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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 7,000 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 -79 lb < 1 -42 lb 5 +11 lb 22 +80 lb 44 +161 lb
120 < 1 -80 lb < 1 -39 lb 6 +18 lb 23 +92 lb 44 +176 lb
130 < 1 -81 lb < 1 -36 lb 7 +25 lb 24 +102 lb 44 +190 lb
140 < 1 -81 lb < 1 -34 lb 8 +31 lb 24 +112 lb 44 +203 lb
150 < 1 -82 lb < 1 -31 lb 9 +37 lb 25 +121 lb 44 +215 lb
160 < 1 -82 lb < 1 -29 lb 9 +43 lb 25 +129 lb 43 +227 lb
170 < 1 -83 lb < 1 -27 lb 9 +48 lb 25 +137 lb 42 +237 lb
180 < 1 -84 lb < 1 -25 lb 10 +53 lb 25 +145 lb 42 +247 lb
190 < 1 -84 lb < 1 -23 lb 10 +57 lb 24 +152 lb 41 +257 lb
200 < 1 -85 lb < 1 -21 lb 10 +61 lb 24 +158 lb 40 +266 lb
210 < 1 -86 lb < 1 -20 lb 10 +65 lb 24 +164 lb 40 +274 lb
220 < 1 -87 lb < 1 -19 lb 10 +68 lb 24 +170 lb 39 +282 lb
230 < 1 -88 lb < 1 -18 lb 10 +71 lb 23 +175 lb 38 +289 lb
240 < 1 -89 lb < 1 -17 lb 10 +74 lb 23 +180 lb 37 +296 lb
250 < 1 -90 lb < 1 -16 lb 10 +76 lb 23 +184 lb 37 +302 lb
260 < 1 -92 lb < 1 -16 lb 10 +79 lb 22 +189 lb 36 +308 lb
270 < 1 -93 lb < 1 -16 lb 10 +81 lb 22 +192 lb 35 +313 lb
280 < 1 -95 lb < 1 -16 lb 10 +83 lb 21 +196 lb 35 +319 lb
290 < 1 -96 lb < 1 -16 lb 10 +84 lb 21 +199 lb 34 +323 lb
300 < 1 -98 lb < 1 -16 lb 9 +85 lb 21 +202 lb 33 +328 lb
310 < 1 -100 lb < 1 -16 lb 9 +87 lb 20 +205 lb 33 +332 lb
All < 1 < 1 9 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 -68 lb < 1 -35 lb 7 +16 lb 28 +82 lb 54 +161 lb
100 < 1 -71 lb < 1 -34 lb 8 +21 lb 28 +92 lb 53 +174 lb
110 < 1 -73 lb < 1 -33 lb 8 +25 lb 28 +100 lb 51 +186 lb
120 < 1 -76 lb < 1 -32 lb 9 +29 lb 27 +107 lb 50 +196 lb
130 < 1 -78 lb < 1 -32 lb 9 +33 lb 27 +114 lb 48 +206 lb
140 < 1 -81 lb < 1 -32 lb 9 +36 lb 26 +119 lb 46 +214 lb
150 < 1 -84 lb < 1 -32 lb 9 +38 lb 25 +125 lb 45 +222 lb
160 < 1 -86 lb < 1 -32 lb 9 +40 lb 25 +129 lb 43 +229 lb
170 < 1 -89 lb < 1 -33 lb 9 +42 lb 24 +133 lb 42 +235 lb
180 < 1 -92 lb < 1 -34 lb 8 +43 lb 23 +137 lb 41 +241 lb
190 < 1 -95 lb < 1 -35 lb 8 +44 lb 23 +140 lb 39 +246 lb
200 < 1 -98 lb < 1 -36 lb 8 +45 lb 22 +142 lb 38 +250 lb
210 < 1 -101 lb < 1 -37 lb 8 +46 lb 21 +145 lb 37 +254 lb
220 < 1 -105 lb < 1 -39 lb 8 +46 lb 20 +147 lb 36 +258 lb
230 < 1 -108 lb < 1 -41 lb 7 +45 lb 20 +148 lb 35 +261 lb
240 < 1 -112 lb < 1 -43 lb 7 +45 lb 19 +149 lb 33 +264 lb
250 < 1 -116 lb < 1 -45 lb 7 +44 lb 19 +150 lb 32 +266 lb
260 < 1 -119 lb < 1 -48 lb 7 +44 lb 18 +151 lb 31 +268 lb
All < 1 < 1 9 28 51

These female standards were last updated a week ago and are based on 139 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

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

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Dumbbell

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Machine

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Cable

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