One Arm Lat Pulldown

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi
Secondary Muscles	大円筋, Deltoids
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi

Secondary Muscles

大円筋, Deltoids

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

One Arm Lat Pulldown Average Weight [1RM]

Level
Beg.	12 kg (26 lbs)	7 kg (16 lbs)
Nov.	23 kg (51 lbs)	13 kg (28 lbs)
Int.	39 kg (86 lbs)	20 kg (43 lbs)
Adv.	59 kg (130 lbs)	28 kg (62 lbs)
Pro	82 kg (180 lbs)	38 kg (83 lbs)

Level

Beg.

12 kg
(26 lbs)

7 kg
(16 lbs)

Nov.

23 kg
(51 lbs)

13 kg
(28 lbs)

Int.

39 kg
(86 lbs)

20 kg
(43 lbs)

Adv.

59 kg
(130 lbs)

28 kg
(62 lbs)

Pro

82 kg
(180 lbs)

38 kg
(83 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

One Arm Lat Pulldown Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	24	38	56
55	6	15	27	42	60
60	8	17	29	46	65
65	9	19	32	49	69
70	11	21	35	52	72
75	12	23	37	56	76
80	14	25	40	59	80
85	15	27	42	61	83
90	17	29	45	64	86
95	18	30	47	67	89
100	19	32	49	70	92
105	21	34	51	72	95
110	22	36	53	75	98
115	23	37	55	77	101
120	25	39	57	79	104
125	26	40	59	82	106
130	27	42	61	84	109
135	28	43	63	86	111
140	29	45	65	88	114

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	33	50	70
20	12	23	38	58	80
25	12	23	39	59	82
30	12	23	39	59	82
35	12	23	39	59	82
40	12	23	39	59	82
45	11	22	37	56	78
50	11	21	35	53	73
55	10	19	32	49	67
60	9	17	29	44	62
65	8	16	27	40	56
70	7	14	24	36	50
75	7	13	21	32	45
80	6	11	19	29	40
85	5	10	17	26	36
90	5	9	15	23	32

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	29
45	5	9	15	23	31
50	6	10	16	24	33
55	6	11	18	25	34
60	7	12	19	27	36
65	8	13	20	28	37
70	8	14	21	29	38
75	9	14	22	30	40
80	10	15	22	31	41
85	10	16	23	32	42
90	11	17	24	33	43
95	11	17	25	34	44
100	12	18	26	35	45
105	12	18	26	36	46
110	13	19	27	36	47
115	13	20	28	37	48
120	13	20	28	38	49

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	11	17	24	32
20	7	12	19	27	37
25	7	13	20	28	38
30	7	13	20	28	38
35	7	13	20	28	38
40	7	13	20	28	38
45	7	12	19	27	36
50	7	11	17	25	34
55	6	10	16	23	31
60	5	9	15	21	28
65	5	9	13	19	26
70	4	8	12	17	23
75	4	7	11	15	21
80	4	6	10	14	18
85	3	5	9	12	17
90	3	5	8	11	15

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

One Arm Lat Pulldown Average Weight [1RM]

One Arm Lat Pulldown Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	24	38	56
55	6	15	27	42	60
60	8	17	29	46	65
65	9	19	32	49	69
70	11	21	35	52	72
75	12	23	37	56	76
80	14	25	40	59	80
85	15	27	42	61	83
90	17	29	45	64	86
95	18	30	47	67	89
100	19	32	49	70	92
105	21	34	51	72	95
110	22	36	53	75	98
115	23	37	55	77	101
120	25	39	57	79	104
125	26	40	59	82	106
130	27	42	61	84	109
135	28	43	63	86	111
140	29	45	65	88	114

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	33	50	70
20	12	23	38	58	80
25	12	23	39	59	82
30	12	23	39	59	82
35	12	23	39	59	82
40	12	23	39	59	82
45	11	22	37	56	78
50	11	21	35	53	73
55	10	19	32	49	67
60	9	17	29	44	62
65	8	16	27	40	56
70	7	14	24	36	50
75	7	13	21	32	45
80	6	11	19	29	40
85	5	10	17	26	36
90	5	9	15	23	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	29
45	5	9	15	23	31
50	6	10	16	24	33
55	6	11	18	25	34
60	7	12	19	27	36
65	8	13	20	28	37
70	8	14	21	29	38
75	9	14	22	30	40
80	10	15	22	31	41
85	10	16	23	32	42
90	11	17	24	33	43
95	11	17	25	34	44
100	12	18	26	35	45
105	12	18	26	36	46
110	13	19	27	36	47
115	13	20	28	37	48
120	13	20	28	38	49

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	11	17	24	32
20	7	12	19	27	37
25	7	13	20	28	38
30	7	13	20	28	38
35	7	13	20	28	38
40	7	13	20	28	38
45	7	12	19	27	36
50	7	11	17	25	34
55	6	10	16	23	31
60	5	9	15	21	28
65	5	9	13	19	26
70	4	8	12	17	23
75	4	7	11	15	21
80	4	6	10	14	18
85	3	5	9	12	17
90	3	5	8	11	15

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	24	38	56
55	6	15	27	42	60
60	8	17	29	46	65
65	9	19	32	49	69
70	11	21	35	52	72
75	12	23	37	56	76
80	14	25	40	59	80
85	15	27	42	61	83
90	17	29	45	64	86
95	18	30	47	67	89
100	19	32	49	70	92
105	21	34	51	72	95
110	22	36	53	75	98
115	23	37	55	77	101
120	25	39	57	79	104
125	26	40	59	82	106
130	27	42	61	84	109
135	28	43	63	86	111
140	29	45	65	88	114

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	33	50	70
20	12	23	38	58	80
25	12	23	39	59	82
30	12	23	39	59	82
35	12	23	39	59	82
40	12	23	39	59	82
45	11	22	37	56	78
50	11	21	35	53	73
55	10	19	32	49	67
60	9	17	29	44	62
65	8	16	27	40	56
70	7	14	24	36	50
75	7	13	21	32	45
80	6	11	19	29	40
85	5	10	17	26	36
90	5	9	15	23	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	29
45	5	9	15	23	31
50	6	10	16	24	33
55	6	11	18	25	34
60	7	12	19	27	36
65	8	13	20	28	37
70	8	14	21	29	38
75	9	14	22	30	40
80	10	15	22	31	41
85	10	16	23	32	42
90	11	17	24	33	43
95	11	17	25	34	44
100	12	18	26	35	45
105	12	18	26	36	46
110	13	19	27	36	47
115	13	20	28	37	48
120	13	20	28	38	49

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	11	17	24	32
20	7	12	19	27	37
25	7	13	20	28	38
30	7	13	20	28	38
35	7	13	20	28	38
40	7	13	20	28	38
45	7	12	19	27	36
50	7	11	17	25	34
55	6	10	16	23	31
60	5	9	15	21	28
65	5	9	13	19	26
70	4	8	12	17	23
75	4	7	11	15	21
80	4	6	10	14	18
85	3	5	9	12	17
90	3	5	8	11	15

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	24	38	56
55	6	15	27	42	60
60	8	17	29	46	65
65	9	19	32	49	69
70	11	21	35	52	72
75	12	23	37	56	76
80	14	25	40	59	80
85	15	27	42	61	83
90	17	29	45	64	86
95	18	30	47	67	89
100	19	32	49	70	92
105	21	34	51	72	95
110	22	36	53	75	98
115	23	37	55	77	101
120	25	39	57	79	104
125	26	40	59	82	106
130	27	42	61	84	109
135	28	43	63	86	111
140	29	45	65	88	114

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	20	33	50	70
20	12	23	38	58	80
25	12	23	39	59	82
30	12	23	39	59	82
35	12	23	39	59	82
40	12	23	39	59	82
45	11	22	37	56	78
50	11	21	35	53	73
55	10	19	32	49	67
60	9	17	29	44	62
65	8	16	27	40	56
70	7	14	24	36	50
75	7	13	21	32	45
80	6	11	19	29	40
85	5	10	17	26	36
90	5	9	15	23	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	29
45	5	9	15	23	31
50	6	10	16	24	33
55	6	11	18	25	34
60	7	12	19	27	36
65	8	13	20	28	37
70	8	14	21	29	38
75	9	14	22	30	40
80	10	15	22	31	41
85	10	16	23	32	42
90	11	17	24	33	43
95	11	17	25	34	44
100	12	18	26	35	45
105	12	18	26	36	46
110	13	19	27	36	47
115	13	20	28	37	48
120	13	20	28	38	49

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	11	17	24	32
20	7	12	19	27	37
25	7	13	20	28	38
30	7	13	20	28	38
35	7	13	20	28	38
40	7	13	20	28	38
45	7	12	19	27	36
50	7	11	17	25	34
55	6	10	16	23	31
60	5	9	15	21	28
65	5	9	13	19	26
70	4	8	12	17	23
75	4	7	11	15	21
80	4	6	10	14	18
85	3	5	9	12	17
90	3	5	8	11	15