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

Level

Beg.

12 kg
(26 lb)

7 kg
(16 lb)

Nov.

23 kg
(51 lb)

13 kg
(28 lb)

Int.

39 kg
(86 lb)

20 kg
(43 lb)

Adv.

59 kg
(130 lb)

28 kg
(62 lb)

Pro

82 kg
(180 lb)

38 kg
(83 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	52	84	123
120	14	32	58	92	132
130	17	36	64	99	141
140	20	40	69	106	149
150	23	44	74	113	157
160	25	48	80	119	164
170	28	52	85	125	171
180	31	56	90	131	178
190	34	60	94	137	185
200	37	63	99	142	191
210	40	67	104	148	198
220	42	71	108	153	204
230	45	74	112	158	209
240	48	77	116	163	215
250	50	81	120	168	221
260	53	84	124	173	226
270	55	87	128	177	231
280	58	90	132	182	236
290	60	94	136	186	241
300	63	97	140	190	246
310	65	100	143	195	251

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	22	44	73	111	154
20	26	50	84	127	176
25	26	51	86	130	180
30	26	51	86	130	180
35	26	51	86	130	180
40	26	51	86	130	180
45	25	49	82	123	171
50	23	46	77	116	161
55	22	42	71	107	149
60	20	39	65	98	136
65	18	35	59	88	123
70	16	31	53	79	110
75	14	28	47	71	98
80	13	25	42	63	88
85	12	22	38	57	79
90	10	20	34	51	71

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	19	31	47	65
100	11	21	34	50	68
110	13	23	36	53	72
120	14	25	38	56	75
130	15	26	41	58	78
140	17	28	43	61	81
150	18	29	45	63	83
160	19	31	47	65	86
170	20	32	48	67	88
180	21	34	50	69	91
190	22	35	52	71	93
200	24	37	53	73	95
210	25	38	55	75	97
220	26	39	56	77	99
230	27	40	58	78	101
240	27	41	59	80	103
250	28	43	61	82	105
260	29	44	62	83	106

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	24	37	53	71
20	16	27	42	61	81
25	16	28	43	62	83
30	16	28	43	62	83
35	16	28	43	62	83
40	16	28	43	62	83
45	15	26	41	59	79
50	14	25	39	55	74
55	13	23	36	51	69
60	12	21	33	47	63
65	11	19	29	42	57
70	10	17	26	38	51
75	9	15	24	34	45
80	8	14	21	30	41
85	7	12	19	27	36
90	6	11	17	24	33

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 (lb)

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
110	11	27	52	84	123
120	14	32	58	92	132
130	17	36	64	99	141
140	20	40	69	106	149
150	23	44	74	113	157
160	25	48	80	119	164
170	28	52	85	125	171
180	31	56	90	131	178
190	34	60	94	137	185
200	37	63	99	142	191
210	40	67	104	148	198
220	42	71	108	153	204
230	45	74	112	158	209
240	48	77	116	163	215
250	50	81	120	168	221
260	53	84	124	173	226
270	55	87	128	177	231
280	58	90	132	182	236
290	60	94	136	186	241
300	63	97	140	190	246
310	65	100	143	195	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	22	44	73	111	154
20	26	50	84	127	176
25	26	51	86	130	180
30	26	51	86	130	180
35	26	51	86	130	180
40	26	51	86	130	180
45	25	49	82	123	171
50	23	46	77	116	161
55	22	42	71	107	149
60	20	39	65	98	136
65	18	35	59	88	123
70	16	31	53	79	110
75	14	28	47	71	98
80	13	25	42	63	88
85	12	22	38	57	79
90	10	20	34	51	71

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	19	31	47	65
100	11	21	34	50	68
110	13	23	36	53	72
120	14	25	38	56	75
130	15	26	41	58	78
140	17	28	43	61	81
150	18	29	45	63	83
160	19	31	47	65	86
170	20	32	48	67	88
180	21	34	50	69	91
190	22	35	52	71	93
200	24	37	53	73	95
210	25	38	55	75	97
220	26	39	56	77	99
230	27	40	58	78	101
240	27	41	59	80	103
250	28	43	61	82	105
260	29	44	62	83	106

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	24	37	53	71
20	16	27	42	61	81
25	16	28	43	62	83
30	16	28	43	62	83
35	16	28	43	62	83
40	16	28	43	62	83
45	15	26	41	59	79
50	14	25	39	55	74
55	13	23	36	51	69
60	12	21	33	47	63
65	11	19	29	42	57
70	10	17	26	38	51
75	9	15	24	34	45
80	8	14	21	30	41
85	7	12	19	27	36
90	6	11	17	24	33

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	52	84	123
120	14	32	58	92	132
130	17	36	64	99	141
140	20	40	69	106	149
150	23	44	74	113	157
160	25	48	80	119	164
170	28	52	85	125	171
180	31	56	90	131	178
190	34	60	94	137	185
200	37	63	99	142	191
210	40	67	104	148	198
220	42	71	108	153	204
230	45	74	112	158	209
240	48	77	116	163	215
250	50	81	120	168	221
260	53	84	124	173	226
270	55	87	128	177	231
280	58	90	132	182	236
290	60	94	136	186	241
300	63	97	140	190	246
310	65	100	143	195	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	22	44	73	111	154
20	26	50	84	127	176
25	26	51	86	130	180
30	26	51	86	130	180
35	26	51	86	130	180
40	26	51	86	130	180
45	25	49	82	123	171
50	23	46	77	116	161
55	22	42	71	107	149
60	20	39	65	98	136
65	18	35	59	88	123
70	16	31	53	79	110
75	14	28	47	71	98
80	13	25	42	63	88
85	12	22	38	57	79
90	10	20	34	51	71

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	19	31	47	65
100	11	21	34	50	68
110	13	23	36	53	72
120	14	25	38	56	75
130	15	26	41	58	78
140	17	28	43	61	81
150	18	29	45	63	83
160	19	31	47	65	86
170	20	32	48	67	88
180	21	34	50	69	91
190	22	35	52	71	93
200	24	37	53	73	95
210	25	38	55	75	97
220	26	39	56	77	99
230	27	40	58	78	101
240	27	41	59	80	103
250	28	43	61	82	105
260	29	44	62	83	106

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	24	37	53	71
20	16	27	42	61	81
25	16	28	43	62	83
30	16	28	43	62	83
35	16	28	43	62	83
40	16	28	43	62	83
45	15	26	41	59	79
50	14	25	39	55	74
55	13	23	36	51	69
60	12	21	33	47	63
65	11	19	29	42	57
70	10	17	26	38	51
75	9	15	24	34	45
80	8	14	21	30	41
85	7	12	19	27	36
90	6	11	17	24	33

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	52	84	123
120	14	32	58	92	132
130	17	36	64	99	141
140	20	40	69	106	149
150	23	44	74	113	157
160	25	48	80	119	164
170	28	52	85	125	171
180	31	56	90	131	178
190	34	60	94	137	185
200	37	63	99	142	191
210	40	67	104	148	198
220	42	71	108	153	204
230	45	74	112	158	209
240	48	77	116	163	215
250	50	81	120	168	221
260	53	84	124	173	226
270	55	87	128	177	231
280	58	90	132	182	236
290	60	94	136	186	241
300	63	97	140	190	246
310	65	100	143	195	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	22	44	73	111	154
20	26	50	84	127	176
25	26	51	86	130	180
30	26	51	86	130	180
35	26	51	86	130	180
40	26	51	86	130	180
45	25	49	82	123	171
50	23	46	77	116	161
55	22	42	71	107	149
60	20	39	65	98	136
65	18	35	59	88	123
70	16	31	53	79	110
75	14	28	47	71	98
80	13	25	42	63	88
85	12	22	38	57	79
90	10	20	34	51	71

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	19	31	47	65
100	11	21	34	50	68
110	13	23	36	53	72
120	14	25	38	56	75
130	15	26	41	58	78
140	17	28	43	61	81
150	18	29	45	63	83
160	19	31	47	65	86
170	20	32	48	67	88
180	21	34	50	69	91
190	22	35	52	71	93
200	24	37	53	73	95
210	25	38	55	75	97
220	26	39	56	77	99
230	27	40	58	78	101
240	27	41	59	80	103
250	28	43	61	82	105
260	29	44	62	83	106

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	24	37	53	71
20	16	27	42	61	81
25	16	28	43	62	83
30	16	28	43	62	83
35	16	28	43	62	83
40	16	28	43	62	83
45	15	26	41	59	79
50	14	25	39	55	74
55	13	23	36	51	69
60	12	21	33	47	63
65	11	19	29	42	57
70	10	17	26	38	51
75	9	15	24	34	45
80	8	14	21	30	41
85	7	12	19	27	36
90	6	11	17	24	33