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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 based on 5,000 lifts by Strength Level users.

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 -35 lb 7 +18 lb 24 +85 lb 45 +162 lb
120 < 1 -73 lb < 1 -32 lb 8 +25 lb 24 +96 lb 45 +177 lb
130 < 1 -74 lb < 1 -29 lb 8 +31 lb 25 +106 lb 44 +190 lb
140 < 1 -74 lb < 1 -27 lb 9 +37 lb 25 +115 lb 44 +202 lb
150 < 1 -75 lb < 1 -24 lb 9 +43 lb 25 +123 lb 43 +214 lb
160 < 1 -75 lb < 1 -22 lb 10 +48 lb 25 +131 lb 43 +224 lb
170 < 1 -76 lb < 1 -20 lb 10 +52 lb 25 +139 lb 42 +234 lb
180 < 1 -76 lb < 1 -18 lb 10 +57 lb 25 +146 lb 41 +244 lb
190 < 1 -77 lb < 1 -16 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 -78 lb < 1 -14 lb 10 +68 lb 24 +163 lb 39 +268 lb
220 < 1 -79 lb < 1 -13 lb 10 +71 lb 23 +168 lb 38 +275 lb
230 < 1 -81 lb < 1 -12 lb 10 +73 lb 23 +173 lb 37 +281 lb
240 < 1 -82 lb < 1 -12 lb 10 +76 lb 23 +177 lb 36 +287 lb
250 < 1 -83 lb < 1 -11 lb 10 +78 lb 22 +181 lb 36 +293 lb
260 < 1 -85 lb < 1 -11 lb 10 +80 lb 22 +185 lb 35 +298 lb
270 < 1 -86 lb < 1 -11 lb 10 +81 lb 21 +188 lb 34 +303 lb
280 < 1 -88 lb < 1 -11 lb 10 +83 lb 21 +191 lb 33 +308 lb
290 < 1 -90 lb < 1 -12 lb 10 +84 lb 21 +194 lb 33 +312 lb
300 < 1 -92 lb < 1 -12 lb 9 +85 lb 20 +196 lb 32 +316 lb
310 < 1 -94 lb < 1 -13 lb 9 +86 lb 20 +198 lb 31 +319 lb
All < 1 < 1 10 27 47

These male standards were last updated a week ago and are based on 3,000 filtered lifts.

Female One Arm Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -71 lb < 1 -29 lb 14 +40 lb 46 +135 lb 84 +250 lb
100 < 1 -76 lb < 1 -30 lb 13 +43 lb 43 +142 lb 79 +261 lb
110 < 1 -81 lb < 1 -31 lb 13 +45 lb 41 +148 lb 74 +270 lb
120 < 1 -85 lb < 1 -33 lb 12 +47 lb 39 +153 lb 70 +278 lb
130 < 1 -90 lb < 1 -35 lb 12 +48 lb 37 +157 lb 66 +285 lb
140 < 1 -95 lb < 1 -37 lb 11 +49 lb 35 +160 lb 63 +291 lb
150 < 1 -100 lb < 1 -40 lb 10 +49 lb 33 +163 lb 60 +296 lb
160 < 1 -105 lb < 1 -43 lb 10 +49 lb 31 +165 lb 57 +301 lb
170 < 1 -110 lb < 1 -45 lb 9 +48 lb 30 +167 lb 54 +305 lb
180 < 1 -116 lb < 1 -49 lb 9 +47 lb 29 +168 lb 52 +308 lb
190 < 1 -121 lb < 1 -52 lb 8 +46 lb 27 +169 lb 50 +311 lb
200 < 1 -126 lb < 1 -56 lb 8 +44 lb 26 +169 lb 47 +313 lb
210 < 1 -132 lb < 1 -59 lb 7 +42 lb 25 +169 lb 45 +315 lb
220 < 1 -137 lb < 1 -63 lb 7 +40 lb 24 +169 lb 44 +316 lb
230 < 1 -143 lb < 1 -67 lb 7 +37 lb 22 +168 lb 42 +317 lb
240 < 1 -149 lb < 1 -72 lb 6 +35 lb 21 +167 lb 40 +317 lb
250 < 1 -155 lb < 1 -76 lb 6 +32 lb 20 +166 lb 39 +318 lb
260 < 1 -161 lb < 1 -80 lb 5 +29 lb 19 +164 lb 37 +317 lb
All < 1 < 1 12 38 68

These female standards were last updated a week ago and are based on 123 filtered lifts.

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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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Bodyweight

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Dumbbell

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Exercise Comparisons

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

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