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Pull Ups Standards (lb)

Pull ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our pull ups standards are based on 1,081,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -21 lb 5 +10 lb 14 +49 lb 26 +93 lb 39 +140 lb
120 < 1 -20 lb 5 +14 lb 14 +54 lb 25 +100 lb 38 +149 lb
130 < 1 -19 lb 6 +16 lb 14 +59 lb 25 +106 lb 37 +156 lb
140 < 1 -18 lb 6 +19 lb 14 +63 lb 24 +112 lb 36 +164 lb
150 < 1 -18 lb 6 +21 lb 14 +66 lb 24 +117 lb 34 +170 lb
160 < 1 -18 lb 6 +22 lb 13 +69 lb 23 +121 lb 33 +176 lb
170 < 1 -18 lb 6 +23 lb 13 +71 lb 23 +125 lb 32 +181 lb
180 < 1 -18 lb 6 +24 lb 13 +73 lb 22 +128 lb 31 +185 lb
190 < 1 -19 lb 6 +25 lb 12 +75 lb 21 +131 lb 30 +189 lb
200 < 1 -20 lb 5 +25 lb 12 +77 lb 21 +134 lb 29 +193 lb
210 < 1 -21 lb 5 +25 lb 12 +78 lb 20 +136 lb 29 +196 lb
220 < 1 -22 lb 5 +24 lb 11 +78 lb 19 +137 lb 28 +199 lb
230 < 1 -23 lb 5 +24 lb 11 +79 lb 19 +139 lb 27 +201 lb
240 < 1 -25 lb 5 +23 lb 10 +79 lb 18 +140 lb 26 +203 lb
250 < 1 -27 lb 4 +22 lb 10 +79 lb 17 +141 lb 25 +205 lb
260 < 1 -29 lb 4 +21 lb 10 +78 lb 17 +141 lb 24 +206 lb
270 < 1 -31 lb 4 +19 lb 10 +78 lb 16 +141 lb 24 +207 lb
280 < 1 -34 lb 4 +18 lb 9 +77 lb 16 +141 lb 23 +208 lb
290 < 1 -36 lb 3 +16 lb 9 +76 lb 15 +141 lb 22 +208 lb
300 < 1 -39 lb 3 +14 lb 9 +75 lb 15 +141 lb 21 +209 lb
310 < 1 -42 lb 3 +12 lb 8 +73 lb 14 +140 lb 21 +209 lb
All < 1 4 13 24 36

These male standards were last updated yesterday and are based on 263,000 filtered lifts.

Female Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -34 lb < 1 -13 lb 6 +12 lb 14 +40 lb 24 +71 lb
100 < 1 -34 lb < 1 -12 lb 6 +15 lb 14 +45 lb 23 +77 lb
110 < 1 -35 lb < 1 -11 lb 6 +17 lb 14 +48 lb 23 +82 lb
120 < 1 -36 lb < 1 -11 lb 6 +18 lb 13 +51 lb 22 +86 lb
130 < 1 -37 lb < 1 -11 lb 6 +20 lb 13 +54 lb 21 +89 lb
140 < 1 -39 lb < 1 -12 lb 6 +20 lb 12 +55 lb 20 +92 lb
150 < 1 -40 lb < 1 -12 lb 6 +21 lb 12 +57 lb 19 +95 lb
160 < 1 -42 lb < 1 -13 lb 6 +20 lb 11 +58 lb 19 +97 lb
170 < 1 -45 lb < 1 -15 lb 5 +20 lb 11 +58 lb 18 +98 lb
180 < 1 -47 lb < 1 -16 lb 5 +19 lb 10 +58 lb 17 +99 lb
190 < 1 -50 lb < 1 -18 lb 5 +18 lb 10 +58 lb 16 +99 lb
200 < 1 -53 lb < 1 -20 lb 4 +17 lb 10 +58 lb 15 +100 lb
210 < 1 -56 lb < 1 -23 lb 4 +15 lb 9 +57 lb 15 +99 lb
220 < 1 -59 lb < 1 -25 lb 4 +13 lb 9 +56 lb 14 +99 lb
230 < 1 -62 lb < 1 -28 lb 3 +11 lb 8 +54 lb 13 +98 lb
240 < 1 -66 lb < 1 -31 lb 3 +9 lb 8 +53 lb 13 +97 lb
250 < 1 -70 lb < 1 -34 lb 2 +7 lb 8 +51 lb 12 +96 lb
260 < 1 -73 lb < 1 -37 lb 2 +4 lb 7 +49 lb 11 +95 lb
All < 1 < 1 6 14 24

These female standards were last updated yesterday and are based on 30,000 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.

More Exercises

Barbell

Bench Press 13,184,000 lifts Squat 7,564,000 lifts Deadlift 7,643,000 lifts Shoulder Press 1,895,000 lifts Barbell Curl 906,000 lifts Military Press 313,000 lifts Bent Over Row 597,000 lifts Front Squat 639,000 lifts Incline Bench Press 434,000 lifts Sumo Deadlift 162,000 lifts Romanian Deadlift 185,000 lifts Hex Bar Deadlift 316,000 lifts Hip Thrust 185,000 lifts EZ Bar Curl 58,000 lifts Close Grip Bench Press 83,000 lifts Barbell Shrug 108,000 lifts Seated Shoulder Press 43,000 lifts Box Squat 51,000 lifts Pendlay Row 81,000 lifts Lying Tricep Extension 66,000 lifts Floor Press 44,000 lifts Decline Bench Press 96,000 lifts Tricep Extension 72,000 lifts Preacher Curl 69,000 lifts Stiff Legged Deadlift 44,000 lifts T-Bar Row 74,000 lifts Barbell Lunge 39,000 lifts Upright Row 72,000 lifts Bulgarian Split Squat 38,000 lifts Rack Pull 67,000 lifts Reverse Barbell Curl 24,000 lifts Zercher Squat 40,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 30,000 lifts Good Morning 53,000 lifts Wrist Curl 37,000 lifts Reverse Wrist Curl 28,000 lifts Landmine Squat 29,000 lifts

Bodyweight

Pull Ups 1,081,000 lifts Push Ups 553,000 lifts Dips 428,000 lifts Chin Ups 251,000 lifts Bodyweight Squat 51,000 lifts Sit Ups 63,000 lifts Crunches 35,000 lifts Diamond Pushups 9,000 lifts Single Leg Squat 24,000 lifts Handstand Push Ups 15,000 lifts Muscle Ups 59,000 lifts Burpees 14,000 lifts One Arm Push Ups 19,000 lifts One Arm Pull Ups 6,000 lifts Inverted Row 3,000 lifts Lying Leg Raise 2,000 lifts Lunge 11,000 lifts Russian Twist 3,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Back Extension 3,000 lifts Glute Bridge 3,000 lifts Toes To Bar 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 472,000 lifts Snatch 198,000 lifts Clean and Press 135,000 lifts Push Press 143,000 lifts Clean 157,000 lifts Clean and Jerk 195,000 lifts Hang Clean 37,000 lifts Power Snatch 36,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Curl 766,000 lifts Dumbbell Bench Press 973,000 lifts Dumbbell Shoulder Press 478,000 lifts Incline Dumbbell Bench Press 261,000 lifts Dumbbell Row 210,000 lifts Goblet Squat 66,000 lifts Dumbbell Hammer Curl 88,000 lifts Dumbbell Fly 83,000 lifts Dumbbell Lateral Raise 212,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Lunge 75,000 lifts Dumbbell Bulgarian Split Squat 50,000 lifts Dumbbell Floor Press 33,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Dumbbell Shrug 84,000 lifts Arnold Press 47,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Concentration Curl 58,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Tricep Kickback 28,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 63,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Dumbbell Fly 43,000 lifts

Machine

Sled Leg Press 435,000 lifts Chest Press 115,000 lifts Horizontal Leg Press 235,000 lifts Leg Extension 155,000 lifts Calf Raise 97,000 lifts Vertical Leg Press 97,000 lifts Machine Shoulder Press 63,000 lifts Pec Deck Fly 54,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Lying Leg Curl 66,000 lifts Hack Squat 48,000 lifts Seated Leg Curl 75,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 313,000 lifts Seated Cable Row 84,000 lifts Tricep Pushdown 113,000 lifts Tricep Rope Pushdown 84,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 39,000 lifts Cable Lateral Raise 25,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare pull ups versus one of the following exercises:

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

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