Strength Test

How to Test Max Pull-Ups

Test your maximum strict pull-up reps in a single set.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio or arm circles
  2. 22 sets of 3-5 easy pull-ups or band-assisted pull-ups
  3. 3Rest 2-3 minutes before testing

How to Perform the Test

  • Start from a dead hang with arms fully extended
  • Pull until chin clears the bar
  • Lower with control to full extension
  • Continue until you cannot complete another clean rep

What Counts as a Good Rep

  • Full range of motion: dead hang to chin over bar
  • No kipping, swinging, or excessive body movement
  • Controlled descent (no dropping)
  • Brief pause at bottom is acceptable

Recording Your Result

Record the total number of clean reps completed before failure or form breakdown.

Safety Notes

  • •Stop if you feel sharp pain in shoulders or elbows
  • •Do not test if you have recent upper body injuries

Other Strength Tests

Max Dips

Test your maximum parallel bar dip reps.

Max Push-Ups

Test your maximum strict push-up reps.

Weighted Pull-Up

Test your max added weight for a single pull-up rep.

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