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 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.

lb
reps

Female One Arm Pull Ups Standards (lb/reps)

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.

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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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 Push Ups 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 Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

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