Straight-Arm Pulldown

Straight-Arm Pulldown shows average weight and strength standards as a reference for back. Primary muscles: Latissimus dorsi, Triceps brachii.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 126 lb

Women 57 lb

Straight-Arm Pulldown: Average weight [1RM]

Level
Beginner	38 lb	12 lb
Novice	75 lb	30 lb
Intermediate	126 lb	57 lb
Advanced	190 lb	92 lb
Elite	264 lb	134 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	43	81	131	190
120	21	48	89	141	202
130	25	54	96	150	213
140	29	59	103	159	224
150	32	65	110	168	234
160	36	70	117	176	244
170	40	75	123	184	253
180	43	80	129	191	262
190	47	84	136	199	270
200	50	89	141	206	279
210	54	94	147	213	287
220	57	98	153	219	294
230	60	102	158	226	302
240	64	106	163	232	309
250	67	111	168	238	316
260	70	115	173	244	323
270	73	119	178	250	329
280	76	122	183	255	336
290	79	126	187	261	342
300	82	130	192	266	348
310	85	134	196	271	354

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	33	64	107	162	225
20	37	73	123	185	257
25	38	75	126	190	264
30	38	75	126	190	264
35	38	75	126	190	264
40	38	75	126	190	264
45	36	71	119	181	251
50	34	67	112	169	235
55	32	62	104	157	217
60	29	56	95	143	199
65	26	51	85	129	179
70	23	46	77	116	161
75	21	41	69	104	144
80	19	36	61	93	129
85	17	33	55	83	115
90	15	29	50	75	104

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	19	41	70	106
100	7	21	44	75	112
110	9	24	47	79	117
120	10	26	50	83	122
130	11	28	53	86	126
140	12	30	56	90	130
150	14	32	58	93	134
160	15	33	61	96	138
170	16	35	63	99	141
180	17	37	65	102	145
190	18	38	68	105	148
200	19	40	70	107	151
210	20	42	72	110	154
220	22	43	74	112	157
230	23	45	75	115	159
240	24	46	77	117	162
250	25	47	79	119	165
260	25	49	81	121	167

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	26	48	79	114
20	12	29	55	90	131
25	12	30	57	92	134
30	12	30	57	92	134
35	12	30	57	92	134
40	12	30	57	92	134
45	12	28	54	88	127
50	11	27	51	82	119
55	10	25	47	76	110
60	9	23	43	69	101
65	8	20	39	63	91
70	7	18	35	56	82
75	7	16	31	50	73
80	6	15	28	45	65
85	5	13	25	40	59
90	5	12	22	36	53

Group	Muscles
Primary muscles	Latissimus dorsi, Triceps brachii
Secondary muscles	Pectoralis major
Stabilizers	Rectus abdominis, External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	43	81	131	190
120	21	48	89	141	202
130	25	54	96	150	213
140	29	59	103	159	224
150	32	65	110	168	234
160	36	70	117	176	244
170	40	75	123	184	253
180	43	80	129	191	262
190	47	84	136	199	270
200	50	89	141	206	279
210	54	94	147	213	287
220	57	98	153	219	294
230	60	102	158	226	302
240	64	106	163	232	309
250	67	111	168	238	316
260	70	115	173	244	323
270	73	119	178	250	329
280	76	122	183	255	336
290	79	126	187	261	342
300	82	130	192	266	348
310	85	134	196	271	354

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	33	64	107	162	225
20	37	73	123	185	257
25	38	75	126	190	264
30	38	75	126	190	264
35	38	75	126	190	264
40	38	75	126	190	264
45	36	71	119	181	251
50	34	67	112	169	235
55	32	62	104	157	217
60	29	56	95	143	199
65	26	51	85	129	179
70	23	46	77	116	161
75	21	41	69	104	144
80	19	36	61	93	129
85	17	33	55	83	115
90	15	29	50	75	104

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	19	41	70	106
100	7	21	44	75	112
110	9	24	47	79	117
120	10	26	50	83	122
130	11	28	53	86	126
140	12	30	56	90	130
150	14	32	58	93	134
160	15	33	61	96	138
170	16	35	63	99	141
180	17	37	65	102	145
190	18	38	68	105	148
200	19	40	70	107	151
210	20	42	72	110	154
220	22	43	74	112	157
230	23	45	75	115	159
240	24	46	77	117	162
250	25	47	79	119	165
260	25	49	81	121	167

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	26	48	79	114
20	12	29	55	90	131
25	12	30	57	92	134
30	12	30	57	92	134
35	12	30	57	92	134
40	12	30	57	92	134
45	12	28	54	88	127
50	11	27	51	82	119
55	10	25	47	76	110
60	9	23	43	69	101
65	8	20	39	63	91
70	7	18	35	56	82
75	7	16	31	50	73
80	6	15	28	45	65
85	5	13	25	40	59
90	5	12	22	36	53

Straight-Arm Pulldown

Average weight: Intermediate

Straight-Arm Pulldown: Average weight [1RM]

Straight-Arm Pulldown: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	18	43	81	131	190
120	21	48	89	141	202
130	25	54	96	150	213
140	29	59	103	159	224
150	32	65	110	168	234
160	36	70	117	176	244
170	40	75	123	184	253
180	43	80	129	191	262
190	47	84	136	199	270
200	50	89	141	206	279
210	54	94	147	213	287
220	57	98	153	219	294
230	60	102	158	226	302
240	64	106	163	232	309
250	67	111	168	238	316
260	70	115	173	244	323
270	73	119	178	250	329
280	76	122	183	255	336
290	79	126	187	261	342
300	82	130	192	266	348
310	85	134	196	271	354

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	33	64	107	162	225
20	37	73	123	185	257
25	38	75	126	190	264
30	38	75	126	190	264
35	38	75	126	190	264
40	38	75	126	190	264
45	36	71	119	181	251
50	34	67	112	169	235
55	32	62	104	157	217
60	29	56	95	143	199
65	26	51	85	129	179
70	23	46	77	116	161
75	21	41	69	104	144
80	19	36	61	93	129
85	17	33	55	83	115
90	15	29	50	75	104

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	19	41	70	106
100	7	21	44	75	112
110	9	24	47	79	117
120	10	26	50	83	122
130	11	28	53	86	126
140	12	30	56	90	130
150	14	32	58	93	134
160	15	33	61	96	138
170	16	35	63	99	141
180	17	37	65	102	145
190	18	38	68	105	148
200	19	40	70	107	151
210	20	42	72	110	154
220	22	43	74	112	157
230	23	45	75	115	159
240	24	46	77	117	162
250	25	47	79	119	165
260	25	49	81	121	167

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	26	48	79	114
20	12	29	55	90	131
25	12	30	57	92	134
30	12	30	57	92	134
35	12	30	57	92	134
40	12	30	57	92	134
45	12	28	54	88	127
50	11	27	51	82	119
55	10	25	47	76	110
60	9	23	43	69	101
65	8	20	39	63	91
70	7	18	35	56	82
75	7	16	31	50	73
80	6	15	28	45	65
85	5	13	25	40	59
90	5	12	22	36	53