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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 -73 lb < 1 -36 lb 6 +17 lb 23 +84 lb 44 +161 lb
120 < 1 -74 lb < 1 -33 lb 7 +24 lb 24 +95 lb 44 +175 lb
130 < 1 -74 lb < 1 -30 lb 8 +30 lb 25 +105 lb 44 +189 lb
140 < 1 -75 lb < 1 -27 lb 9 +36 lb 25 +114 lb 44 +201 lb
150 < 1 -75 lb < 1 -25 lb 9 +42 lb 25 +123 lb 43 +213 lb
160 < 1 -76 lb < 1 -22 lb 10 +47 lb 25 +131 lb 42 +224 lb
170 < 1 -76 lb < 1 -20 lb 10 +52 lb 25 +138 lb 42 +234 lb
180 < 1 -76 lb < 1 -18 lb 10 +57 lb 25 +145 lb 41 +243 lb
190 < 1 -77 lb < 1 -17 lb 10 +61 lb 24 +152 lb 40 +252 lb
200 < 1 -78 lb < 1 -15 lb 10 +64 lb 24 +158 lb 40 +260 lb
210 < 1 -79 lb < 1 -14 lb 10 +68 lb 24 +164 lb 39 +268 lb
220 < 1 -79 lb < 1 -13 lb 10 +71 lb 24 +169 lb 38 +275 lb
230 < 1 -81 lb < 1 -12 lb 10 +74 lb 23 +174 lb 37 +282 lb
240 < 1 -82 lb < 1 -11 lb 10 +76 lb 23 +178 lb 37 +288 lb
250 < 1 -83 lb < 1 -11 lb 10 +79 lb 22 +182 lb 36 +294 lb
260 < 1 -84 lb < 1 -11 lb 10 +81 lb 22 +186 lb 35 +299 lb
270 < 1 -86 lb < 1 -11 lb 10 +82 lb 22 +189 lb 34 +304 lb
280 < 1 -88 lb < 1 -11 lb 10 +84 lb 21 +192 lb 34 +309 lb
290 < 1 -89 lb < 1 -11 lb 10 +85 lb 21 +195 lb 33 +313 lb
300 < 1 -91 lb < 1 -11 lb 9 +86 lb 20 +198 lb 32 +317 lb
310 < 1 -93 lb < 1 -12 lb 9 +87 lb 20 +200 lb 32 +321 lb
All < 1 < 1 10 27 47

These male standards were last updated 4 days ago and are based on 2,000 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.

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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.

More Exercises

Barbell

Bench Press 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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

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