One Arm Pulldown Standards (kg)

The average One Arm Pulldown is 53 kg for men and 30 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	16 kg
Novice	31 kg
Intermediate	53 kg
Advanced	80 kg
Elite	111 kg

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? (kg)

What is the average One Arm Pulldown? The average One Arm Pulldown weight for a male lifter is 53 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 16 kg (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
50	8	19	36	58	83
55	10	22	39	62	88
60	12	24	43	66	93
65	13	27	46	70	98
70	15	29	49	73	102
75	16	31	51	77	106
80	18	33	54	80	110
85	20	35	57	83	114
90	21	37	59	86	117
95	23	39	62	89	121
100	24	41	64	92	124
105	25	43	66	95	127
110	27	45	69	98	130
115	28	47	71	100	133
120	29	48	73	103	136
125	31	50	75	105	139
130	32	52	77	108	141
135	33	53	79	110	144
140	35	55	81	112	147

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	45	68	95
20	16	30	51	78	108
25	16	31	53	80	111
30	16	31	53	80	111
35	16	31	53	80	111
40	16	31	53	80	111
45	15	30	50	76	105
50	14	28	47	71	98
55	13	26	43	65	91
60	12	23	39	60	83
65	11	21	36	54	75
70	10	19	32	49	67
75	9	17	29	44	60
80	8	15	26	39	54
85	7	14	23	35	48
90	6	12	21	31	44

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	18 kg
Intermediate	30 kg
Advanced	44 kg
Elite	61 kg

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? (kg)

What is the average One Arm Pulldown? The average One Arm Pulldown weight for a female lifter is 30 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 10 kg (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
40	8	16	27	40	56
45	9	16	27	41	57
50	9	17	28	42	58
55	9	18	29	43	59
60	10	18	29	43	59
65	10	18	30	44	60
70	10	19	30	45	61
75	11	19	31	45	62
80	11	20	31	46	62
85	11	20	32	46	63
90	11	20	32	47	63
95	12	21	33	47	64
100	12	21	33	48	65
105	12	21	33	48	65
110	12	21	34	49	66
115	13	22	34	49	66
120	13	22	34	49	66

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	18	29	43	59
25	10	18	30	44	61
30	10	18	30	44	61
35	10	18	30	44	61
40	10	18	30	44	61
45	10	17	28	42	57
50	9	16	27	39	54
55	8	15	25	36	50
60	7	14	22	33	45
65	7	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	15	22	30
85	4	8	13	19	26
90	4	7	12	17	24

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
50	8	19	36	58	83
55	10	22	39	62	88
60	12	24	43	66	93
65	13	27	46	70	98
70	15	29	49	73	102
75	16	31	51	77	106
80	18	33	54	80	110
85	20	35	57	83	114
90	21	37	59	86	117
95	23	39	62	89	121
100	24	41	64	92	124
105	25	43	66	95	127
110	27	45	69	98	130
115	28	47	71	100	133
120	29	48	73	103	136
125	31	50	75	105	139
130	32	52	77	108	141
135	33	53	79	110	144
140	35	55	81	112	147

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	45	68	95
20	16	30	51	78	108
25	16	31	53	80	111
30	16	31	53	80	111
35	16	31	53	80	111
40	16	31	53	80	111
45	15	30	50	76	105
50	14	28	47	71	98
55	13	26	43	65	91
60	12	23	39	60	83
65	11	21	36	54	75
70	10	19	32	49	67
75	9	17	29	44	60
80	8	15	26	39	54
85	7	14	23	35	48
90	6	12	21	31	44

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
40	8	16	27	40	56
45	9	16	27	41	57
50	9	17	28	42	58
55	9	18	29	43	59
60	10	18	29	43	59
65	10	18	30	44	60
70	10	19	30	45	61
75	11	19	31	45	62
80	11	20	31	46	62
85	11	20	32	46	63
90	11	20	32	47	63
95	12	21	33	47	64
100	12	21	33	48	65
105	12	21	33	48	65
110	12	21	34	49	66
115	13	22	34	49	66
120	13	22	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	18	29	43	59
25	10	18	30	44	61
30	10	18	30	44	61
35	10	18	30	44	61
40	10	18	30	44	61
45	10	17	28	42	57
50	9	16	27	39	54
55	8	15	25	36	50
60	7	14	22	33	45
65	7	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	15	22	30
85	4	8	13	19	26
90	4	7	12	17	24

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
50	8	19	36	58	83
55	10	22	39	62	88
60	12	24	43	66	93
65	13	27	46	70	98
70	15	29	49	73	102
75	16	31	51	77	106
80	18	33	54	80	110
85	20	35	57	83	114
90	21	37	59	86	117
95	23	39	62	89	121
100	24	41	64	92	124
105	25	43	66	95	127
110	27	45	69	98	130
115	28	47	71	100	133
120	29	48	73	103	136
125	31	50	75	105	139
130	32	52	77	108	141
135	33	53	79	110	144
140	35	55	81	112	147

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	45	68	95
20	16	30	51	78	108
25	16	31	53	80	111
30	16	31	53	80	111
35	16	31	53	80	111
40	16	31	53	80	111
45	15	30	50	76	105
50	14	28	47	71	98
55	13	26	43	65	91
60	12	23	39	60	83
65	11	21	36	54	75
70	10	19	32	49	67
75	9	17	29	44	60
80	8	15	26	39	54
85	7	14	23	35	48
90	6	12	21	31	44

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
40	8	16	27	40	56
45	9	16	27	41	57
50	9	17	28	42	58
55	9	18	29	43	59
60	10	18	29	43	59
65	10	18	30	44	60
70	10	19	30	45	61
75	11	19	31	45	62
80	11	20	31	46	62
85	11	20	32	46	63
90	11	20	32	47	63
95	12	21	33	47	64
100	12	21	33	48	65
105	12	21	33	48	65
110	12	21	34	49	66
115	13	22	34	49	66
120	13	22	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	18	29	43	59
25	10	18	30	44	61
30	10	18	30	44	61
35	10	18	30	44	61
40	10	18	30	44	61
45	10	17	28	42	57
50	9	16	27	39	54
55	8	15	25	36	50
60	7	14	22	33	45
65	7	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	15	22	30
85	4	8	13	19	26
90	4	7	12	17	24

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 (kg)

Male

Male One Arm Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	8	19	36	58	83
55	10	22	39	62	88
60	12	24	43	66	93
65	13	27	46	70	98
70	15	29	49	73	102
75	16	31	51	77	106
80	18	33	54	80	110
85	20	35	57	83	114
90	21	37	59	86	117
95	23	39	62	89	121
100	24	41	64	92	124
105	25	43	66	95	127
110	27	45	69	98	130
115	28	47	71	100	133
120	29	48	73	103	136
125	31	50	75	105	139
130	32	52	77	108	141
135	33	53	79	110	144
140	35	55	81	112	147

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	27	45	68	95
20	16	30	51	78	108
25	16	31	53	80	111
30	16	31	53	80	111
35	16	31	53	80	111
40	16	31	53	80	111
45	15	30	50	76	105
50	14	28	47	71	98
55	13	26	43	65	91
60	12	23	39	60	83
65	11	21	36	54	75
70	10	19	32	49	67
75	9	17	29	44	60
80	8	15	26	39	54
85	7	14	23	35	48
90	6	12	21	31	44

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
40	8	16	27	40	56
45	9	16	27	41	57
50	9	17	28	42	58
55	9	18	29	43	59
60	10	18	29	43	59
65	10	18	30	44	60
70	10	19	30	45	61
75	11	19	31	45	62
80	11	20	31	46	62
85	11	20	32	46	63
90	11	20	32	47	63
95	12	21	33	47	64
100	12	21	33	48	65
105	12	21	33	48	65
110	12	21	34	49	66
115	13	22	34	49	66
120	13	22	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	18	29	43	59
25	10	18	30	44	61
30	10	18	30	44	61
35	10	18	30	44	61
40	10	18	30	44	61
45	10	17	28	42	57
50	9	16	27	39	54
55	8	15	25	36	50
60	7	14	22	33	45
65	7	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	15	22	30
85	4	8	13	19	26
90	4	7	12	17	24

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