Preview
Hüseyin Akbulut, MSc (2026). Pull-Up / Chin-Up Test: Protocol, Norms and Application. Sporeus. Retrieved, October 30, 2026. https://sporeus.com/en/egzersiz-testleri-en/pull-up-chin-up-test/
Measures: Upper-body pulling endurance
Table of Contents
Difficulty: Moderate | Category: Strength
Protocol
The pull-up test measures upper-body pulling strength endurance. Pull-up (pronated grip) and chin-up (supinated grip) variations have different muscle weighting.
Preparation: The participant hangs from the pull-up bar and performs shoulder stretching exercises. 5-minute general warm-up. Test technique is taught: full hang start, return to full extension is mandatory.
Test Procedure: The participant hangs from the pull-up bar with wide (pull-up) or narrow (chin-up) grip. Starting position with arms fully extended (dead hang). Raised until chin is above the bar (pull-up) or neck level (chin-up). Lowered back to full hang position. Use of momentum and leg assistance are invalid. Maximum repetition count is calculated.
Data Recording: Valid pull-up count is recorded. Body weight is noted.
Calculation: As a relative power indicator, when additional weight is used: (BW + additional_weight) / BW.
Post-Test: Back, biceps, and shoulder stretching. Results are compared to age and sex norms.
Formula
Performance = number of valid reps; weighted version: (BW + added load) × reps as a total-work estimate
Equipment Required
pull-up bar or rig
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >18 reps | >8 reps |
| Good | 13-18 reps | 5-8 reps |
| Average | 8-12 reps | 2-4 reps |
| Below Average | 3-7 reps | 1 reps |
| Poor | <3 reps | 0 reps |
Practical Applications
The pull-up test is the standard protocol for upper-body pulling power assessment in military personnel selection, rock climbing, and calisthenics training.
Limitations
High body weight creates a disadvantage; weighted version is recommended for relative power comparison. Contraindicated in individuals with shoulder pathology.
Related Tests: Push-Up Test, Dead Hang Test, Finger Strength Test
Sources: ACSM Guidelines, 2021; Baechle TR & Earle RW, 2008, NSCA Essentials
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
