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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 -60 lb < 1 -24 lb 8 +25 lb 23 +84 lb 41 +150 lb
120 < 1 -59 lb < 1 -20 lb 9 +31 lb 24 +93 lb 41 +162 lb
130 < 1 -59 lb < 1 -17 lb 10 +38 lb 24 +103 lb 41 +174 lb
140 < 1 -59 lb < 1 -14 lb 10 +43 lb 24 +111 lb 40 +185 lb
150 < 1 -58 lb < 1 -11 lb 10 +48 lb 24 +119 lb 40 +196 lb
160 < 1 -58 lb < 1 -9 lb 10 +53 lb 24 +126 lb 39 +205 lb
170 < 1 -58 lb < 1 -7 lb 11 +58 lb 24 +133 lb 38 +214 lb
180 < 1 -58 lb 1 -5 lb 11 +62 lb 24 +139 lb 37 +222 lb
190 < 1 -58 lb 1 -3 lb 11 +65 lb 23 +144 lb 37 +230 lb
200 < 1 -59 lb 1 -2 lb 11 +69 lb 23 +149 lb 36 +236 lb
210 < 1 -59 lb 1 -1 lb 11 +72 lb 23 +154 lb 35 +243 lb
220 < 1 -60 lb 2 +0 lb 11 +74 lb 22 +159 lb 34 +249 lb
230 < 1 -61 lb 2 +1 lb 10 +76 lb 22 +162 lb 34 +254 lb
240 < 1 -62 lb 2 +2 lb 10 +78 lb 21 +166 lb 33 +260 lb
250 < 1 -63 lb 2 +2 lb 10 +80 lb 21 +169 lb 32 +264 lb
260 < 1 -65 lb 2 +2 lb 10 +82 lb 20 +172 lb 31 +269 lb
270 < 1 -66 lb 2 +2 lb 10 +83 lb 20 +175 lb 31 +273 lb
280 < 1 -68 lb 2 +1 lb 10 +84 lb 19 +177 lb 30 +276 lb
290 < 1 -69 lb 2 +1 lb 10 +85 lb 19 +179 lb 29 +279 lb
300 < 1 -71 lb 2 +0 lb 9 +85 lb 19 +181 lb 29 +282 lb
310 < 1 -73 lb 1 -1 lb 9 +86 lb 18 +183 lb 28 +285 lb
All < 1 < 1 11 26 43

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

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.

More Exercises

Barbell

Bench Press 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Diamond Pushups Lunge Inverted Row Glute Ham Raise Glute Bridge Back Extension

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