OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Vertical Pull

One Arm Lat Pulldown

Strength Standards: One Arm Lat Pulldown

LevelMaleFemale
Elite
0.42x BW0.25x BW
Advanced
0.32x BW0.19x BW
Intermediate
0.21x BW0.13x BW
Novice
0.16x BW0.10x BW
Untrained
0.11x BW0.06x BW

Source: Estimated (pattern-based)

Calculate Your Level

Related Exercises

Other vertical pull exercises with strength standards:

  • Pull-Up
  • Chin-Up
  • Weighted Pull-Up
  • Neutral Grip Pull-Up