One Arm Pulldown Strength Standards for Men and Women

Discover how your One 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 One Arm Pulldown Strength Level

Calculate Your One Arm Pulldown Strength

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One Arm Pulldown Weight Standards

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

LevelWeight
Beginner12 lbs
Novice39 lbs
Intermediate88 lbs
Advanced159 lbs
Elite248 lbs

One Arm Pulldown Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.20
Intermediate0.45
Advanced0.90
Elite1.40
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.50

One Arm Pulldown Standards by Bodyweight

Find the One Arm Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs6 lbs21 lbs58 lbs116 lbs190 lbs
120 lbs7 lbs24 lbs63 lbs123 lbs200 lbs
130 lbs8 lbs27 lbs68 lbs130 lbs208 lbs
140 lbs9 lbs30 lbs73 lbs136 lbs217 lbs
150 lbs10 lbs33 lbs77 lbs142 lbs224 lbs
160 lbs11 lbs35 lbs81 lbs148 lbs232 lbs
170 lbs12 lbs38 lbs86 lbs154 lbs239 lbs
180 lbs13 lbs40 lbs90 lbs160 lbs246 lbs
190 lbs14 lbs43 lbs93 lbs165 lbs252 lbs
200 lbs16 lbs46 lbs97 lbs170 lbs259 lbs
210 lbs17 lbs48 lbs101 lbs175 lbs265 lbs
220 lbs18 lbs50 lbs104 lbs179 lbs271 lbs
230 lbs20 lbs53 lbs108 lbs184 lbs276 lbs
240 lbs21 lbs55 lbs111 lbs189 lbs282 lbs
250 lbs22 lbs57 lbs115 lbs193 lbs287 lbs
260 lbs23 lbs60 lbs118 lbs197 lbs292 lbs
270 lbs25 lbs62 lbs121 lbs201 lbs297 lbs
280 lbs26 lbs64 lbs124 lbs205 lbs302 lbs
290 lbs27 lbs66 lbs127 lbs209 lbs307 lbs
300 lbs29 lbs68 lbs130 lbs213 lbs311 lbs
310 lbs30 lbs70 lbs133 lbs216 lbs316 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs16 lbs27 lbs41 lbs58 lbs
100 lbs10 lbs17 lbs28 lbs43 lbs61 lbs
110 lbs11 lbs18 lbs30 lbs46 lbs64 lbs
120 lbs11 lbs20 lbs32 lbs48 lbs66 lbs
130 lbs12 lbs21 lbs33 lbs50 lbs69 lbs
140 lbs13 lbs22 lbs35 lbs51 lbs71 lbs
150 lbs14 lbs23 lbs36 lbs53 lbs73 lbs
160 lbs14 lbs24 lbs38 lbs55 lbs75 lbs
170 lbs15 lbs25 lbs39 lbs56 lbs77 lbs
180 lbs16 lbs26 lbs40 lbs58 lbs79 lbs
190 lbs16 lbs27 lbs41 lbs59 lbs80 lbs
200 lbs17 lbs28 lbs42 lbs61 lbs82 lbs
210 lbs18 lbs28 lbs43 lbs62 lbs83 lbs
220 lbs18 lbs29 lbs45 lbs63 lbs85 lbs
230 lbs19 lbs30 lbs46 lbs65 lbs86 lbs
240 lbs19 lbs31 lbs47 lbs66 lbs88 lbs
250 lbs20 lbs32 lbs48 lbs67 lbs89 lbs
260 lbs20 lbs32 lbs48 lbs68 lbs91 lbs

One Arm Pulldown Standards by Age

Discover how One Arm Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs34 lbs76 lbs136 lbs212 lbs
2012 lbs38 lbs86 lbs155 lbs242 lbs
2512 lbs39 lbs88 lbs159 lbs248 lbs
3012 lbs39 lbs88 lbs159 lbs248 lbs
3512 lbs39 lbs88 lbs159 lbs248 lbs
4012 lbs39 lbs88 lbs159 lbs248 lbs
4512 lbs37 lbs84 lbs151 lbs235 lbs
5011 lbs35 lbs79 lbs142 lbs221 lbs
5511 lbs33 lbs73 lbs132 lbs205 lbs
6010 lbs30 lbs67 lbs121 lbs187 lbs
6510 lbs28 lbs61 lbs110 lbs170 lbs
709 lbs25 lbs56 lbs99 lbs153 lbs
759 lbs23 lbs50 lbs89 lbs137 lbs
808 lbs21 lbs45 lbs80 lbs123 lbs
858 lbs20 lbs41 lbs72 lbs111 lbs
908 lbs18 lbs38 lbs66 lbs101 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs19 lbs31 lbs45 lbs62 lbs
2012 lbs21 lbs34 lbs51 lbs71 lbs
2513 lbs22 lbs35 lbs52 lbs72 lbs
3013 lbs22 lbs35 lbs52 lbs72 lbs
3513 lbs22 lbs35 lbs52 lbs72 lbs
4013 lbs22 lbs35 lbs52 lbs72 lbs
4512 lbs21 lbs33 lbs50 lbs69 lbs
5012 lbs20 lbs32 lbs47 lbs65 lbs
5511 lbs19 lbs30 lbs44 lbs61 lbs
6011 lbs18 lbs28 lbs41 lbs56 lbs
6510 lbs16 lbs25 lbs37 lbs51 lbs
7010 lbs15 lbs23 lbs34 lbs46 lbs
759 lbs14 lbs21 lbs31 lbs42 lbs
809 lbs13 lbs20 lbs28 lbs38 lbs
858 lbs12 lbs18 lbs26 lbs34 lbs
908 lbs12 lbs17 lbs24 lbs32 lbs

One Arm Pulldown Overview

One Arm Pulldown is an isolation exercise targeting the latissimus dorsi, performed by pulling a cable handle down with one arm while maintaining proper posture and form.

Muscles Worked

Equipment Needed

Cable Pulley Machine

How To Perform the One Arm Pulldown

  1. Start by sitting on a bench or seat with a cable pulley machine adjusted to a high position.
  2. Grasp the handle with one hand, using an overhand grip.
  3. Keep your torso upright and your core engaged.
  4. Pull the handle down towards your shoulder, leading with your elbow and squeezing your lat at the bottom of the movement.
  5. Slowly return the handle to the starting position with controlled movement.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

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

Pro Tips for One Arm Pulldown

  • Maintain a straight back and avoid leaning too far back.
  • Focus on pulling with your back muscles rather than your arms.
  • Control the weight throughout the movement to avoid using momentum.
  • Keep your elbow close to your body during the pull.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your One Arm Pulldown?

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