One-arm pull-up

One-arm pull-up adalah latihan punggung yang berfokus pada Latissimus dorsi, Biseps brachii. Repetisi rata-rata dan standar repetisi dapat dilihat dalam satu halaman.

Repetisi rata-rata PunggungLatihan punggungLatissimus dorsiBiseps brachiiBodyweight

Otot yang dilatih

Grup	Otot
Otot utama	Latissimus dorsi, Biseps brachii
Otot pendukung	Teres major, Deltoid
Otot stabilisator	Rectus abdominis, Oblique eksternal
Grip	Fleksor lengan bawah

Repetisi rata-rata One-arm pull-up

Level
Dasar	< 1	< 1
Pemula	< 1	< 1
Menengah	9	5
Mahir	28	11
Pro	52	19

Catatan: nilai ini adalah estimasi repetisi rata-rata yang bisa dilakukan dalam satu set. Berat badan, rentang gerak, tempo, dan faktor pribadi lain dapat memengaruhi hasil. Lihat data detail pada tabel di bawah.

Pria berdasarkan berat badan (kg) [Repetisi]

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
50	< 1	< 1	3	8	13
55	< 1	< 1	4	9	14
60	< 1	< 1	4	9	14
65	< 1	< 1	5	9	14
70	< 1	< 1	5	9	14
75	< 1	< 1	5	9	13
80	< 1	< 1	5	9	13
85	< 1	< 1	5	9	13
90	< 1	< 1	5	9	12
95	< 1	< 1	5	8	12
100	< 1	< 1	5	8	12
105	< 1	< 1	4	8	11
110	< 1	< 1	4	8	11
115	< 1	< 1	4	8	10
120	< 1	< 1	4	7	10
125	< 1	< 1	4	7	10
130	< 1	< 1	3	7	9
135	< 1	< 1	3	6	9
140	< 1	< 1	3	6	9

Pria berdasarkan usia [Repetisi]

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Wanita berdasarkan berat badan (kg) [Repetisi]

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
40	< 1	< 1	< 1	12	33
45	< 1	< 1	< 1	17	37
50	< 1	< 1	4	20	40
55	< 1	< 1	6	22	42
60	< 1	< 1	8	24	43
65	< 1	< 1	10	26	44
70	< 1	< 1	11	27	45
75	< 1	< 1	12	28	45
80	< 1	1	13	28	45
85	< 1	2	14	29	45
90	< 1	3	15	29	45
95	< 1	4	15	29	45
100	< 1	5	16	29	44
105	< 1	5	16	29	44
110	< 1	6	16	29	44
115	< 1	6	16	29	43
120	< 1	7	17	29	43

Wanita berdasarkan usia [Repetisi]

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Catatan: nilai pada tabel adalah referensi repetisi yang dapat dilakukan dalam satu set. Data berdasarkan berat badan membantu memperkirakan beban relatif, sedangkan data berdasarkan usia membantu melihat perbedaan tren.

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
50	< 1	< 1	3	8	13
55	< 1	< 1	4	9	14
60	< 1	< 1	4	9	14
65	< 1	< 1	5	9	14
70	< 1	< 1	5	9	14
75	< 1	< 1	5	9	13
80	< 1	< 1	5	9	13
85	< 1	< 1	5	9	13
90	< 1	< 1	5	9	12
95	< 1	< 1	5	8	12
100	< 1	< 1	5	8	12
105	< 1	< 1	4	8	11
110	< 1	< 1	4	8	11
115	< 1	< 1	4	8	10
120	< 1	< 1	4	7	10
125	< 1	< 1	4	7	10
130	< 1	< 1	3	7	9
135	< 1	< 1	3	6	9
140	< 1	< 1	3	6	9

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
40	< 1	< 1	< 1	12	33
45	< 1	< 1	< 1	17	37
50	< 1	< 1	4	20	40
55	< 1	< 1	6	22	42
60	< 1	< 1	8	24	43
65	< 1	< 1	10	26	44
70	< 1	< 1	11	27	45
75	< 1	< 1	12	28	45
80	< 1	1	13	28	45
85	< 1	2	14	29	45
90	< 1	3	15	29	45
95	< 1	4	15	29	45
100	< 1	5	16	29	44
105	< 1	5	16	29	44
110	< 1	6	16	29	44
115	< 1	6	16	29	43
120	< 1	7	17	29	43

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Level	Deskripsi	Distribusi
Dasar	Menguasai teknik yang benar dan berlatih konsisten minimal 1 bulan.	Bawah 5%
Pemula	Berlatih konsisten minimal 6 bulan.	Atas 80%
Menengah	Berlatih konsisten lebih dari 2 tahun.	Atas 50%
Mahir	Berlatih terencana lebih dari 5 tahun.	Atas 20%
Pro	Menekuni latihan ini secara khusus lebih dari 5 tahun.	Atas 5%

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
50	< 1	< 1	3	8	13
55	< 1	< 1	4	9	14
60	< 1	< 1	4	9	14
65	< 1	< 1	5	9	14
70	< 1	< 1	5	9	14
75	< 1	< 1	5	9	13
80	< 1	< 1	5	9	13
85	< 1	< 1	5	9	13
90	< 1	< 1	5	9	12
95	< 1	< 1	5	8	12
100	< 1	< 1	5	8	12
105	< 1	< 1	4	8	11
110	< 1	< 1	4	8	11
115	< 1	< 1	4	8	10
120	< 1	< 1	4	7	10
125	< 1	< 1	4	7	10
130	< 1	< 1	3	7	9
135	< 1	< 1	3	6	9
140	< 1	< 1	3	6	9

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
40	< 1	< 1	< 1	12	33
45	< 1	< 1	< 1	17	37
50	< 1	< 1	4	20	40
55	< 1	< 1	6	22	42
60	< 1	< 1	8	24	43
65	< 1	< 1	10	26	44
70	< 1	< 1	11	27	45
75	< 1	< 1	12	28	45
80	< 1	1	13	28	45
85	< 1	2	14	29	45
90	< 1	3	15	29	45
95	< 1	4	15	29	45
100	< 1	5	16	29	44
105	< 1	5	16	29	44
110	< 1	6	16	29	44
115	< 1	6	16	29	43
120	< 1	7	17	29	43

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

One-arm pull-up

Otot yang dilatih

Repetisi rata-rata One-arm pull-up

Standar repetisi One-arm pull-up

Pria berdasarkan berat badan (kg) [Repetisi]

Pria berdasarkan usia [Repetisi]

Wanita berdasarkan berat badan (kg) [Repetisi]

Wanita berdasarkan usia [Repetisi]

Cara membaca tabel

Latihan lainnya

Seluruh tubuh

Dada

Punggung

Bahu

Lengan

Kaki

Core

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
50	< 1	< 1	3	8	13
55	< 1	< 1	4	9	14
60	< 1	< 1	4	9	14
65	< 1	< 1	5	9	14
70	< 1	< 1	5	9	14
75	< 1	< 1	5	9	13
80	< 1	< 1	5	9	13
85	< 1	< 1	5	9	13
90	< 1	< 1	5	9	12
95	< 1	< 1	5	8	12
100	< 1	< 1	5	8	12
105	< 1	< 1	4	8	11
110	< 1	< 1	4	8	11
115	< 1	< 1	4	8	10
120	< 1	< 1	4	7	10
125	< 1	< 1	4	7	10
130	< 1	< 1	3	7	9
135	< 1	< 1	3	6	9
140	< 1	< 1	3	6	9

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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

Berat badan	Dasar	Pemula	Menengah	Mahir	Pro
40	< 1	< 1	< 1	12	33
45	< 1	< 1	< 1	17	37
50	< 1	< 1	4	20	40
55	< 1	< 1	6	22	42
60	< 1	< 1	8	24	43
65	< 1	< 1	10	26	44
70	< 1	< 1	11	27	45
75	< 1	< 1	12	28	45
80	< 1	1	13	28	45
85	< 1	2	14	29	45
90	< 1	3	15	29	45
95	< 1	4	15	29	45
100	< 1	5	16	29	44
105	< 1	5	16	29	44
110	< 1	6	16	29	44
115	< 1	6	16	29	43
120	< 1	7	17	29	43

Usia	Dasar	Pemula	Menengah	Mahir	Pro
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