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Neutral Grip Pull Ups Standards (lb)

Neutral grip pull ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our neutral grip pull ups standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -21 lb 6 +15 lb 17 +60 lb 31 +111 lb 46 +166 lb
120 < 1 -19 lb 7 +19 lb 17 +66 lb 30 +120 lb 45 +177 lb
130 < 1 -17 lb 7 +23 lb 17 +72 lb 30 +128 lb 44 +187 lb
140 < 1 -16 lb 7 +27 lb 17 +77 lb 29 +135 lb 42 +196 lb
150 < 1 -15 lb 7 +29 lb 17 +82 lb 29 +141 lb 41 +204 lb
160 < 1 -14 lb 7 +32 lb 17 +86 lb 28 +147 lb 40 +212 lb
170 < 1 -13 lb 8 +34 lb 16 +90 lb 27 +152 lb 39 +218 lb
180 < 1 -13 lb 7 +36 lb 16 +93 lb 27 +157 lb 38 +225 lb
190 < 1 -13 lb 7 +37 lb 16 +96 lb 26 +161 lb 37 +230 lb
200 < 1 -13 lb 7 +38 lb 15 +98 lb 25 +165 lb 36 +235 lb
210 < 1 -13 lb 7 +39 lb 15 +101 lb 25 +169 lb 35 +240 lb
220 < 1 -14 lb 7 +40 lb 14 +102 lb 24 +172 lb 34 +244 lb
230 < 1 -15 lb 7 +40 lb 14 +104 lb 23 +174 lb 33 +248 lb
240 < 1 -16 lb 7 +40 lb 14 +105 lb 23 +177 lb 32 +251 lb
250 < 1 -17 lb 6 +40 lb 13 +106 lb 22 +178 lb 31 +254 lb
260 < 1 -18 lb 6 +40 lb 13 +106 lb 21 +180 lb 30 +257 lb
270 < 1 -20 lb 6 +39 lb 12 +107 lb 21 +181 lb 29 +259 lb
280 < 1 -21 lb 6 +38 lb 12 +107 lb 20 +182 lb 28 +261 lb
290 < 1 -23 lb 6 +37 lb 12 +107 lb 19 +183 lb 28 +263 lb
300 < 1 -25 lb 5 +36 lb 11 +106 lb 19 +184 lb 27 +264 lb
310 < 1 -28 lb 5 +34 lb 11 +106 lb 18 +184 lb 26 +265 lb
All < 1 6 16 29 43

These male standards were last updated yesterday and are based on 737 filtered lifts.

Female Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -30 lb < 1 -11 lb 6 +12 lb 13 +38 lb 22 +65 lb
100 < 1 -30 lb < 1 -9 lb 6 +15 lb 13 +43 lb 22 +71 lb
110 < 1 -30 lb < 1 -8 lb 6 +18 lb 13 +46 lb 21 +76 lb
120 < 1 -31 lb < 1 -7 lb 7 +20 lb 13 +50 lb 21 +81 lb
130 < 1 -31 lb < 1 -7 lb 7 +21 lb 13 +52 lb 20 +85 lb
140 < 1 -32 lb < 1 -7 lb 6 +22 lb 12 +54 lb 19 +88 lb
150 < 1 -34 lb < 1 -8 lb 6 +23 lb 12 +56 lb 19 +90 lb
160 < 1 -35 lb < 1 -8 lb 6 +23 lb 11 +57 lb 18 +92 lb
170 < 1 -37 lb < 1 -9 lb 6 +23 lb 11 +58 lb 17 +94 lb
180 < 1 -39 lb < 1 -11 lb 5 +22 lb 10 +58 lb 16 +95 lb
190 < 1 -41 lb < 1 -12 lb 5 +22 lb 10 +58 lb 16 +96 lb
200 < 1 -44 lb < 1 -14 lb 5 +21 lb 10 +58 lb 15 +96 lb
210 < 1 -47 lb < 1 -16 lb 5 +19 lb 9 +57 lb 14 +96 lb
220 < 1 -49 lb < 1 -18 lb 4 +18 lb 9 +56 lb 14 +96 lb
230 < 1 -52 lb < 1 -20 lb 4 +16 lb 8 +55 lb 13 +95 lb
240 < 1 -56 lb < 1 -23 lb 3 +14 lb 8 +54 lb 12 +95 lb
250 < 1 -59 lb < 1 -26 lb 3 +12 lb 8 +52 lb 12 +94 lb
260 < 1 -63 lb < 1 -29 lb 3 +9 lb 7 +50 lb 11 +92 lb
All < 1 < 1 6 14 23

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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Exercise Comparisons

Compare neutral grip pull ups versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Sit Ups Bodyweight Squat Muscle Ups Handstand Push Ups Burpees Diamond Pushups One Arm Push Ups Lunge Crunches Single Leg Squat One Arm Pull Ups Hanging Leg Raise Toes To Bar Back Extension Glute Ham Raise Russian Twist Glute Bridge Lying Leg Raise Inverted Row

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