One Arm Chin Up
Jump to: Form > Related Exercises > Standards
Like the one arm pull up, just with a supinated grip. It is slightly easier than the one arm pull up as it allows you to use your bicep more and generally puts in you a more advantageous pulling position.
The Basics
The one arm chin up is primarily used as a strength exercise.
Form
Grasp the bar with one hand. Lift your feet off the ground and stabilize yourself. Pull yourself up, allowing your body to rotate as needed so that at the top of the rep your palm is facing towards you. Lower yourself under control, once again allowing your body to rotate as needed.
Related Exercises
The most common or basic version of the given exercise.
Reviews
Performance Standard Ranks
The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.
| Rank | Time | Score | Description | |
|---|---|---|---|---|
| ● | Untrained | <1 month | <30 | Average or below average. |
| ● | Beginner | 1-4 months | 30-40 | Better than average. |
| ● | Novice | 4-12 months | 40-50 | Much better than average. |
| ● | Intermediate | 1-2 years | 50-60 | Fit. A healthy, achievable goal for most people. |
| ● | Advanced | 2-4 years | 60-70 | Very fit. Difficult to achieve for most people. |
| ● | Elite | 4+ years | 70+ | Among the best. Nearing the average maximum potential. Likely able to compete at some level. |
Strength Standards
The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.
*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.
Male 1RMs
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 120 | -54 | -38 | -21 | -5 | 12 |
| 130 | -61 | -43 | -26 | -9 | 9 |
| 140 | -68 | -49 | -31 | -13 | 6 |
| 150 | -74 | -54 | -36 | -16 | 2 |
| 160 | -80 | -60 | -40 | -20 | 0 |
| 170 | -87 | -66 | -45 | -25 | -4 |
| 180 | -94 | -72 | -51 | -29 | -7 |
| 190 | -100 | -78 | -55 | -33 | -10 |
| 200 | -107 | -84 | -61 | -38 | -14 |
| 210 | -114 | -90 | -66 | -42 | -18 |
| 220 | -121 | -96 | -71 | -46 | -21 |
| 230 | -128 | -102 | -77 | -51 | -26 |
| 240 | -135 | -109 | -83 | -56 | -30 |
| 250 | -142 | -114 | -88 | -60 | -34 |
| 260 | -149 | -121 | -93 | -66 | -38 |
Female 1RMs
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 100 | -51 | -38 | -26 | -13 | -1 |
| 110 | -58 | -44 | -31 | -18 | -4 |
| 120 | -64 | -50 | -35 | -21 | -7 |
| 130 | -71 | -56 | -41 | -26 | -11 |
| 140 | -78 | -62 | -47 | -31 | -16 |
| 150 | -84 | -68 | -52 | -36 | -20 |
| 160 | -91 | -74 | -57 | -40 | -23 |
| 170 | -99 | -81 | -63 | -46 | -28 |
| 180 | -106 | -88 | -69 | -51 | -33 |
| 190 | -113 | -94 | -75 | -55 | -36 |
| 200 | -120 | -101 | -81 | -61 | -41 |
| 210 | -128 | -107 | -87 | -67 | -46 |
| 220 | -134 | -113 | -92 | -71 | -50 |
| 230 | -142 | -120 | -99 | -77 | -55 |
| 240 | -150 | -127 | -105 | -83 | -60 |
