One Arm Pull Ups Strength Standards for Men and Women
Discover how your One Arm Pull Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your One Arm Pull Ups Strength Level
Calculate Your One Arm Pull Ups Strength
One Arm Pull Ups Rep Standards
Compare your One Arm Pull Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 5 |
| Advanced | 11 |
| Elite | 19 |
One Arm Pull Ups Standards by Bodyweight
Find the One Arm Pull Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 5 | 10 | 15 |
| 120 lbs | < 1 | < 1 | 6 | 11 | 16 |
| 130 lbs | < 1 | < 1 | 6 | 11 | 16 |
| 140 lbs | < 1 | < 1 | 7 | 11 | 16 |
| 150 lbs | < 1 | < 1 | 7 | 11 | 16 |
| 160 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 170 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 180 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 190 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 200 lbs | < 1 | < 1 | 7 | 11 | 14 |
| 210 lbs | < 1 | < 1 | 7 | 10 | 14 |
| 220 lbs | < 1 | < 1 | 7 | 10 | 14 |
| 230 lbs | < 1 | < 1 | 6 | 10 | 13 |
| 240 lbs | < 1 | < 1 | 6 | 10 | 13 |
| 250 lbs | < 1 | < 1 | 6 | 10 | 12 |
| 260 lbs | < 1 | < 1 | 6 | 9 | 12 |
| 270 lbs | < 1 | < 1 | 6 | 9 | 12 |
| 280 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 290 lbs | < 1 | < 1 | 5 | 9 | 11 |
| 300 lbs | < 1 | < 1 | 5 | 8 | 11 |
| 310 lbs | < 1 | < 1 | 5 | 8 | 11 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | < 1 | 15 | 36 |
| 100 lbs | < 1 | < 1 | < 1 | 19 | 39 |
| 110 lbs | < 1 | < 1 | 6 | 22 | 42 |
| 120 lbs | < 1 | < 1 | 8 | 24 | 43 |
| 130 lbs | < 1 | < 1 | 10 | 26 | 45 |
| 140 lbs | < 1 | < 1 | 11 | 27 | 46 |
| 150 lbs | < 1 | < 1 | 12 | 28 | 46 |
| 160 lbs | < 1 | < 1 | 14 | 29 | 47 |
| 170 lbs | < 1 | < 1 | 15 | 30 | 47 |
| 180 lbs | < 1 | 4 | 15 | 31 | 47 |
| 190 lbs | < 1 | 5 | 16 | 31 | 47 |
| 200 lbs | < 1 | 6 | 17 | 31 | 47 |
| 210 lbs | < 1 | 6 | 17 | 31 | 47 |
| 220 lbs | < 1 | 7 | 18 | 31 | 46 |
| 230 lbs | < 1 | 7 | 18 | 31 | 46 |
| 240 lbs | < 1 | 8 | 18 | 31 | 46 |
| 250 lbs | < 1 | 8 | 18 | 31 | 45 |
| 260 lbs | < 1 | 8 | 18 | 31 | 45 |
One Arm Pull Ups Standards by Age
Discover how One Arm Pull Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | < 1 | 8 | 14 |
| 20 | < 1 | < 1 | 6 | 12 | 20 |
| 25 | < 1 | < 1 | 7 | 13 | 21 |
| 30 | < 1 | < 1 | 7 | 13 | 21 |
| 35 | < 1 | < 1 | 7 | 13 | 21 |
| 40 | < 1 | < 1 | 7 | 13 | 21 |
| 45 | < 1 | < 1 | 5 | 11 | 18 |
| 50 | < 1 | < 1 | 3 | 10 | 16 |
| 55 | < 1 | < 1 | < 1 | 7 | 12 |
| 60 | < 1 | < 1 | < 1 | 4 | 10 |
| 65 | < 1 | < 1 | < 1 | < 1 | 7 |
| 70 | < 1 | < 1 | < 1 | < 1 | 3 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 6 | 22 | 42 |
| 20 | < 1 | < 1 | 10 | 29 | 52 |
| 25 | < 1 | < 1 | 11 | 30 | 54 |
| 30 | < 1 | < 1 | 11 | 30 | 54 |
| 35 | < 1 | < 1 | 11 | 30 | 54 |
| 40 | < 1 | < 1 | 11 | 30 | 54 |
| 45 | < 1 | < 1 | 9 | 27 | 49 |
| 50 | < 1 | < 1 | 7 | 24 | 45 |
| 55 | < 1 | < 1 | 4 | 20 | 39 |
| 60 | < 1 | < 1 | < 1 | 16 | 33 |
| 65 | < 1 | < 1 | < 1 | 12 | 28 |
| 70 | < 1 | < 1 | < 1 | 9 | 22 |
| 75 | < 1 | < 1 | < 1 | 5 | 17 |
| 80 | < 1 | < 1 | < 1 | < 1 | 12 |
| 85 | < 1 | < 1 | < 1 | < 1 | 9 |
| 90 | < 1 | < 1 | < 1 | < 1 | 6 |
One Arm Pull Ups Overview
A challenging upper body exercise that targets the lats and biceps, enhancing strength and muscle definition through a one-arm pulling motion.
Muscles Worked
Equipment Needed
Pull-up Bar
How To Perform the One Arm Pull Ups
- Start by gripping the pull-up bar with one hand, using a pronated grip (palm facing away).
- Engage your core and keep your body straight, avoiding any swinging or kipping.
- Pull your body upwards, aiming to bring your chin above the bar while keeping your shoulder blades retracted.
- Lower yourself back down in a controlled manner until your arm is fully extended.
- Repeat for the desired number of repetitions, then switch to the other arm.
Want to perfect your form? Check out our detailed guide on One Arm Pull Ups for proper technique and tips.
Pro Tips for One Arm Pull Ups
- Warm up thoroughly before attempting one-arm pull-ups.
- Use assistance bands if you are not yet able to perform a full one-arm pull-up.
- Focus on maintaining a tight core to prevent swinging.
- Gradually build up strength by starting with assisted variations or negatives.
One Arm Pull Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your One Arm Pull Ups?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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