Chin Up
Chin Up is a back exercise focused on Latissimus dorsi, Biceps brachii. You can review average reps and rep standards on one page.
Average reps: Intermediate
Reference for an intermediate lifter.
Men
14
Women
6
Chin Up: Average reps
| Level |  |
 |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 6 | < 1 |
| Intermediate | 14 | 6 |
| Advanced | 24 | 13 |
| Elite | 35 | 22 |
Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.
Chin Up: Rep standards
Men by bodyweight (lb) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 6 | 15 | 26 | 37 |
| 120 | < 1 | 7 | 15 | 25 | 36 |
| 130 | < 1 | 7 | 15 | 25 | 35 |
| 140 | < 1 | 7 | 15 | 24 | 34 |
| 150 | < 1 | 7 | 15 | 24 | 33 |
| 160 | < 1 | 7 | 14 | 23 | 32 |
| 170 | < 1 | 7 | 14 | 22 | 31 |
| 180 | < 1 | 7 | 13 | 22 | 30 |
| 190 | < 1 | 7 | 13 | 21 | 29 |
| 200 | < 1 | 7 | 13 | 20 | 28 |
| 210 | < 1 | 6 | 12 | 20 | 27 |
| 220 | < 1 | 6 | 12 | 19 | 26 |
| 230 | < 1 | 6 | 11 | 18 | 26 |
| 240 | < 1 | 6 | 11 | 18 | 25 |
| 250 | < 1 | 5 | 10 | 17 | 24 |
| 260 | < 1 | 5 | 10 | 16 | 23 |
| 270 | < 1 | 5 | 10 | 16 | 22 |
| 280 | < 1 | 5 | 9 | 15 | 22 |
| 290 | < 1 | 4 | 9 | 15 | 21 |
| 300 | < 1 | 4 | 9 | 14 | 20 |
| 310 | < 1 | 4 | 9 | 14 | 20 |
Men by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 16 | 26 |
| 20 | < 1 | 5 | 13 | 23 | 34 |
| 25 | < 1 | 6 | 14 | 24 | 35 |
| 30 | < 1 | 6 | 14 | 24 | 35 |
| 35 | < 1 | 6 | 14 | 24 | 35 |
| 40 | < 1 | 6 | 14 | 24 | 35 |
| 45 | < 1 | 4 | 12 | 22 | 32 |
| 50 | < 1 | 2 | 10 | 18 | 28 |
| 55 | < 1 | < 1 | 7 | 15 | 24 |
| 60 | < 1 | < 1 | 4 | 11 | 19 |
| 65 | < 1 | < 1 | 1 | 8 | 15 |
| 70 | < 1 | < 1 | < 1 | 5 | 10 |
| 75 | < 1 | < 1 | < 1 | 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Women by bodyweight (lb) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | -12 lb | +18 lb | +53 lb | +93 lb | +135 lb |
| 120 | -10 lb | +21 lb | +58 lb | +100 lb | +144 lb |
| 130 | -9 lb | +24 lb | +63 lb | +106 lb | +151 lb |
| 140 | -8 lb | +26 lb | +67 lb | +111 lb | +158 lb |
| 150 | -7 lb | +28 lb | +70 lb | +116 lb | +164 lb |
| 160 | -7 lb | +30 lb | +73 lb | +120 lb | +169 lb |
| 170 | -7 lb | +31 lb | +75 lb | +124 lb | +174 lb |
| 180 | -7 lb | +32 lb | +77 lb | +127 lb | +178 lb |
| 190 | -7 lb | +33 lb | +79 lb | +130 lb | +182 lb |
| 200 | -8 lb | +33 lb | +80 lb | +132 lb | +185 lb |
| 210 | -9 lb | +33 lb | +81 lb | +134 lb | +188 lb |
| 220 | -10 lb | +33 lb | +82 lb | +136 lb | +191 lb |
| 230 | -11 lb | +32 lb | +82 lb | +137 lb | +193 lb |
| 240 | -13 lb | +32 lb | +83 lb | +138 lb | +194 lb |
| 250 | -15 lb | +31 lb | +82 lb | +138 lb | +196 lb |
| 260 | -16 lb | +30 lb | +82 lb | +139 lb | +197 lb |
| 270 | -19 lb | +28 lb | +81 lb | +139 lb | +198 lb |
| 280 | -21 lb | +27 lb | +80 lb | +139 lb | +198 lb |
| 290 | -23 lb | +25 lb | +79 lb | +138 lb | +198 lb |
| 300 | -26 lb | +23 lb | +78 lb | +138 lb | +198 lb |
| 310 | -29 lb | +21 lb | +77 lb | +137 lb | +198 lb |
Women by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 1 | 8 | 14 |
| 20 | < 1 | < 1 | 6 | 12 | 20 |
| 25 | < 1 | < 1 | 6 | 13 | 22 |
| 30 | < 1 | < 1 | 6 | 13 | 22 |
| 35 | < 1 | < 1 | 6 | 13 | 22 |
| 40 | < 1 | < 1 | 6 | 13 | 22 |
| 45 | < 1 | < 1 | 5 | 11 | 19 |
| 50 | < 1 | < 1 | 3 | 9 | 16 |
| 55 | < 1 | < 1 | < 1 | 7 | 13 |
| 60 | < 1 | < 1 | < 1 | 4 | 9 |
| 65 | < 1 | < 1 | < 1 | < 1 | 6 |
| 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 |
Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.
Muscles worked
| Group | Muscles |
|---|---|
| Primary muscles | Latissimus dorsi, Biceps brachii |
| Secondary muscles | Trapezius, Infraspinatus |
| Stabilizers | External obliques |
| Grip | Forearm flexors |
Track and analyze in the Shiba app
Review weight, reps, and progress in one place.
World records
Last Updated: July 1, 2026
How to read the table
| Level | Description | Distribution |
|---|---|---|
| Beginner | Has learned proper form and trained consistently for at least 1 month. | Bottom 5% |
| Novice | Has trained consistently for at least 6 months. | Top 80% |
| Intermediate | Has trained consistently for at least 2 years. | Top 50% |
| Advanced | Has trained consistently for more than 5 years. | Top 20% |
| Elite | Has specialized in this exercise for more than 5 years. | Top 5% |
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