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One Arm Lat Pulldown Strength Standards for Men and Women

Discover how your One Arm Lat 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 Lat Pulldown Strength Level

Calculate Your One Arm Lat Pulldown Strength

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One Arm Lat Pulldown Weight Standards

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

LevelWeight
Beginner34 lbs
Novice59 lbs
Intermediate94 lbs
Advanced138 lbs
Elite188 lbs

One Arm Lat Pulldown Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.75
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.60

One Arm Lat Pulldown Standards by Bodyweight

Find the One Arm Lat Pulldown strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs19 lbs35 lbs60 lbs92 lbs131 lbs
120 lbs22 lbs40 lbs66 lbs100 lbs140 lbs
130 lbs25 lbs44 lbs72 lbs107 lbs149 lbs
140 lbs28 lbs48 lbs77 lbs114 lbs157 lbs
150 lbs31 lbs52 lbs82 lbs121 lbs165 lbs
160 lbs33 lbs56 lbs88 lbs127 lbs172 lbs
170 lbs36 lbs60 lbs93 lbs133 lbs179 lbs
180 lbs39 lbs64 lbs98 lbs139 lbs186 lbs
190 lbs42 lbs68 lbs102 lbs145 lbs193 lbs
200 lbs45 lbs71 lbs107 lbs150 lbs199 lbs
210 lbs48 lbs75 lbs112 lbs156 lbs206 lbs
220 lbs50 lbs79 lbs116 lbs161 lbs212 lbs
230 lbs53 lbs82 lbs120 lbs166 lbs217 lbs
240 lbs56 lbs85 lbs124 lbs171 lbs223 lbs
250 lbs58 lbs89 lbs128 lbs176 lbs229 lbs
260 lbs61 lbs92 lbs132 lbs181 lbs234 lbs
270 lbs63 lbs95 lbs136 lbs185 lbs239 lbs
280 lbs66 lbs98 lbs140 lbs190 lbs244 lbs
290 lbs68 lbs102 lbs144 lbs194 lbs249 lbs
300 lbs71 lbs105 lbs148 lbs198 lbs254 lbs
310 lbs73 lbs108 lbs151 lbs203 lbs259 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs18 lbs27 lbs39 lbs55 lbs73 lbs
100 lbs19 lbs29 lbs42 lbs58 lbs76 lbs
110 lbs21 lbs31 lbs44 lbs61 lbs80 lbs
120 lbs22 lbs33 lbs46 lbs64 lbs83 lbs
130 lbs23 lbs34 lbs49 lbs66 lbs86 lbs
140 lbs25 lbs36 lbs51 lbs69 lbs89 lbs
150 lbs26 lbs37 lbs53 lbs71 lbs91 lbs
160 lbs27 lbs39 lbs55 lbs73 lbs94 lbs
170 lbs28 lbs40 lbs56 lbs75 lbs96 lbs
180 lbs29 lbs42 lbs58 lbs77 lbs99 lbs
190 lbs30 lbs43 lbs60 lbs79 lbs101 lbs
200 lbs32 lbs45 lbs61 lbs81 lbs103 lbs
210 lbs33 lbs46 lbs63 lbs83 lbs105 lbs
220 lbs34 lbs47 lbs64 lbs85 lbs107 lbs
230 lbs35 lbs48 lbs66 lbs86 lbs109 lbs
240 lbs35 lbs49 lbs67 lbs88 lbs111 lbs
250 lbs36 lbs51 lbs69 lbs90 lbs113 lbs
260 lbs37 lbs52 lbs70 lbs91 lbs114 lbs

One Arm Lat Pulldown Standards by Age

Discover how One Arm Lat Pulldown strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs52 lbs81 lbs119 lbs162 lbs
2034 lbs58 lbs92 lbs135 lbs184 lbs
2534 lbs59 lbs94 lbs138 lbs188 lbs
3034 lbs59 lbs94 lbs138 lbs188 lbs
3534 lbs59 lbs94 lbs138 lbs188 lbs
4034 lbs59 lbs94 lbs138 lbs188 lbs
4533 lbs57 lbs90 lbs131 lbs179 lbs
5031 lbs54 lbs85 lbs124 lbs169 lbs
5530 lbs50 lbs79 lbs115 lbs157 lbs
6028 lbs47 lbs73 lbs106 lbs144 lbs
6526 lbs43 lbs67 lbs96 lbs131 lbs
7024 lbs39 lbs61 lbs87 lbs118 lbs
7522 lbs36 lbs55 lbs79 lbs106 lbs
8021 lbs33 lbs50 lbs71 lbs96 lbs
8520 lbs30 lbs46 lbs65 lbs87 lbs
9018 lbs28 lbs42 lbs59 lbs79 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1522 lbs32 lbs45 lbs61 lbs79 lbs
2024 lbs35 lbs50 lbs69 lbs89 lbs
2524 lbs36 lbs51 lbs70 lbs91 lbs
3024 lbs36 lbs51 lbs70 lbs91 lbs
3524 lbs36 lbs51 lbs70 lbs91 lbs
4024 lbs36 lbs51 lbs70 lbs91 lbs
4523 lbs34 lbs49 lbs67 lbs87 lbs
5022 lbs33 lbs47 lbs63 lbs82 lbs
5521 lbs31 lbs44 lbs59 lbs77 lbs
6020 lbs29 lbs41 lbs55 lbs71 lbs
6519 lbs27 lbs37 lbs50 lbs65 lbs
7018 lbs25 lbs34 lbs46 lbs59 lbs
7517 lbs23 lbs32 lbs42 lbs53 lbs
8016 lbs22 lbs29 lbs38 lbs49 lbs
8515 lbs20 lbs27 lbs35 lbs44 lbs
9014 lbs19 lbs25 lbs32 lbs41 lbs

One Arm Lat Pulldown Overview

The One Arm Lat Pulldown is a unilateral exercise designed to target the latissimus dorsi, allowing for balanced muscle development and improved back strength through isolated, controlled movements.

Muscles Worked

Equipment Needed

Lat Pulldown Machine, Single Handle Attachment

How To Perform the One Arm Lat Pulldown

  1. Attach a single handle to the high pulley of a lat pulldown machine.
  2. Sit down on the machine, facing forward with your feet flat on the floor and your thighs secured under the support pads.
  3. Grasp the handle with one hand, using an overhand grip (palm facing away from you).
  4. Extend your arm fully and lean back slightly, keeping your spine neutral and your core engaged.
  5. Pull the handle down towards your shoulder, leading with your elbow, until your hand is level with your chest.
  6. Squeeze your shoulder blade down and back as you complete the pull.
  7. Slowly return the handle to the starting position, fully extending your arm.
  8. Perform the desired number of repetitions before switching to the other arm.

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

Pro Tips for One Arm Lat Pulldown

  • Keep your core engaged to maintain a stable torso throughout the exercise.
  • Avoid leaning too far back or using momentum to pull the handle down.
  • Focus on a slow and controlled movement, especially during the eccentric (return) phase.
  • Ensure even development by performing equal repetitions on both arms.

One Arm Lat Pulldown Variations and Alternatives

Variations

Alternatives

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