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Exercise-Specific Calculator

Weighted Pull-Up 1RM Calculator

Calculate your weighted pull-up one rep max with exercise-specific tips and guidance.

Muscles Worked:LatsBicepsMid BackRear Delts

Calculate Your 1RM

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Enter your weight and reps above to calculate your estimated 1RM

For best accuracy, use a weight you can lift for 3-10 reps

About 1RM Formulas

Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.

Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).

Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.

Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.

Form Tips

  • ✓These numbers are ADDED weight only — the load you hang from a dip belt on top of your bodyweight
  • ✓Add weight via a dip belt, weight vest, or a dumbbell between the feet
  • ✓Pull your chest toward the bar, leading with the elbows down and back
  • ✓For total strength, add your bodyweight to the added load

Common Mistakes

  • ✗Using partial range of motion (not reaching a full dead hang)
  • ✗Kipping or swinging to generate momentum
  • ✗Adding weight before owning strict bodyweight reps

Form Cues

Grip: pronated (overhand), slightly wider than shoulders
Range: full hang at the bottom to chin over the bar at the top
Core: braced, avoid swinging or kipping

Formula Accuracy

Good accuracy for added weight, but remember the estimate is added load, not total. For accuracy, treat your bodyweight plus added weight as the true system load.

Average Strength Levels

Male

Beginner10 kg
Intermediate30 kg
Advanced55 kg

Female

Beginner5 kg
Intermediate15 kg
Advanced30 kg

Frequently Asked Questions

How do I calculate my Weighted Pull-Up 1RM?

To calculate your Weighted Pull-Up 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.

How accurate is the 1RM calculator for Weighted Pull-Up?

Good accuracy for added weight, but remember the estimate is added load, not total. For accuracy, treat your bodyweight plus added weight as the true system load.

What muscles does Weighted Pull-Up work?

Weighted Pull-Up primarily targets: Lats, Biceps, Mid Back, Rear Delts.

What is a good Weighted Pull-Up 1RM?

For men: beginner 10kg, intermediate 30kg, advanced 55kg. For women: beginner 5kg, intermediate 15kg, advanced 30kg.

Related Guides & Alternatives

Exercise guide: Lat PulldownAlternatives for Pull UpsAlternatives for Lat Pulldown

Other Exercise Calculators

Bench PressSquatDeadliftOverhead Press (Military Press)Barbell RowFront Squat

Track Your Maxes Automatically

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