One Arm Lat Pulldown vs Lat Pulldown Strength Standards
Compare your one arm lat pulldown and lat pulldown against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight used for One Arm Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown. Use the selected cable resistance used by one arm at a time and a seated pronated-grip lat pulldown with thighs secured, full overhead arm extension, upper-chest bar contact, and only slight torso lean. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
One Arm Lat Pulldown vs Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one arm lat pulldown and lat pulldown to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your one arm lat pulldown and lat pulldown.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows One Arm Lat Pulldown / Lat Pulldown, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s One Arm Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is One Arm Lat Pulldown; the second is Lat Pulldown. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 84 lb 11.3 / 38.1 kg | 42 / 126 lb 19.1 / 57.2 kg | 63 / 168 lb 28.6 / 76.2 kg | 87 / 210 lb 39.5 / 95.3 kg |
| 130 lb 59 kg | 26 / 89 lb 11.8 / 40.4 kg | 44 / 133 lb 20 / 60.3 kg | 67 / 177 lb 30.4 / 80.3 kg | 92 / 221 lb 41.7 / 100.2 kg |
| 140 lb 63.5 kg | 28 / 93 lb 12.7 / 42.2 kg | 47 / 140 lb 21.3 / 63.5 kg | 70 / 186 lb 31.8 / 84.4 kg | 96 / 233 lb 43.5 / 105.7 kg |
| 150 lb 68 kg | 29 / 97 lb 13.2 / 44 kg | 49 / 146 lb 22.2 / 66.2 kg | 73 / 195 lb 33.1 / 88.5 kg | 101 / 243 lb 45.8 / 110.2 kg |
| 160 lb 72.6 kg | 30 / 102 lb 13.6 / 46.3 kg | 51 / 152 lb 23.1 / 68.9 kg | 77 / 203 lb 34.9 / 92.1 kg | 105 / 254 lb 47.6 / 115.2 kg |
| 170 lb 77.1 kg | 32 / 106 lb 14.5 / 48.1 kg | 53 / 159 lb 24 / 72.1 kg | 80 / 212 lb 36.3 / 96.2 kg | 110 / 265 lb 49.9 / 120.2 kg |
| 180 lb 81.6 kg | 33 / 110 lb 15 / 49.9 kg | 55 / 165 lb 24.9 / 74.8 kg | 83 / 220 lb 37.6 / 99.8 kg | 114 / 275 lb 51.7 / 124.7 kg |
| 190 lb 86.2 kg | 34 / 114 lb 15.4 / 51.7 kg | 57 / 171 lb 25.9 / 77.6 kg | 86 / 228 lb 39 / 103.4 kg | 118 / 285 lb 53.5 / 129.3 kg |
| 200 lb 90.7 kg | 35 / 118 lb 15.9 / 53.5 kg | 59 / 177 lb 26.8 / 80.3 kg | 89 / 236 lb 40.4 / 107 kg | 122 / 295 lb 55.3 / 133.8 kg |
| 210 lb 95.3 kg | 36 / 122 lb 16.3 / 55.3 kg | 61 / 183 lb 27.7 / 83 kg | 92 / 244 lb 41.7 / 110.7 kg | 126 / 305 lb 57.2 / 138.3 kg |
| 220 lb 99.8 kg | 37 / 126 lb 16.8 / 57.2 kg | 63 / 189 lb 28.6 / 85.7 kg | 95 / 251 lb 43.1 / 113.9 kg | 130 / 314 lb 59 / 142.4 kg |
| 230 lb 104.3 kg | 39 / 129 lb 17.7 / 58.5 kg | 65 / 194 lb 29.5 / 88 kg | 98 / 259 lb 44.5 / 117.5 kg | 134 / 324 lb 60.8 / 147 kg |
| 240 lb 108.9 kg | 40 / 133 lb 18.1 / 60.3 kg | 67 / 200 lb 30.4 / 90.7 kg | 100 / 266 lb 45.4 / 120.7 kg | 138 / 333 lb 62.6 / 151 kg |
| 250 lb 113.4 kg | 41 / 137 lb 18.6 / 62.1 kg | 68 / 205 lb 30.8 / 93 kg | 103 / 274 lb 46.7 / 124.3 kg | 142 / 342 lb 64.4 / 155.1 kg |
| 260 lb 117.9 kg | 42 / 141 lb 19.1 / 64 kg | 70 / 211 lb 31.8 / 95.7 kg | 106 / 281 lb 48.1 / 127.5 kg | 145 / 351 lb 65.8 / 159.2 kg |
| 270 lb 122.5 kg | 43 / 144 lb 19.5 / 65.3 kg | 72 / 216 lb 32.7 / 98 kg | 109 / 288 lb 49.4 / 130.6 kg | 149 / 360 lb 67.6 / 163.3 kg |
| 280 lb 127 kg | 44 / 148 lb 20 / 67.1 kg | 74 / 221 lb 33.6 / 100.2 kg | 111 / 295 lb 50.3 / 133.8 kg | 153 / 369 lb 69.4 / 167.4 kg |
| 290 lb 131.5 kg | 45 / 151 lb 20.4 / 68.5 kg | 76 / 227 lb 34.5 / 103 kg | 114 / 302 lb 51.7 / 137 kg | 156 / 378 lb 70.8 / 171.5 kg |
| 300 lb 136.1 kg | 46 / 155 lb 20.9 / 70.3 kg | 77 / 232 lb 34.9 / 105.2 kg | 117 / 309 lb 53.1 / 140.2 kg | 160 / 386 lb 72.6 / 175.1 kg |
Women’s One Arm Lat Pulldown vs Lat Pulldown Standards
How to read the table: The first number is One Arm Lat Pulldown; the second is Lat Pulldown. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 14 / 52 lb 6.4 / 23.6 kg | 25 / 80 lb 11.3 / 36.3 kg | 39 / 109 lb 17.7 / 49.4 kg | 55 / 137 lb 24.9 / 62.1 kg |
| 110 lb 49.9 kg | 15 / 55 lb 6.8 / 24.9 kg | 27 / 85 lb 12.2 / 38.6 kg | 41 / 116 lb 18.6 / 52.6 kg | 59 / 146 lb 26.8 / 66.2 kg |
| 120 lb 54.4 kg | 16 / 59 lb 7.3 / 26.8 kg | 28 / 90 lb 12.7 / 40.8 kg | 44 / 123 lb 20 / 55.8 kg | 62 / 155 lb 28.1 / 70.3 kg |
| 130 lb 59 kg | 16 / 62 lb 7.3 / 28.1 kg | 30 / 95 lb 13.6 / 43.1 kg | 46 / 130 lb 20.9 / 59 kg | 65 / 164 lb 29.5 / 74.4 kg |
| 140 lb 63.5 kg | 17 / 65 lb 7.7 / 29.5 kg | 32 / 100 lb 14.5 / 45.4 kg | 49 / 137 lb 22.2 / 62.1 kg | 69 / 172 lb 31.3 / 78 kg |
| 150 lb 68 kg | 18 / 68 lb 8.2 / 30.8 kg | 33 / 105 lb 15 / 47.6 kg | 51 / 143 lb 23.1 / 64.9 kg | 72 / 180 lb 32.7 / 81.6 kg |
| 160 lb 72.6 kg | 19 / 71 lb 8.6 / 32.2 kg | 34 / 110 lb 15.4 / 49.9 kg | 53 / 149 lb 24 / 67.6 kg | 75 / 188 lb 34 / 85.3 kg |
| 170 lb 77.1 kg | 20 / 74 lb 9.1 / 33.6 kg | 36 / 114 lb 16.3 / 51.7 kg | 55 / 155 lb 24.9 / 70.3 kg | 78 / 196 lb 35.4 / 88.9 kg |
| 180 lb 81.6 kg | 20 / 77 lb 9.1 / 34.9 kg | 37 / 119 lb 16.8 / 54 kg | 58 / 161 lb 26.3 / 73 kg | 81 / 203 lb 36.7 / 92.1 kg |
| 190 lb 86.2 kg | 21 / 80 lb 9.5 / 36.3 kg | 39 / 123 lb 17.7 / 55.8 kg | 60 / 167 lb 27.2 / 75.7 kg | 84 / 211 lb 38.1 / 95.7 kg |
| 200 lb 90.7 kg | 22 / 82 lb 10 / 37.2 kg | 40 / 127 lb 18.1 / 57.6 kg | 62 / 173 lb 28.1 / 78.5 kg | 87 / 218 lb 39.5 / 98.9 kg |
| 210 lb 95.3 kg | 23 / 85 lb 10.4 / 38.6 kg | 41 / 131 lb 18.6 / 59.4 kg | 64 / 179 lb 29 / 81.2 kg | 90 / 225 lb 40.8 / 102.1 kg |
| 220 lb 99.8 kg | 23 / 88 lb 10.4 / 39.9 kg | 43 / 136 lb 19.5 / 61.7 kg | 66 / 185 lb 29.9 / 83.9 kg | 93 / 232 lb 42.2 / 105.2 kg |
| 230 lb 104.3 kg | 24 / 90 lb 10.9 / 40.8 kg | 44 / 140 lb 20 / 63.5 kg | 68 / 190 lb 30.8 / 86.2 kg | 96 / 239 lb 43.5 / 108.4 kg |
| 240 lb 108.9 kg | 25 / 93 lb 11.3 / 42.2 kg | 45 / 144 lb 20.4 / 65.3 kg | 70 / 196 lb 31.8 / 88.9 kg | 98 / 246 lb 44.5 / 111.6 kg |
How Your One Arm Lat Pulldown vs Lat Pulldown Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the one arm lat pulldown strength level
The standards use the sex-specific thresholds from the individual One Arm Lat Pulldown tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the lat pulldown strength level
The standards use the sex-specific strict lat pulldown thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to move more displayed resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the one arm lat pulldown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the lat pulldown | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s One Arm Lat Pulldown and Lat Pulldown Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the lat pulldown standard is higher; below zero means the one arm lat pulldown standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
55.8 → 102.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the one arm lat pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the one arm lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +59 lb +26.8 kg | +84 lb +38.1 kg | +105 lb +47.6 kg | +123 lb +55.8 kg |
| 130 lb 59 kg | +63 lb +28.6 kg | +89 lb +40.3 kg | +110 lb +49.9 kg | +129 lb +58.5 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +93 lb +42.2 kg | +116 lb +52.6 kg | +137 lb +62.2 kg |
| 150 lb 68 kg | +68 lb +30.8 kg | +97 lb +44 kg | +122 lb +55.4 kg | +142 lb +64.4 kg |
| 160 lb 72.6 kg | +72 lb +32.7 kg | +101 lb +45.8 kg | +126 lb +57.2 kg | +149 lb +67.6 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +106 lb +48.1 kg | +132 lb +59.9 kg | +155 lb +70.3 kg |
| 180 lb 81.6 kg | +77 lb +34.9 kg | +110 lb +49.9 kg | +137 lb +62.2 kg | +161 lb +73 kg |
| 190 lb 86.2 kg | +80 lb +36.3 kg | +114 lb +51.7 kg | +142 lb +64.4 kg | +167 lb +75.8 kg |
| 200 lb 90.7 kg | +83 lb +37.6 kg | +118 lb +53.5 kg | +147 lb +66.6 kg | +173 lb +78.5 kg |
| 210 lb 95.3 kg | +86 lb +39 kg | +122 lb +55.3 kg | +152 lb +69 kg | +179 lb +81.1 kg |
| 220 lb 99.8 kg | +89 lb +40.4 kg | +126 lb +57.1 kg | +156 lb +70.8 kg | +184 lb +83.4 kg |
| 230 lb 104.3 kg | +90 lb +40.8 kg | +129 lb +58.5 kg | +161 lb +73 kg | +190 lb +86.2 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +133 lb +60.3 kg | +166 lb +75.3 kg | +195 lb +88.4 kg |
| 250 lb 113.4 kg | +96 lb +43.5 kg | +137 lb +62.2 kg | +171 lb +77.6 kg | +200 lb +90.7 kg |
| 260 lb 117.9 kg | +99 lb +44.9 kg | +141 lb +63.9 kg | +175 lb +79.4 kg | +206 lb +93.4 kg |
| 270 lb 122.5 kg | +101 lb +45.8 kg | +144 lb +65.3 kg | +179 lb +81.2 kg | +211 lb +95.7 kg |
| 280 lb 127 kg | +104 lb +47.1 kg | +147 lb +66.6 kg | +184 lb +83.5 kg | +216 lb +98 kg |
| 290 lb 131.5 kg | +106 lb +48.1 kg | +151 lb +68.5 kg | +188 lb +85.3 kg | +222 lb +100.7 kg |
| 300 lb 136.1 kg | +109 lb +49.4 kg | +155 lb +70.3 kg | +192 lb +87.1 kg | +226 lb +102.5 kg |
How Women’s One Arm Lat Pulldown and Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
37.2 → 67.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lat pulldown standard minus the one arm lat pulldown standard. A plus sign means the lat pulldown standard is higher. A minus sign means the one arm lat pulldown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +38 lb +17.2 kg | +55 lb +25 kg | +70 lb +31.7 kg | +82 lb +37.2 kg |
| 110 lb 49.9 kg | +40 lb +18.1 kg | +58 lb +26.4 kg | +75 lb +34 kg | +87 lb +39.4 kg |
| 120 lb 54.4 kg | +43 lb +19.5 kg | +62 lb +28.1 kg | +79 lb +35.8 kg | +93 lb +42.2 kg |
| 130 lb 59 kg | +46 lb +20.8 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +99 lb +44.9 kg |
| 140 lb 63.5 kg | +48 lb +21.8 kg | +68 lb +30.9 kg | +88 lb +39.9 kg | +103 lb +46.7 kg |
| 150 lb 68 kg | +50 lb +22.6 kg | +72 lb +32.6 kg | +92 lb +41.8 kg | +108 lb +48.9 kg |
| 160 lb 72.6 kg | +52 lb +23.6 kg | +76 lb +34.5 kg | +96 lb +43.6 kg | +113 lb +51.3 kg |
| 170 lb 77.1 kg | +54 lb +24.5 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +118 lb +53.5 kg |
| 180 lb 81.6 kg | +57 lb +25.8 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +122 lb +55.4 kg |
| 190 lb 86.2 kg | +59 lb +26.8 kg | +84 lb +38.1 kg | +107 lb +48.5 kg | +127 lb +57.6 kg |
| 200 lb 90.7 kg | +60 lb +27.2 kg | +87 lb +39.5 kg | +111 lb +50.4 kg | +131 lb +59.4 kg |
| 210 lb 95.3 kg | +62 lb +28.2 kg | +90 lb +40.8 kg | +115 lb +52.2 kg | +135 lb +61.3 kg |
| 220 lb 99.8 kg | +65 lb +29.5 kg | +93 lb +42.2 kg | +119 lb +54 kg | +139 lb +63 kg |
| 230 lb 104.3 kg | +66 lb +29.9 kg | +96 lb +43.5 kg | +122 lb +55.4 kg | +143 lb +64.9 kg |
| 240 lb 108.9 kg | +68 lb +30.9 kg | +99 lb +44.9 kg | +126 lb +57.1 kg | +148 lb +67.1 kg |
One Arm Lat Pulldown and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict one arm lat pulldown test and a strict seated lat pulldown. Use strict canonical One Arm Lat Pulldown and Lat Pulldown tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical One Arm Lat Pulldown setup and load convention
the selected cable resistance used by one arm at a time total reps across both arms combined pull one handle from overhead to a controlled side-of-chest finish, then return overhead without rowing low or twisting Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Pull from full overhead extension to the upper chest
Enter the displayed stack weight without pulley correction. Use a pronated grip, secure the thighs, pull from full overhead arm extension to the upper chest, and return under control with only slight torso lean. Do not enter behind-the-neck, close- or reverse-grip, single-arm, band, assisted-pull-up, partial, row-like, or momentum-assisted reps.
Enter one recent One Arm Lat Pulldown result and one recent Lat Pulldown result
Use each exercise’s canonical input: Weight used for One Arm Lat Pulldown and Selected lat-pulldown stack weight for Lat Pulldown.
Related Tools
- One Arm Lat Pulldown — View the individual One Arm Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Straight Arm Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.