These are the most popular One Arm Pulldown workouts done by male lifters:
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.
Male
Male One Arm Pulldown Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 3 kg |
Novice | 15 kg |
Intermediate | 38 kg |
Advanced | 70 kg |
Elite | 110 kg |
Bodyweight Ratio
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? (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
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 0 | 7 | 24 | 50 | 84 |
55 | 1 | 9 | 27 | 54 | 89 |
60 | 1 | 10 | 29 | 57 | 93 |
65 | 2 | 12 | 31 | 60 | 97 |
70 | 2 | 13 | 34 | 64 | 101 |
75 | 3 | 14 | 36 | 66 | 105 |
80 | 4 | 16 | 38 | 69 | 108 |
85 | 4 | 17 | 40 | 72 | 111 |
90 | 5 | 18 | 42 | 74 | 115 |
95 | 5 | 19 | 43 | 77 | 118 |
100 | 6 | 21 | 45 | 79 | 121 |
105 | 7 | 22 | 47 | 82 | 123 |
110 | 7 | 23 | 49 | 84 | 126 |
115 | 8 | 24 | 50 | 86 | 129 |
120 | 9 | 25 | 52 | 88 | 131 |
125 | 9 | 26 | 53 | 90 | 134 |
130 | 10 | 27 | 55 | 92 | 136 |
135 | 11 | 28 | 56 | 94 | 138 |
140 | 11 | 29 | 58 | 96 | 141 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 3 | 13 | 32 | 60 | 94 |
20 | 3 | 15 | 37 | 68 | 107 |
25 | 3 | 15 | 38 | 70 | 110 |
30 | 3 | 15 | 38 | 70 | 110 |
35 | 3 | 15 | 38 | 70 | 110 |
40 | 3 | 15 | 38 | 70 | 110 |
45 | 3 | 14 | 36 | 66 | 104 |
50 | 3 | 14 | 34 | 62 | 98 |
55 | 3 | 13 | 31 | 58 | 91 |
60 | 2 | 11 | 28 | 53 | 83 |
65 | 2 | 10 | 26 | 48 | 75 |
70 | 2 | 9 | 23 | 43 | 67 |
75 | 2 | 8 | 21 | 38 | 60 |
80 | 2 | 7 | 18 | 34 | 54 |
85 | 1 | 7 | 16 | 31 | 48 |
90 | 1 | 6 | 15 | 28 | 43 |
How many sets and reps of One Arm Pulldown should I do?
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 |
Calculate Your Strength Level
Female
Female One Arm Pulldown Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 3 kg |
Novice | 8 kg |
Intermediate | 14 kg |
Advanced | 21 kg |
Elite | 31 kg |
Bodyweight Ratio
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? (kg)
What is the average One Arm Pulldown? The average One Arm Pulldown weight for a female lifter is 14 kg (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 3 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 2 | 5 | 10 | 16 | 24 |
45 | 2 | 5 | 11 | 17 | 25 |
50 | 3 | 6 | 11 | 18 | 27 |
55 | 3 | 7 | 12 | 19 | 28 |
60 | 3 | 7 | 13 | 20 | 29 |
65 | 4 | 8 | 14 | 21 | 30 |
70 | 4 | 8 | 14 | 22 | 31 |
75 | 4 | 9 | 15 | 23 | 32 |
80 | 5 | 9 | 16 | 24 | 33 |
85 | 5 | 10 | 16 | 25 | 34 |
90 | 5 | 10 | 17 | 25 | 35 |
95 | 6 | 11 | 17 | 26 | 36 |
100 | 6 | 11 | 18 | 27 | 36 |
105 | 6 | 11 | 18 | 27 | 37 |
110 | 7 | 12 | 19 | 28 | 38 |
115 | 7 | 12 | 19 | 28 | 38 |
120 | 7 | 13 | 20 | 29 | 39 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 3 | 6 | 12 | 18 | 26 |
20 | 3 | 7 | 13 | 21 | 30 |
25 | 3 | 8 | 14 | 21 | 31 |
30 | 3 | 8 | 14 | 21 | 31 |
35 | 3 | 8 | 14 | 21 | 31 |
40 | 3 | 8 | 14 | 21 | 31 |
45 | 3 | 7 | 13 | 20 | 29 |
50 | 3 | 7 | 12 | 19 | 27 |
55 | 3 | 6 | 11 | 18 | 25 |
60 | 3 | 6 | 10 | 16 | 23 |
65 | 2 | 5 | 9 | 15 | 21 |
70 | 2 | 5 | 8 | 13 | 19 |
75 | 2 | 4 | 7 | 12 | 17 |
80 | 2 | 4 | 7 | 10 | 15 |
85 | 1 | 3 | 6 | 9 | 13 |
90 | 1 | 3 | 5 | 8 | 12 |
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:
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 |
Calculate Your Strength Level
Create Standards
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. |
More Exercises
Other Languages
- One Arm Pulldown (EN)
- Jalón a una mano (ES)
- Tirage verticale à la poulie à un bras (FR)
- Ściąganie drążka jednorącz (PL)
- Pulldown a Braccio singolo (IT)
- Puxada unilateral (PT)