45	21	39	63	93	127
50	20	36	59	86	118
55	18	33	54	80	109
60	17	30	49	73	100
65	15	27	45	66	90
70	13	25	40	59	81
75	12	22	36	53	73
80	11	20	32	48	65
85	10	18	29	43	58
90	9	16	26	38	52

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

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

3x10 40%

3x8 20%

3x12 12%

5x5 4%

4x20 4%

2x12 4%

4x12 4%

3x15 4%

6x8 4%

4x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	40%	10
2	3	8	20%	5
3	3	12	12%	3
4	5	5	4%	1
4	4	20	4%	1
4	2	12	4%	1
4	4	12	4%	1
4	3	15	4%	1
4	6	8	4%	1
4	4	10	4%	1

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 Pulldown strength standards

Strength Level analysed 1,619 qualifying results from 58,923 community lifts to produce our One Arm Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	58,923
Qualifying results	1,619
Male results	1,429
Female results	190
Data start	24 October 2020
Data cutoff	4 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	18	43	79	127	183
120	22	48	86	135	193
130	25	53	92	144	203
140	28	57	99	151	212
150	31	62	105	159	221
160	35	66	111	166	229
170	38	71	116	173	237
180	41	75	121	179	245
190	44	79	127	186	252
200	47	83	132	192	259
210	50	87	137	197	266
220	53	91	141	203	273
230	56	94	146	209	279
240	58	98	150	214	285
250	61	101	155	219	291
260	64	105	159	224	297
270	66	108	163	229	303
280	69	112	167	234	308
290	71	115	171	239	313
300	74	118	175	243	319
310	76	121	179	248	324

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	59	99	150	208
20	34	67	113	171	238
25	35	69	116	176	245
30	35	69	116	176	245
35	35	69	116	176	245
40	35	69	116	176	245
45	33	65	110	167	232
50	31	61	103	156	216
55	29	56	95	144	200
60	26	51	87	131	182
65	24	47	79	119	165
70	21	42	71	107	149
75	19	38	63	96	133
80	17	34	57	86	119
85	15	30	51	77	107
90	14	27	46	69	96

Rank	Sets	Reps	Percent	Workouts
1	3	12	18%	64
2	3	10	11%	39
3	2	15	9%	31
4	6	10	6%	22
5	4	12	6%	21
5	3	8	6%	21
7	3	15	5%	19
8	2	12	4%	16
9	6	12	4%	15
9	4	10	4%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	35	59	89	123
100	19	36	60	91	125
110	20	38	62	92	127
120	21	39	63	94	129
130	21	39	64	95	131
140	22	40	66	97	132
150	23	41	67	98	134
160	23	42	68	99	135
170	24	43	69	100	137
180	24	43	69	102	138
190	25	44	70	103	139
200	25	45	71	104	140
210	26	45	72	104	141
220	26	46	73	105	142
230	27	47	73	106	143
240	27	47	74	107	144
250	27	48	75	108	145
260	28	48	75	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	35	56	83	114
20	22	40	64	95	130
25	22	41	66	98	134
30	22	41	66	98	134
35	22	41	66	98	134
40	22	41	66	98	134
45	21	39	63	93	127
50	20	36	59	86	118
55	18	33	54	80	109
60	17	30	49	73	100
65	15	27	45	66	90
70	13	25	40	59	81
75	12	22	36	53	73
80	11	20	32	48	65
85	10	18	29	43	58
90	9	16	26	38	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	40%	10
2	3	8	20%	5
3	3	12	12%	3
4	5	5	4%	1
4	4	20	4%	1
4	2	12	4%	1
4	4	12	4%	1
4	3	15	4%	1
4	6	8	4%	1
4	4	10	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	43	79	127	183
120	22	48	86	135	193
130	25	53	92	144	203
140	28	57	99	151	212
150	31	62	105	159	221
160	35	66	111	166	229
170	38	71	116	173	237
180	41	75	121	179	245
190	44	79	127	186	252
200	47	83	132	192	259
210	50	87	137	197	266
220	53	91	141	203	273
230	56	94	146	209	279
240	58	98	150	214	285
250	61	101	155	219	291
260	64	105	159	224	297
270	66	108	163	229	303
280	69	112	167	234	308
290	71	115	171	239	313
300	74	118	175	243	319
310	76	121	179	248	324

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	59	99	150	208
20	34	67	113	171	238
25	35	69	116	176	245
30	35	69	116	176	245
35	35	69	116	176	245
40	35	69	116	176	245
45	33	65	110	167	232
50	31	61	103	156	216
55	29	56	95	144	200
60	26	51	87	131	182
65	24	47	79	119	165
70	21	42	71	107	149
75	19	38	63	96	133
80	17	34	57	86	119
85	15	30	51	77	107
90	14	27	46	69	96

Rank	Sets	Reps	Percent	Workouts
1	3	12	18%	64
2	3	10	11%	39
3	2	15	9%	31
4	6	10	6%	22
5	4	12	6%	21
5	3	8	6%	21
7	3	15	5%	19
8	2	12	4%	16
9	6	12	4%	15
9	4	10	4%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	35	59	89	123
100	19	36	60	91	125
110	20	38	62	92	127
120	21	39	63	94	129
130	21	39	64	95	131
140	22	40	66	97	132
150	23	41	67	98	134
160	23	42	68	99	135
170	24	43	69	100	137
180	24	43	69	102	138
190	25	44	70	103	139
200	25	45	71	104	140
210	26	45	72	104	141
220	26	46	73	105	142
230	27	47	73	106	143
240	27	47	74	107	144
250	27	48	75	108	145
260	28	48	75	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	35	56	83	114
20	22	40	64	95	130
25	22	41	66	98	134
30	22	41	66	98	134
35	22	41	66	98	134
40	22	41	66	98	134
45	21	39	63	93	127
50	20	36	59	86	118
55	18	33	54	80	109
60	17	30	49	73	100
65	15	27	45	66	90
70	13	25	40	59	81
75	12	22	36	53	73
80	11	20	32	48	65
85	10	18	29	43	58
90	9	16	26	38	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	40%	10
2	3	8	20%	5
3	3	12	12%	3
4	5	5	4%	1
4	4	20	4%	1
4	2	12	4%	1
4	4	12	4%	1
4	3	15	4%	1
4	6	8	4%	1
4	4	10	4%	1

One Arm Pulldown Standards (lb)

Male

Male One Arm Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female One Arm Pulldown Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the One Arm Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	43	79	127	183
120	22	48	86	135	193
130	25	53	92	144	203
140	28	57	99	151	212
150	31	62	105	159	221
160	35	66	111	166	229
170	38	71	116	173	237
180	41	75	121	179	245
190	44	79	127	186	252
200	47	83	132	192	259
210	50	87	137	197	266
220	53	91	141	203	273
230	56	94	146	209	279
240	58	98	150	214	285
250	61	101	155	219	291
260	64	105	159	224	297
270	66	108	163	229	303
280	69	112	167	234	308
290	71	115	171	239	313
300	74	118	175	243	319
310	76	121	179	248	324

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	59	99	150	208
20	34	67	113	171	238
25	35	69	116	176	245
30	35	69	116	176	245
35	35	69	116	176	245
40	35	69	116	176	245
45	33	65	110	167	232
50	31	61	103	156	216
55	29	56	95	144	200
60	26	51	87	131	182
65	24	47	79	119	165
70	21	42	71	107	149
75	19	38	63	96	133
80	17	34	57	86	119
85	15	30	51	77	107
90	14	27	46	69	96

Rank	Sets	Reps	Percent	Workouts
1	3	12	18%	64
2	3	10	11%	39
3	2	15	9%	31
4	6	10	6%	22
5	4	12	6%	21
5	3	8	6%	21
7	3	15	5%	19
8	2	12	4%	16
9	6	12	4%	15
9	4	10	4%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	35	59	89	123
100	19	36	60	91	125
110	20	38	62	92	127
120	21	39	63	94	129
130	21	39	64	95	131
140	22	40	66	97	132
150	23	41	67	98	134
160	23	42	68	99	135
170	24	43	69	100	137
180	24	43	69	102	138
190	25	44	70	103	139
200	25	45	71	104	140
210	26	45	72	104	141
220	26	46	73	105	142
230	27	47	73	106	143
240	27	47	74	107	144
250	27	48	75	108	145
260	28	48	75	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	35	56	83	114
20	22	40	64	95	130
25	22	41	66	98	134
30	22	41	66	98	134
35	22	41	66	98	134
40	22	41	66	98	134
45	21	39	63	93	127
50	20	36	59	86	118
55	18	33	54	80	109
60	17	30	49	73	100
65	15	27	45	66	90
70	13	25	40	59	81
75	12	22	36	53	73
80	11	20	32	48	65
85	10	18	29	43	58
90	9	16	26	38	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	40%	10
2	3	8	20%	5
3	3	12	12%	3
4	5	5	4%	1
4	4	20	4%	1
4	2	12	4%	1
4	4	12	4%	1
4	3	15	4%	1
4	6	8	4%	1
4	4	10	4%	1