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.
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.
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 | 14 +55 lb |
130 | < 1 -30 lb | < 1 -11 lb | 4 +12 lb | 9 +36 lb | 14 +61 lb |
140 | < 1 -29 lb | < 1 -9 lb | 5 +14 lb | 9 +39 lb | 14 +65 lb |
150 | < 1 -29 lb | < 1 -8 lb | 5 +17 lb | 9 +43 lb | 14 +69 lb |
160 | < 1 -29 lb | < 1 -7 lb | 5 +19 lb | 9 +45 lb | 14 +73 lb |
170 | < 1 -29 lb | < 1 -6 lb | 5 +20 lb | 9 +48 lb | 14 +76 lb |
180 | < 1 -29 lb | < 1 -5 lb | 5 +21 lb | 9 +50 lb | 14 +79 lb |
190 | < 1 -30 lb | < 1 -5 lb | 5 +22 lb | 9 +51 lb | 13 +81 lb |
200 | < 1 -30 lb | 1 -5 lb | 5 +23 lb | 9 +53 lb | 13 +83 lb |
210 | < 1 -31 lb | 1 -6 lb | 5 +23 lb | 9 +54 lb | 13 +85 lb |
220 | < 1 -33 lb | < 1 -6 lb | 5 +23 lb | 9 +54 lb | 12 +86 lb |
230 | < 1 -34 lb | < 1 -7 lb | 5 +23 lb | 8 +55 lb | 12 +87 lb |
240 | < 1 -35 lb | < 1 -8 lb | 5 +23 lb | 8 +55 lb | 11 +88 lb |
250 | < 1 -37 lb | < 1 -9 lb | 4 +22 lb | 8 +55 lb | 11 +88 lb |
260 | < 1 -39 lb | < 1 -11 lb | 4 +21 lb | 8 +55 lb | 11 +88 lb |
270 | < 1 -41 lb | < 1 -12 lb | 4 +20 lb | 7 +54 lb | 10 +88 lb |
280 | < 1 -43 lb | < 1 -14 lb | 4 +19 lb | 7 +53 lb | 10 +88 lb |
290 | < 1 -46 lb | < 1 -16 lb | 4 +17 lb | 7 +52 lb | 10 +88 lb |
300 | < 1 -48 lb | < 1 -18 lb | 3 +16 lb | 7 +51 lb | 10 +87 lb |
310 | < 1 -51 lb | < 1 -20 lb | 3 +14 lb | 6 +50 lb | 9 +86 lb |
All | < 1 | < 1 | 5 | 12 | 20 |
These male standards were last updated December and are based on 4,000 filtered lifts.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | < 1 -36 lb | < 1 -17 lb | 4 +7 lb | 11 +33 lb | 21 +61 lb |
100 | < 1 -36 lb | < 1 -15 lb | 5 +10 lb | 12 +38 lb | 21 +67 lb |
110 | < 1 -36 lb | < 1 -14 lb | 5 +13 lb | 12 +42 lb | 20 +73 lb |
120 | < 1 -36 lb | < 1 -13 lb | 5 +15 lb | 12 +46 lb | 20 +78 lb |
130 | < 1 -37 lb | < 1 -12 lb | 6 +17 lb | 12 +49 lb | 19 +82 lb |
140 | < 1 -38 lb | < 1 -12 lb | 6 +18 lb | 11 +51 lb | 19 +86 lb |
150 | < 1 -39 lb | < 1 -12 lb | 6 +19 lb | 11 +53 lb | 18 +89 lb |
160 | < 1 -40 lb | < 1 -13 lb | 5 +20 lb | 11 +55 lb | 18 +92 lb |
170 | < 1 -42 lb | < 1 -13 lb | 5 +20 lb | 10 +56 lb | 17 +94 lb |
180 | < 1 -44 lb | < 1 -14 lb | 5 +20 lb | 10 +57 lb | 16 +95 lb |
190 | < 1 -46 lb | < 1 -15 lb | 5 +19 lb | 10 +57 lb | 16 +97 lb |
200 | < 1 -48 lb | < 1 -17 lb | 5 +19 lb | 10 +58 lb | 15 +98 lb |
210 | < 1 -50 lb | < 1 -19 lb | 4 +18 lb | 9 +57 lb | 15 +98 lb |
220 | < 1 -53 lb | < 1 -21 lb | 4 +17 lb | 9 +57 lb | 14 +98 lb |
230 | < 1 -56 lb | < 1 -23 lb | 4 +15 lb | 9 +56 lb | 13 +98 lb |
240 | < 1 -59 lb | < 1 -25 lb | 3 +14 lb | 8 +55 lb | 13 +98 lb |
250 | < 1 -62 lb | < 1 -27 lb | 3 +12 lb | 8 +54 lb | 12 +97 lb |
260 | < 1 -65 lb | < 1 -30 lb | 3 +10 lb | 8 +53 lb | 12 +97 lb |
All | < 1 | < 1 | 6 | 14 | 24 |
These female standards were last updated December and are based on 173 filtered lifts.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
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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. |
Compare one arm pull ups versus one of the following exercises: