What is a good One Arm Pull Ups?
For a 180 lb male, an Intermediate One Arm Pull Ups is about 5 reps. Advanced starts around 9 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) One Arm Pull Ups for a 180 lb male is about 5 reps. Use the calculator below to convert your own One Arm Pull Ups into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 9 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your One Arm Pull Ups? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many One Arm Pull Ups Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 5 One Arm Pull Ups in one set, which is an Intermediate result. An advanced lifter does 9+, and an elite lifter reaches 13 or more.
One Arm Pull Ups rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 5 One Arm Pull Ups at an Intermediate level, while a 140 lb woman should do about 9.
By age: at an Intermediate level a 30 year old does about 5 One Arm Pull Ups, dropping to about 1 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your One Arm Pull Ups?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted One Arm Pull Ups entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You One Arm Pull Ups?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 3 | 8 | 13 |
| 120 | < 1 | < 1 | 4 | 9 | 14 |
| 130 | < 1 | < 1 | 4 | 9 | 14 |
| 140 | < 1 | < 1 | 5 | 9 | 14 |
| 150 | < 1 | < 1 | 5 | 9 | 14 |
| 160 | < 1 | < 1 | 5 | 9 | 13 |
| 170 | < 1 | < 1 | 5 | 9 | 13 |
| 180 | < 1 | < 1 | 5 | 9 | 13 |
| 190 | < 1 | < 1 | 5 | 9 | 13 |
| 200 | < 1 | < 1 | 5 | 9 | 12 |
| 210 | < 1 | < 1 | 5 | 8 | 12 |
| 220 | < 1 | < 1 | 5 | 8 | 12 |
| 230 | < 1 | < 1 | 4 | 8 | 11 |
| 240 | < 1 | < 1 | 4 | 8 | 11 |
| 250 | < 1 | < 1 | 4 | 8 | 10 |
| 260 | < 1 | < 1 | 4 | 7 | 10 |
| 270 | < 1 | < 1 | 4 | 7 | 10 |
| 280 | < 1 | < 1 | 3 | 7 | 10 |
| 290 | < 1 | < 1 | 3 | 7 | 9 |
| 300 | < 1 | < 1 | 3 | 6 | 9 |
| 310 | < 1 | < 1 | 3 | 6 | 9 |
| 90 | < 1 | < 1 | < 1 | 13 | 34 |
| 100 | < 1 | < 1 | < 1 | 17 | 37 |
| 110 | < 1 | < 1 | 4 | 20 | 40 |
| 120 | < 1 | < 1 | 6 | 22 | 41 |
| 130 | < 1 | < 1 | 8 | 24 | 43 |
| 140 | < 1 | < 1 | 9 | 25 | 44 |
| 150 | < 1 | < 1 | 10 | 26 | 44 |
| 160 | < 1 | < 1 | 12 | 27 | 45 |
| 170 | < 1 | < 1 | 13 | 28 | 45 |
| 180 | < 1 | 2 | 13 | 29 | 45 |
| 190 | < 1 | 3 | 14 | 29 | 45 |
| 200 | < 1 | 4 | 15 | 29 | 45 |
| 210 | < 1 | 4 | 15 | 29 | 45 |
| 220 | < 1 | 5 | 16 | 29 | 44 |
| 230 | < 1 | 5 | 16 | 29 | 44 |
| 240 | < 1 | 6 | 16 | 29 | 44 |
| 250 | < 1 | 6 | 16 | 29 | 43 |
| 260 | < 1 | 6 | 16 | 29 | 43 |
Is Your One Arm Pull Ups Good?
A quick read on what counts as a good One Arm Pull Ups at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) One Arm Pull Ups is about 5 reps. Advanced lifters hit 9 reps, and Elite is 13 reps.
Women (140 lb): a good (Intermediate) One Arm Pull Ups is about 9 reps. Advanced lifters hit 25 reps, and Elite is 44 reps.
One Arm Pull Ups Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 5 reps at an Intermediate level.
Women: a 140 lb female should do about 9 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 5 reps, and a 220 lb lifter does about 5 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 5 reps, while by age 50 the Intermediate standard is about 1 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect One Arm Pull Ups Strength?
How One Arm Pull Ups standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | < 1 | 6 | 12 |
| 20 | < 1 | < 1 | 4 | 10 | 18 |
| 25 | < 1 | < 1 | 5 | 11 | 19 |
| 30 | < 1 | < 1 | 5 | 11 | 19 |
| 35 | < 1 | < 1 | 5 | 11 | 19 |
| 40 | < 1 | < 1 | 5 | 11 | 19 |
| 45 | < 1 | < 1 | 3 | 9 | 16 |
| 50 | < 1 | < 1 | 1 | 8 | 14 |
| 55 | < 1 | < 1 | < 1 | 5 | 10 |
| 60 | < 1 | < 1 | < 1 | 2 | 8 |
| 65 | < 1 | < 1 | < 1 | < 1 | 5 |
| 70 | < 1 | < 1 | < 1 | < 1 | 1 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 15 | < 1 | < 1 | 4 | 20 | 40 |
| 20 | < 1 | < 1 | 8 | 27 | 50 |
| 25 | < 1 | < 1 | 9 | 28 | 52 |
| 30 | < 1 | < 1 | 9 | 28 | 52 |
| 35 | < 1 | < 1 | 9 | 28 | 52 |
| 40 | < 1 | < 1 | 9 | 28 | 52 |
| 45 | < 1 | < 1 | 7 | 25 | 47 |
| 50 | < 1 | < 1 | 5 | 22 | 43 |
| 55 | < 1 | < 1 | 2 | 18 | 37 |
| 60 | < 1 | < 1 | < 1 | 14 | 31 |
| 65 | < 1 | < 1 | < 1 | 10 | 26 |
| 70 | < 1 | < 1 | < 1 | 7 | 20 |
| 75 | < 1 | < 1 | < 1 | 3 | 15 |
| 80 | < 1 | < 1 | < 1 | < 1 | 10 |
| 85 | < 1 | < 1 | < 1 | < 1 | 7 |
| 90 | < 1 | < 1 | < 1 | < 1 | 4 |
What Do One Arm Pull Ups Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the One Arm Pull Ups, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the One Arm Pull Ups with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your One Arm Pull Ups is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the One Arm Pull Ups through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your One Arm Pull Ups strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your One Arm Pull Ups
Tier-specific training recommendations to move your One Arm Pull Ups to the next level.
- Train the One Arm Pull Ups 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the One Arm Pull Ups.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through One Arm Pull Ups plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize One Arm Pull Ups strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform 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.
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.
Where Do These One Arm Pull Ups Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
Is Your One Arm Pull Ups Good for Your Weight?
Use this page to compare your One Arm Pull Ups against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can One Arm Pull Ups 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
