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Straight Arm Pulldown Strength Standards for Men and Women

Discover how your Straight Arm Pulldown performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Straight Arm Pulldown Strength Level

Calculate Your Straight Arm Pulldown Strength

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Straight Arm Pulldown Weight Standards

Compare your Straight Arm Pulldown performance to these weight standards and see where you stand.

LevelWeight
Beginner43 lbs
Novice80 lbs
Intermediate131 lbs
Advanced195 lbs
Elite269 lbs

Straight Arm Pulldown Bodyweight Ratio Standards

See how your Straight Arm Pulldown strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.00
Elite1.50
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.65
Elite0.95

Straight Arm Pulldown Standards by Bodyweight

Find the Straight Arm Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs23 lbs48 lbs86 lbs136 lbs195 lbs
120 lbs26 lbs53 lbs94 lbs146 lbs207 lbs
130 lbs30 lbs59 lbs101 lbs155 lbs218 lbs
140 lbs34 lbs64 lbs108 lbs164 lbs229 lbs
150 lbs37 lbs70 lbs115 lbs173 lbs239 lbs
160 lbs41 lbs75 lbs122 lbs181 lbs249 lbs
170 lbs45 lbs80 lbs128 lbs189 lbs258 lbs
180 lbs48 lbs85 lbs134 lbs196 lbs267 lbs
190 lbs52 lbs89 lbs141 lbs204 lbs275 lbs
200 lbs55 lbs94 lbs146 lbs211 lbs284 lbs
210 lbs59 lbs99 lbs152 lbs218 lbs292 lbs
220 lbs62 lbs103 lbs158 lbs224 lbs299 lbs
230 lbs65 lbs107 lbs163 lbs231 lbs307 lbs
240 lbs69 lbs111 lbs168 lbs237 lbs314 lbs
250 lbs72 lbs116 lbs173 lbs243 lbs321 lbs
260 lbs75 lbs120 lbs178 lbs249 lbs328 lbs
270 lbs78 lbs124 lbs183 lbs255 lbs334 lbs
280 lbs81 lbs127 lbs188 lbs260 lbs341 lbs
290 lbs84 lbs131 lbs192 lbs266 lbs347 lbs
300 lbs87 lbs135 lbs197 lbs271 lbs353 lbs
310 lbs90 lbs139 lbs201 lbs276 lbs359 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs24 lbs46 lbs75 lbs111 lbs
100 lbs12 lbs26 lbs49 lbs80 lbs117 lbs
110 lbs14 lbs29 lbs52 lbs84 lbs122 lbs
120 lbs15 lbs31 lbs55 lbs88 lbs127 lbs
130 lbs16 lbs33 lbs58 lbs91 lbs131 lbs
140 lbs17 lbs35 lbs61 lbs95 lbs135 lbs
150 lbs19 lbs37 lbs63 lbs98 lbs139 lbs
160 lbs20 lbs38 lbs66 lbs101 lbs143 lbs
170 lbs21 lbs40 lbs68 lbs104 lbs146 lbs
180 lbs22 lbs42 lbs70 lbs107 lbs150 lbs
190 lbs23 lbs43 lbs73 lbs110 lbs153 lbs
200 lbs24 lbs45 lbs75 lbs112 lbs156 lbs
210 lbs25 lbs47 lbs77 lbs115 lbs159 lbs
220 lbs27 lbs48 lbs79 lbs117 lbs162 lbs
230 lbs28 lbs50 lbs80 lbs120 lbs164 lbs
240 lbs29 lbs51 lbs82 lbs122 lbs167 lbs
250 lbs30 lbs52 lbs84 lbs124 lbs170 lbs
260 lbs30 lbs54 lbs86 lbs126 lbs172 lbs

Straight Arm Pulldown Standards by Age

Discover how Straight Arm Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1538 lbs69 lbs112 lbs167 lbs230 lbs
2042 lbs78 lbs128 lbs190 lbs262 lbs
2543 lbs80 lbs131 lbs195 lbs269 lbs
3043 lbs80 lbs131 lbs195 lbs269 lbs
3543 lbs80 lbs131 lbs195 lbs269 lbs
4043 lbs80 lbs131 lbs195 lbs269 lbs
4541 lbs76 lbs124 lbs186 lbs256 lbs
5039 lbs72 lbs117 lbs174 lbs240 lbs
5537 lbs67 lbs109 lbs162 lbs222 lbs
6034 lbs61 lbs100 lbs148 lbs204 lbs
6531 lbs56 lbs90 lbs134 lbs184 lbs
7028 lbs51 lbs82 lbs121 lbs166 lbs
7526 lbs46 lbs74 lbs109 lbs149 lbs
8024 lbs41 lbs66 lbs98 lbs134 lbs
8522 lbs38 lbs60 lbs88 lbs120 lbs
9020 lbs34 lbs55 lbs80 lbs109 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs31 lbs53 lbs84 lbs119 lbs
2017 lbs34 lbs60 lbs95 lbs136 lbs
2517 lbs35 lbs62 lbs97 lbs139 lbs
3017 lbs35 lbs62 lbs97 lbs139 lbs
3517 lbs35 lbs62 lbs97 lbs139 lbs
4017 lbs35 lbs62 lbs97 lbs139 lbs
4517 lbs33 lbs59 lbs93 lbs132 lbs
5016 lbs32 lbs56 lbs87 lbs124 lbs
5515 lbs30 lbs52 lbs81 lbs115 lbs
6014 lbs28 lbs48 lbs74 lbs106 lbs
6513 lbs25 lbs44 lbs68 lbs96 lbs
7012 lbs23 lbs40 lbs61 lbs87 lbs
7512 lbs21 lbs36 lbs55 lbs78 lbs
8011 lbs20 lbs33 lbs50 lbs70 lbs
8510 lbs18 lbs30 lbs45 lbs64 lbs
9010 lbs17 lbs27 lbs41 lbs58 lbs

Straight Arm Pulldown Overview

The Straight Arm Pulldown is a cable exercise that isolates the lats, helping to build strength and definition in the back and improve overall upper body stability.

Muscles Worked

Equipment Needed

Cable Machine, Straight Bar Handle

How To Perform the Straight Arm Pulldown

  1. Attach a straight bar handle to a high pulley on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart and grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
  3. Step back a few feet from the machine, keeping your arms fully extended and slightly bent at the elbows.
  4. Engage your core and lean slightly forward at the hips.
  5. Pull the bar down towards your thighs in a controlled motion, focusing on using your lats.
  6. Keep your arms straight and avoid bending at the elbows.
  7. Pause briefly at the bottom of the movement, squeezing your lats.
  8. Slowly return the bar to the starting position, maintaining control throughout the movement.
  9. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Straight Arm Pulldown for proper technique and tips.

Pro Tips for Straight Arm Pulldown

  • Keep your core engaged to prevent swinging.
  • Focus on squeezing your lats throughout the movement.
  • Avoid using your arms to pull the bar; your lats should be doing the work.
  • Maintain a slight bend in your elbows to avoid joint strain.
  • Control the movement both on the way down and up to maximize effectiveness.

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