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One Arm Pull Ups Standards (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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male One Arm Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -69 lb < 1 -34 lb 6 +15 lb 21 +76 lb 40 +146 lb
120 < 1 -70 lb < 1 -31 lb 7 +22 lb 22 +86 lb 40 +159 lb
130 < 1 -70 lb < 1 -28 lb 8 +28 lb 23 +96 lb 40 +172 lb
140 < 1 -70 lb < 1 -25 lb 9 +34 lb 23 +105 lb 40 +184 lb
150 < 1 -70 lb < 1 -22 lb 9 +40 lb 23 +113 lb 40 +195 lb
160 < 1 -70 lb < 1 -20 lb 9 +45 lb 23 +121 lb 39 +206 lb
170 < 1 -70 lb < 1 -17 lb 10 +50 lb 23 +128 lb 38 +215 lb
180 < 1 -70 lb < 1 -15 lb 10 +54 lb 23 +135 lb 38 +224 lb
190 < 1 -71 lb < 1 -14 lb 10 +58 lb 23 +141 lb 37 +232 lb
200 < 1 -71 lb < 1 -12 lb 10 +62 lb 23 +147 lb 37 +240 lb
210 < 1 -72 lb < 1 -11 lb 10 +65 lb 22 +153 lb 36 +247 lb
220 < 1 -72 lb < 1 -10 lb 10 +68 lb 22 +157 lb 35 +254 lb
230 < 1 -73 lb < 1 -9 lb 10 +71 lb 22 +162 lb 34 +261 lb
240 < 1 -74 lb < 1 -8 lb 10 +73 lb 21 +166 lb 34 +266 lb
250 < 1 -75 lb < 1 -8 lb 10 +75 lb 21 +170 lb 33 +272 lb
260 < 1 -76 lb < 1 -7 lb 10 +77 lb 21 +174 lb 32 +277 lb
270 < 1 -78 lb 1 -7 lb 10 +79 lb 20 +177 lb 32 +282 lb
280 < 1 -79 lb 1 -7 lb 9 +80 lb 20 +180 lb 31 +286 lb
290 < 1 -81 lb 1 -7 lb 9 +82 lb 19 +182 lb 30 +290 lb
300 < 1 -83 lb 1 -8 lb 9 +82 lb 19 +185 lb 30 +294 lb
310 < 1 -84 lb 1 -8 lb 9 +83 lb 19 +187 lb 29 +297 lb
All < 1 < 1 9 25 43

These male standards were last updated yesterday and are based on 1,000 filtered lifts.

Female One Arm Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -77 lb < 1 -53 lb < 1 -14 lb 13 +38 lb 34 +100 lb
100 < 1 -78 lb < 1 -48 lb < 1 -4 lb 17 +54 lb 37 +122 lb
110 < 1 -77 lb < 1 -42 lb 4 +7 lb 20 +71 lb 40 +144 lb
120 < 1 -76 lb < 1 -36 lb 6 +18 lb 22 +86 lb 41 +164 lb
130 < 1 -74 lb < 1 -30 lb 8 +29 lb 24 +101 lb 43 +183 lb
140 < 1 -71 lb < 1 -24 lb 9 +39 lb 25 +116 lb 44 +202 lb
150 < 1 -68 lb < 1 -17 lb 10 +50 lb 26 +130 lb 44 +219 lb
160 < 1 -66 lb < 1 -11 lb 12 +59 lb 27 +143 lb 45 +236 lb
170 < 1 -63 lb < 1 -5 lb 13 +69 lb 28 +156 lb 45 +252 lb
180 < 1 -60 lb 2 +1 lb 13 +78 lb 29 +168 lb 45 +267 lb
190 < 1 -57 lb 3 +7 lb 14 +87 lb 29 +180 lb 45 +282 lb
200 < 1 -54 lb 4 +12 lb 15 +95 lb 29 +191 lb 45 +296 lb
210 < 1 -51 lb 4 +18 lb 15 +103 lb 29 +202 lb 45 +309 lb
220 < 1 -49 lb 5 +23 lb 16 +111 lb 29 +213 lb 44 +322 lb
230 < 1 -46 lb 5 +28 lb 16 +118 lb 29 +222 lb 44 +334 lb
240 < 1 -43 lb 6 +33 lb 16 +125 lb 29 +232 lb 44 +346 lb
250 < 1 -41 lb 6 +37 lb 16 +132 lb 29 +241 lb 43 +357 lb
260 < 1 -39 lb 6 +41 lb 16 +139 lb 29 +249 lb 43 +368 lb
All < 1 < 1 9 28 52

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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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Machine

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Exercise Comparisons

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

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

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