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.
How Many One Arm Pull Ups Should You Be Able to Do?
One Arm Pull Ups rep targets for a 180 lb man, by training level:
One Arm Pull Ups Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The One Arm Pull Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
One Arm Pull Ups Standards by Age
How the One Arm Pull Ups standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The One Arm Pull Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your One Arm Pull Ups Level
What the One Arm Pull Ups Strength Levels Mean
You are working toward your first full-range reps. Dead hangs, slow negatives and band-assisted reps are the normal starting tools.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with a weight belt or vest to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your One Arm Pull Ups
Tier-specific training recommendations to move your One Arm Pull Ups to the next level.
- Practice dead hangs and slow negatives: start at the top and lower yourself over 3 to 5 seconds.
- Use a band or an assisted machine for full-range reps, and reduce the help over time.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause with your chin over the bar.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The One Arm Pull Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the One Arm Pull Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
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