Chin Ups

Chin Ups is a back exercise focused on Latissimus dorsi, Biceps brachii. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 14

Women 6

Chin Ups: 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.

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.

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

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

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

Group	Muscles
Primary muscles	Latissimus dorsi, Biceps brachii
Secondary muscles	Trapezius, Infraspinatus
Stabilizers	External obliques
Grip	Forearm flexors

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%

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

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

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

Chin Ups

Average reps: Intermediate

Chin Ups: Average reps

Chin Ups: Rep standards

Men by bodyweight (lb) [Reps]

Men by age [Reps]

Women by bodyweight (lb) [Reps]

Women by age [Reps]

Muscles worked

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World records

How to read the table

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Core

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

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

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