Straight Arm Pulldown

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, Tricep
Secondary Muscles	Pectoralis Major
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Tricep

Secondary Muscles

Pectoralis Major

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Straight Arm Pulldown Average Weight [1RM]

Level
Beg.	17 kg (38 lbs)	6 kg (12 lbs)
Nov.	34 kg (75 lbs)	14 kg (30 lbs)
Int.	57 kg (126 lbs)	26 kg (57 lbs)
Adv.	86 kg (190 lbs)	42 kg (92 lbs)
Pro	120 kg (264 lbs)	61 kg (134 lbs)

Level

Beg.

17 kg
(38 lbs)

6 kg
(12 lbs)

Nov.

34 kg
(75 lbs)

14 kg
(30 lbs)

Int.

57 kg
(126 lbs)

26 kg
(57 lbs)

Adv.

86 kg
(190 lbs)

42 kg
(92 lbs)

Pro

120 kg
(264 lbs)

61 kg
(134 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.

Straight Arm Pulldown Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	8	19	37	60	86
55	10	22	41	64	92
60	12	25	44	69	98
65	14	28	48	73	103
70	15	30	51	78	108
75	17	33	55	82	113
80	19	35	58	86	117
85	21	38	61	89	122
90	23	40	64	93	126
95	24	42	67	96	130
100	26	45	69	100	134
105	28	47	72	103	137
110	29	49	75	106	141
115	31	51	77	109	144
120	32	53	80	112	148
125	34	55	82	115	151
130	35	57	84	117	154
135	37	59	87	120	157
140	38	60	89	123	160

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	29	49	74	102
20	17	33	56	84	117
25	17	34	57	86	120
30	17	34	57	86	120
35	17	34	57	86	120
40	17	34	57	86	120
45	16	32	54	82	114
50	15	30	51	77	107
55	14	28	47	71	99
60	13	25	43	65	90
65	12	23	39	59	81
70	11	21	35	53	73
75	9	18	31	47	65
80	8	17	28	42	58
85	8	15	25	38	52
90	7	13	22	34	47

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	32	48
45	3	10	20	34	51
50	4	11	21	36	53
55	5	12	23	38	55
60	5	13	24	40	58
65	6	14	26	41	60
70	6	15	27	43	62
75	7	16	28	44	63
80	8	16	29	46	65
85	8	17	30	47	67
90	9	18	31	49	68
95	9	19	32	50	70
100	10	20	33	51	71
105	10	20	34	52	73
110	11	21	35	53	74
115	11	22	36	54	75
120	12	22	37	55	76

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	22	36	52
20	5	13	25	41	59
25	6	14	26	42	61
30	6	14	26	42	61
35	6	14	26	42	61
40	6	14	26	42	61
45	5	13	24	40	58
50	5	12	23	37	54
55	5	11	21	34	50
60	4	10	19	31	46
65	4	9	18	28	41
70	3	8	16	25	37
75	3	7	14	23	33
80	3	7	13	20	30
85	2	6	11	18	27
90	2	5	10	16	24

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	🔥 15-25 Calories
Medium	🔥 25-35 Calories
Hard	🔥 35-50 Calories
Max	🔥 50-70 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-35 Calories

Hard

🔥 35-50 Calories

Max

🔥 50-70 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

Straight Arm Pulldown Average Weight [1RM]

Straight Arm 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	8	19	37	60	86
55	10	22	41	64	92
60	12	25	44	69	98
65	14	28	48	73	103
70	15	30	51	78	108
75	17	33	55	82	113
80	19	35	58	86	117
85	21	38	61	89	122
90	23	40	64	93	126
95	24	42	67	96	130
100	26	45	69	100	134
105	28	47	72	103	137
110	29	49	75	106	141
115	31	51	77	109	144
120	32	53	80	112	148
125	34	55	82	115	151
130	35	57	84	117	154
135	37	59	87	120	157
140	38	60	89	123	160

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	29	49	74	102
20	17	33	56	84	117
25	17	34	57	86	120
30	17	34	57	86	120
35	17	34	57	86	120
40	17	34	57	86	120
45	16	32	54	82	114
50	15	30	51	77	107
55	14	28	47	71	99
60	13	25	43	65	90
65	12	23	39	59	81
70	11	21	35	53	73
75	9	18	31	47	65
80	8	17	28	42	58
85	8	15	25	38	52
90	7	13	22	34	47

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	32	48
45	3	10	20	34	51
50	4	11	21	36	53
55	5	12	23	38	55
60	5	13	24	40	58
65	6	14	26	41	60
70	6	15	27	43	62
75	7	16	28	44	63
80	8	16	29	46	65
85	8	17	30	47	67
90	9	18	31	49	68
95	9	19	32	50	70
100	10	20	33	51	71
105	10	20	34	52	73
110	11	21	35	53	74
115	11	22	36	54	75
120	12	22	37	55	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	22	36	52
20	5	13	25	41	59
25	6	14	26	42	61
30	6	14	26	42	61
35	6	14	26	42	61
40	6	14	26	42	61
45	5	13	24	40	58
50	5	12	23	37	54
55	5	11	21	34	50
60	4	10	19	31	46
65	4	9	18	28	41
70	3	8	16	25	37
75	3	7	14	23	33
80	3	7	13	20	30
85	2	6	11	18	27
90	2	5	10	16	24

BW	Beg.	Nov.	Int.	Adv.	Pro
50	8	19	37	60	86
55	10	22	41	64	92
60	12	25	44	69	98
65	14	28	48	73	103
70	15	30	51	78	108
75	17	33	55	82	113
80	19	35	58	86	117
85	21	38	61	89	122
90	23	40	64	93	126
95	24	42	67	96	130
100	26	45	69	100	134
105	28	47	72	103	137
110	29	49	75	106	141
115	31	51	77	109	144
120	32	53	80	112	148
125	34	55	82	115	151
130	35	57	84	117	154
135	37	59	87	120	157
140	38	60	89	123	160

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	29	49	74	102
20	17	33	56	84	117
25	17	34	57	86	120
30	17	34	57	86	120
35	17	34	57	86	120
40	17	34	57	86	120
45	16	32	54	82	114
50	15	30	51	77	107
55	14	28	47	71	99
60	13	25	43	65	90
65	12	23	39	59	81
70	11	21	35	53	73
75	9	18	31	47	65
80	8	17	28	42	58
85	8	15	25	38	52
90	7	13	22	34	47

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	32	48
45	3	10	20	34	51
50	4	11	21	36	53
55	5	12	23	38	55
60	5	13	24	40	58
65	6	14	26	41	60
70	6	15	27	43	62
75	7	16	28	44	63
80	8	16	29	46	65
85	8	17	30	47	67
90	9	18	31	49	68
95	9	19	32	50	70
100	10	20	33	51	71
105	10	20	34	52	73
110	11	21	35	53	74
115	11	22	36	54	75
120	12	22	37	55	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	22	36	52
20	5	13	25	41	59
25	6	14	26	42	61
30	6	14	26	42	61
35	6	14	26	42	61
40	6	14	26	42	61
45	5	13	24	40	58
50	5	12	23	37	54
55	5	11	21	34	50
60	4	10	19	31	46
65	4	9	18	28	41
70	3	8	16	25	37
75	3	7	14	23	33
80	3	7	13	20	30
85	2	6	11	18	27
90	2	5	10	16	24

BW	Beg.	Nov.	Int.	Adv.	Pro
50	8	19	37	60	86
55	10	22	41	64	92
60	12	25	44	69	98
65	14	28	48	73	103
70	15	30	51	78	108
75	17	33	55	82	113
80	19	35	58	86	117
85	21	38	61	89	122
90	23	40	64	93	126
95	24	42	67	96	130
100	26	45	69	100	134
105	28	47	72	103	137
110	29	49	75	106	141
115	31	51	77	109	144
120	32	53	80	112	148
125	34	55	82	115	151
130	35	57	84	117	154
135	37	59	87	120	157
140	38	60	89	123	160

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	29	49	74	102
20	17	33	56	84	117
25	17	34	57	86	120
30	17	34	57	86	120
35	17	34	57	86	120
40	17	34	57	86	120
45	16	32	54	82	114
50	15	30	51	77	107
55	14	28	47	71	99
60	13	25	43	65	90
65	12	23	39	59	81
70	11	21	35	53	73
75	9	18	31	47	65
80	8	17	28	42	58
85	8	15	25	38	52
90	7	13	22	34	47

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	32	48
45	3	10	20	34	51
50	4	11	21	36	53
55	5	12	23	38	55
60	5	13	24	40	58
65	6	14	26	41	60
70	6	15	27	43	62
75	7	16	28	44	63
80	8	16	29	46	65
85	8	17	30	47	67
90	9	18	31	49	68
95	9	19	32	50	70
100	10	20	33	51	71
105	10	20	34	52	73
110	11	21	35	53	74
115	11	22	36	54	75
120	12	22	37	55	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	22	36	52
20	5	13	25	41	59
25	6	14	26	42	61
30	6	14	26	42	61
35	6	14	26	42	61
40	6	14	26	42	61
45	5	13	24	40	58
50	5	12	23	37	54
55	5	11	21	34	50
60	4	10	19	31	46
65	4	9	18	28	41
70	3	8	16	25	37
75	3	7	14	23	33
80	3	7	13	20	30
85	2	6	11	18	27
90	2	5	10	16	24