Straight Arm Pulldown Standards (kg)

The average Straight Arm Pulldown is 52 kg for men and 31 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Straight Arm Pulldown strength standards are based on 125,667 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Straight Arm Pulldown Standards (kg)

Weight

Strength Level	Weight
Beginner	18 kg
Novice	32 kg
Intermediate	52 kg
Advanced	77 kg
Elite	105 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.40x
Intermediate	0.65x
Advanced	1.00x
Elite	1.35x

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

What is the average Straight Arm Pulldown? The average Straight Arm Pulldown weight for a male lifter is 52 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Straight Arm Pulldown? Male beginners should aim to lift 18 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	9	20	35	55	78
55	11	23	39	59	83
60	13	25	42	63	88
65	15	27	45	67	92
70	16	30	48	71	96
75	18	32	51	74	100
80	20	34	54	77	104
85	21	36	56	80	108
90	23	38	59	83	111
95	24	40	61	86	114
100	26	42	63	89	118
105	27	44	66	92	121
110	29	46	68	94	124
115	30	48	70	97	127
120	31	49	72	99	129
125	33	51	74	102	132
130	34	53	76	104	135
135	35	54	78	106	137
140	37	56	80	109	140

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	89
20	17	32	51	75	102
25	18	32	52	77	105
30	18	32	52	77	105
35	18	32	52	77	105
40	18	32	52	77	105
45	17	31	49	73	99
50	16	29	46	68	93
55	15	26	43	63	86
60	13	24	39	57	78
65	12	22	35	52	71
70	11	20	32	47	64
75	10	18	28	42	57
80	9	16	25	38	51
85	8	14	23	34	46
90	7	13	20	30	41

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

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

3x10 20%

3x12 14%

3x15 9%

4x10 8%

4x12 6%

3x8 6%

4x15 5%

2x10 5%

2x12 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	466
2	3	12	14%	323
3	3	15	9%	216
4	4	10	8%	182
5	4	12	6%	139
6	3	8	6%	137
7	4	15	5%	123
8	2	10	5%	111
9	2	12	3%	69
10	4	8	3%	59

Female

Female Straight Arm Pulldown Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	11 kg
Novice	19 kg
Intermediate	31 kg
Advanced	45 kg
Elite	60 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.45x
Advanced	0.70x
Elite	0.95x

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

What is the average Straight Arm Pulldown? The average Straight Arm Pulldown weight for a female lifter is 31 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Straight Arm Pulldown? Female beginners should aim to lift 11 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	15	25	38	52
45	9	16	27	39	54
50	10	17	28	41	56
55	10	18	29	42	57
60	11	19	30	43	58
65	11	20	31	44	60
70	12	20	32	45	61
75	12	21	32	46	62
80	13	22	33	47	63
85	13	22	34	48	64
90	14	23	35	49	65
95	14	23	35	50	66
100	15	24	36	51	67
105	15	24	37	51	68
110	15	25	37	52	68
115	16	25	38	53	69
120	16	26	38	53	70

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	26	38	51
20	11	19	30	43	58
25	11	19	31	45	60
30	11	19	31	45	60
35	11	19	31	45	60
40	11	19	31	45	60
45	11	18	29	42	57
50	10	17	27	39	53
55	9	16	25	36	49
60	8	15	23	33	45
65	8	13	21	30	41
70	7	12	19	27	36
75	6	11	17	24	33
80	5	10	15	22	29
85	5	9	13	19	26
90	4	8	12	17	24

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

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

3x10 26%

3x12 13%

4x10 11%

4x12 9%

5x10 8%

3x8 6%

4x8 5%

3x15 4%

2x10 3%

4x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	141
2	3	12	13%	72
3	4	10	11%	58
4	4	12	9%	50
5	5	10	8%	41
6	3	8	6%	34
7	4	8	5%	28
8	3	15	4%	24
9	2	10	3%	17
10	4	15	3%	15

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 Straight Arm Pulldown strength standards

Strength Level analysed 10,517 qualifying results from 125,667 community lifts to produce our Straight Arm Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	125,667
Qualifying results	10,517
Male results	8,554
Female results	1,963
Data start	14 August 2020
Data cutoff	5 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	9	20	35	55	78
55	11	23	39	59	83
60	13	25	42	63	88
65	15	27	45	67	92
70	16	30	48	71	96
75	18	32	51	74	100
80	20	34	54	77	104
85	21	36	56	80	108
90	23	38	59	83	111
95	24	40	61	86	114
100	26	42	63	89	118
105	27	44	66	92	121
110	29	46	68	94	124
115	30	48	70	97	127
120	31	49	72	99	129
125	33	51	74	102	132
130	34	53	76	104	135
135	35	54	78	106	137
140	37	56	80	109	140

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	89
20	17	32	51	75	102
25	18	32	52	77	105
30	18	32	52	77	105
35	18	32	52	77	105
40	18	32	52	77	105
45	17	31	49	73	99
50	16	29	46	68	93
55	15	26	43	63	86
60	13	24	39	57	78
65	12	22	35	52	71
70	11	20	32	47	64
75	10	18	28	42	57
80	9	16	25	38	51
85	8	14	23	34	46
90	7	13	20	30	41

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	466
2	3	12	14%	323
3	3	15	9%	216
4	4	10	8%	182
5	4	12	6%	139
6	3	8	6%	137
7	4	15	5%	123
8	2	10	5%	111
9	2	12	3%	69
10	4	8	3%	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	15	25	38	52
45	9	16	27	39	54
50	10	17	28	41	56
55	10	18	29	42	57
60	11	19	30	43	58
65	11	20	31	44	60
70	12	20	32	45	61
75	12	21	32	46	62
80	13	22	33	47	63
85	13	22	34	48	64
90	14	23	35	49	65
95	14	23	35	50	66
100	15	24	36	51	67
105	15	24	37	51	68
110	15	25	37	52	68
115	16	25	38	53	69
120	16	26	38	53	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	26	38	51
20	11	19	30	43	58
25	11	19	31	45	60
30	11	19	31	45	60
35	11	19	31	45	60
40	11	19	31	45	60
45	11	18	29	42	57
50	10	17	27	39	53
55	9	16	25	36	49
60	8	15	23	33	45
65	8	13	21	30	41
70	7	12	19	27	36
75	6	11	17	24	33
80	5	10	15	22	29
85	5	9	13	19	26
90	4	8	12	17	24

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	141
2	3	12	13%	72
3	4	10	11%	58
4	4	12	9%	50
5	5	10	8%	41
6	3	8	6%	34
7	4	8	5%	28
8	3	15	4%	24
9	2	10	3%	17
10	4	15	3%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	20	35	55	78
55	11	23	39	59	83
60	13	25	42	63	88
65	15	27	45	67	92
70	16	30	48	71	96
75	18	32	51	74	100
80	20	34	54	77	104
85	21	36	56	80	108
90	23	38	59	83	111
95	24	40	61	86	114
100	26	42	63	89	118
105	27	44	66	92	121
110	29	46	68	94	124
115	30	48	70	97	127
120	31	49	72	99	129
125	33	51	74	102	132
130	34	53	76	104	135
135	35	54	78	106	137
140	37	56	80	109	140

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	89
20	17	32	51	75	102
25	18	32	52	77	105
30	18	32	52	77	105
35	18	32	52	77	105
40	18	32	52	77	105
45	17	31	49	73	99
50	16	29	46	68	93
55	15	26	43	63	86
60	13	24	39	57	78
65	12	22	35	52	71
70	11	20	32	47	64
75	10	18	28	42	57
80	9	16	25	38	51
85	8	14	23	34	46
90	7	13	20	30	41

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	466
2	3	12	14%	323
3	3	15	9%	216
4	4	10	8%	182
5	4	12	6%	139
6	3	8	6%	137
7	4	15	5%	123
8	2	10	5%	111
9	2	12	3%	69
10	4	8	3%	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	15	25	38	52
45	9	16	27	39	54
50	10	17	28	41	56
55	10	18	29	42	57
60	11	19	30	43	58
65	11	20	31	44	60
70	12	20	32	45	61
75	12	21	32	46	62
80	13	22	33	47	63
85	13	22	34	48	64
90	14	23	35	49	65
95	14	23	35	50	66
100	15	24	36	51	67
105	15	24	37	51	68
110	15	25	37	52	68
115	16	25	38	53	69
120	16	26	38	53	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	26	38	51
20	11	19	30	43	58
25	11	19	31	45	60
30	11	19	31	45	60
35	11	19	31	45	60
40	11	19	31	45	60
45	11	18	29	42	57
50	10	17	27	39	53
55	9	16	25	36	49
60	8	15	23	33	45
65	8	13	21	30	41
70	7	12	19	27	36
75	6	11	17	24	33
80	5	10	15	22	29
85	5	9	13	19	26
90	4	8	12	17	24

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	141
2	3	12	13%	72
3	4	10	11%	58
4	4	12	9%	50
5	5	10	8%	41
6	3	8	6%	34
7	4	8	5%	28
8	3	15	4%	24
9	2	10	3%	17
10	4	15	3%	15

Straight Arm Pulldown Standards (kg)

Male

Male Straight Arm Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Straight Arm Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Straight Arm Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	20	35	55	78
55	11	23	39	59	83
60	13	25	42	63	88
65	15	27	45	67	92
70	16	30	48	71	96
75	18	32	51	74	100
80	20	34	54	77	104
85	21	36	56	80	108
90	23	38	59	83	111
95	24	40	61	86	114
100	26	42	63	89	118
105	27	44	66	92	121
110	29	46	68	94	124
115	30	48	70	97	127
120	31	49	72	99	129
125	33	51	74	102	132
130	34	53	76	104	135
135	35	54	78	106	137
140	37	56	80	109	140

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	89
20	17	32	51	75	102
25	18	32	52	77	105
30	18	32	52	77	105
35	18	32	52	77	105
40	18	32	52	77	105
45	17	31	49	73	99
50	16	29	46	68	93
55	15	26	43	63	86
60	13	24	39	57	78
65	12	22	35	52	71
70	11	20	32	47	64
75	10	18	28	42	57
80	9	16	25	38	51
85	8	14	23	34	46
90	7	13	20	30	41

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	466
2	3	12	14%	323
3	3	15	9%	216
4	4	10	8%	182
5	4	12	6%	139
6	3	8	6%	137
7	4	15	5%	123
8	2	10	5%	111
9	2	12	3%	69
10	4	8	3%	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	15	25	38	52
45	9	16	27	39	54
50	10	17	28	41	56
55	10	18	29	42	57
60	11	19	30	43	58
65	11	20	31	44	60
70	12	20	32	45	61
75	12	21	32	46	62
80	13	22	33	47	63
85	13	22	34	48	64
90	14	23	35	49	65
95	14	23	35	50	66
100	15	24	36	51	67
105	15	24	37	51	68
110	15	25	37	52	68
115	16	25	38	53	69
120	16	26	38	53	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	26	38	51
20	11	19	30	43	58
25	11	19	31	45	60
30	11	19	31	45	60
35	11	19	31	45	60
40	11	19	31	45	60
45	11	18	29	42	57
50	10	17	27	39	53
55	9	16	25	36	49
60	8	15	23	33	45
65	8	13	21	30	41
70	7	12	19	27	36
75	6	11	17	24	33
80	5	10	15	22	29
85	5	9	13	19	26
90	4	8	12	17	24

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	141
2	3	12	13%	72
3	4	10	11%	58
4	4	12	9%	50
5	5	10	8%	41
6	3	8	6%	34
7	4	8	5%	28
8	3	15	4%	24
9	2	10	3%	17
10	4	15	3%	15