One Arm Pull Ups Standards

Measured in lb

One arm pull ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our one arm pull ups standards are based on 7,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male One Arm Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -32 lb < 1 -15 lb 3 +5 lb 9 +27 lb 14 +50 lb
120 < 1 -31 lb < 1 -13 lb 4 +9 lb 9 +32 lb 15 +56 lb
130 < 1 -30 lb < 1 -11 lb 5 +12 lb 9 +36 lb 15 +62 lb
140 < 1 -30 lb < 1 -9 lb 5 +15 lb 9 +40 lb 15 +66 lb
150 < 1 -29 lb < 1 -8 lb 5 +17 lb 10 +43 lb 15 +71 lb
160 < 1 -29 lb < 1 -7 lb 5 +19 lb 10 +46 lb 14 +74 lb
170 < 1 -29 lb < 1 -6 lb 5 +21 lb 9 +49 lb 14 +78 lb
180 < 1 -29 lb < 1 -5 lb 5 +22 lb 9 +51 lb 14 +80 lb
190 < 1 -30 lb 1 -5 lb 5 +23 lb 9 +53 lb 14 +83 lb
200 < 1 -30 lb 1 -5 lb 5 +24 lb 9 +54 lb 13 +85 lb
210 < 1 -31 lb 1 -5 lb 5 +24 lb 9 +55 lb 13 +87 lb
220 < 1 -32 lb 1 -6 lb 5 +24 lb 9 +56 lb 12 +88 lb
230 < 1 -34 lb < 1 -7 lb 5 +24 lb 9 +56 lb 12 +89 lb
240 < 1 -35 lb < 1 -7 lb 5 +24 lb 8 +57 lb 12 +90 lb
250 < 1 -37 lb < 1 -9 lb 5 +23 lb 8 +57 lb 11 +90 lb
260 < 1 -39 lb < 1 -10 lb 4 +22 lb 8 +56 lb 11 +91 lb
270 < 1 -41 lb < 1 -11 lb 4 +21 lb 8 +56 lb 11 +91 lb
280 < 1 -43 lb < 1 -13 lb 4 +20 lb 7 +55 lb 10 +91 lb
290 < 1 -45 lb < 1 -15 lb 4 +19 lb 7 +54 lb 10 +90 lb
300 < 1 -48 lb < 1 -17 lb 3 +17 lb 7 +53 lb 10 +90 lb
310 < 1 -50 lb < 1 -19 lb 3 +16 lb 7 +52 lb 9 +89 lb
All < 1 < 1 5 12 20

These male standards were last updated 3 days ago and are based on 3,000 filtered lifts.

lb
reps

Female One Arm Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -36 lb < 1 -18 lb 3 +5 lb 11 +31 lb 20 +59 lb
100 < 1 -36 lb < 1 -16 lb 4 +9 lb 11 +36 lb 20 +65 lb
110 < 1 -36 lb < 1 -14 lb 5 +12 lb 12 +41 lb 20 +71 lb
120 < 1 -36 lb < 1 -13 lb 5 +14 lb 12 +44 lb 20 +76 lb
130 < 1 -37 lb < 1 -13 lb 5 +16 lb 11 +48 lb 19 +81 lb
140 < 1 -38 lb < 1 -12 lb 5 +18 lb 11 +50 lb 19 +84 lb
150 < 1 -39 lb < 1 -12 lb 5 +19 lb 11 +53 lb 18 +88 lb
160 < 1 -40 lb < 1 -12 lb 5 +19 lb 11 +54 lb 17 +90 lb
170 < 1 -41 lb < 1 -13 lb 5 +20 lb 10 +56 lb 17 +93 lb
180 < 1 -43 lb < 1 -14 lb 5 +20 lb 10 +57 lb 16 +95 lb
190 < 1 -45 lb < 1 -15 lb 5 +20 lb 10 +57 lb 16 +96 lb
200 < 1 -47 lb < 1 -16 lb 5 +19 lb 9 +58 lb 15 +97 lb
210 < 1 -49 lb < 1 -18 lb 4 +18 lb 9 +58 lb 14 +98 lb
220 < 1 -52 lb < 1 -20 lb 4 +17 lb 9 +57 lb 14 +98 lb
230 < 1 -54 lb < 1 -21 lb 4 +16 lb 9 +57 lb 13 +98 lb
240 < 1 -57 lb < 1 -24 lb 4 +15 lb 8 +56 lb 13 +98 lb
250 < 1 -60 lb < 1 -26 lb 3 +13 lb 8 +55 lb 12 +98 lb
260 < 1 -63 lb < 1 -29 lb 3 +11 lb 8 +53 lb 12 +97 lb
All < 1 < 1 5 14 24

These female standards were last updated 3 days ago and are based on 161 filtered lifts.

lb
reps

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Pushups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Snatch Pull Clean High Pull

Dumbbell

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Exercise Comparisons

Compare one arm pull ups versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Sit Ups Handstand Push Ups Crunches Back Extension One Arm Push Ups Pistol Squat Diamond Pushups Single Leg Squat Muscle Ups Glute Bridge Lunge Burpees Neutral Grip Pull Ups Hanging Leg Raise Glute Ham Raise Russian Twist Bench Dips Lying Leg Raise Inverted Row Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Toes To Bar Nordic Hamstring Curl Reverse Crunches Ring Dips

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