One-Arm Pull-Up
One-Arm Pull-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
9
Women
5
One-Arm Pull-Up: Average reps
| Level |  |
 |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | < 1 | < 1 |
| Intermediate | 9 | 5 |
| Advanced | 28 | 11 |
| Elite | 52 | 19 |
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.
One-Arm Pull-Up: Rep standards
Men by bodyweight (lb) [Reps]
| Bodyweight | 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 |
Men by age [Reps]
| 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 |
Women by bodyweight (lb) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 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 |
Women by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 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 |
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 | Teres major, Deltoids |
| Stabilizers | Rectus abdominis, External obliques |
| Grip | Forearm flexors |
Track and analyze in the Shiba app
Review weight, reps, and progress in one place.
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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