One Arm Pulldown

One Arm Pulldown Standards

Measured in kg

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 3,162 lifts by Strength Level users
One Arm Pulldown

Male One Arm Pulldown Standards (kg)

Entire Community

Strength LevelWeight
Beginner3 kg
Novice15 kg
Intermediate38 kg
Advanced70 kg
Elite110 kg

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

What is the average One Arm Pulldown? The average One Arm Pulldown weight for a male lifter is 38 kg (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 3 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5007245084
5519275489
60110295793
65212316097
702133464101
753143666105
804163869108
854174072111
905184274115
955194377118
1006214579121
1057224782123
1107234984126
1158245086129
1209255288131
1259265390134
13010275592136
13511285694138
14011295896141

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.