More reps (up to 20) via + at the top right.
Weight per rep count
- 1rep100%Your set+40 kg100%
- 2reps95%+34.5 kg95%
- 3reps93%+31 kg93%
- 4reps90%+28 kg90%
- 5reps87%+24.5 kg87%
- 6reps85%+21.5 kg85%
- 7reps82%+18.5 kg82%
- 8reps80%+15.5 kg80%
- 9reps77%+13 kg77%
- 10reps75%+10 kg75%
- 11reps73%+7 kg73%
- 12reps70%+4.5 kg70%
- From 13 reps: rough estimate only
- 13reps68%+2 kg68%
What counts as a pull-up in street lifting
The rep starts in a dead hang with the arms fully straight. You pull until the chin is over the bar, then lower under control back to a hang. A half pull or a big kick from the legs does not count in competition.
Added weight and total load
Here too you move body plus belt. At 75 kg bodyweight and 20 kg added, each rep is 95 kg. The calculator estimates the 1RM from that sum and converts it back into added weight.
If you can do many pull-ups with no added weight, still base the estimate on a heavy belted set. Fifteen unloaded reps make a poor 1RM guess, because endurance is the limiter.
Grip and swing
Small changes in how you pull move the estimated max noticeably.
- Test with the grip you use in competition, usually an overhand grip about shoulder width.
- Start every rep from a dead hang, not from a bent-arm pause.
- No kipping and no hip swing if you want a street lifting 1RM.
- A set of 3 to 8 clean reps is a better base than a set taken to failure.
How to raise your pull-up 1RM
Heavy pull-ups with added weight are the most direct path. Slow lowers and pauses at the bottom help, because that is where many reps die.
Once the chin no longer clears the bar, the set is over for the estimate. Extra half reps do not improve the number or your strength at the top.
Grip and no-reps
The FinalRep pull-up starts from a hang with straight arms and requires the chin to clear the bar. The current FinalRep rulebook defines permitted grips and movements.
Use the same grip and execution for your test set as you will use in competition. This keeps your estimate comparable with your competition attempts. The scoresheet records added belt weight.
How the formulas work in detail
Pull-up questions
Why does a long set of unloaded pull-ups show so little added weight?+
High reps without a belt say little about a belted max. The formulas get unreliable past about 12 reps. A heavy set of 3 to 8 reps is better.
Does a chin-up grip count?+
For the math, yes. For comparison, no. An underhand grip is often stronger. If you compete overhand, test overhand.
Do I have to straighten the arms at the bottom?+
Yes, if you want a street lifting max. Every rep starts with straight arms. Short reps make the 1RM look too high.
What if the result is below my bodyweight?+
Then the estimate says you would need help to complete that many reps. Those rows are hidden.
Can I calculate pull-ups with a resistance band or assisted machine?+
This calculator is not designed for that. It assumes bodyweight plus a constant added load. A band provides different amounts of assistance throughout the movement, and an assisted machine cannot be represented reliably here either. Negative added weights cannot be entered.
Why does changing my bodyweight change the result?+
Bodyweight is part of the total load used by both formulas. It is subtracted only after estimating the maximum, to display added load. For more than one rep, a different bodyweight therefore also changes the estimated added load, even if belt weight and reps stay the same.
What does the blue formula range below the result mean?+
It shows the lower and higher 1RM estimates from Epley and Brzycki, each rounded to 0.5 kg. The large number above is the rounded average of the two unrounded estimates. The range is not a statistical confidence interval: your actual maximum can fall outside it.
Does the calculator account for RPE or reps in reserve (RIR)?+
No. It only knows the weight and completed reps. If you stop while several more clean reps are still possible, the estimate may be too low. Enter only reps you actually completed. The formulas are based on the repetition capacity of a set; they do not account for effort or a breakdown in technique.
Should I add up the reps from several sets?+
No. Use the weight and reps from one continuous set. Three sets of five are not a set of 15. Reps completed after a long rest or a change of weight should not be combined in the same input either.
Why does the result match my entered weight for one rep?+
For one rep, the calculator uses your entered weight as the 1RM value instead of increasing it through the formulas. A light single does not automatically become your actual maximum, however. The result is still rounded to 0.5 kg.
What do the percentages in the table mean?+
They refer to the estimated 1RM of the total load. For dips, pull-ups and muscle-ups, that includes bodyweight; for squats, it is just the bar load. The displayed weights are estimated maximum loads for each rep count, not automatically suitable weights for several training sets.