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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 based on 4,000 lifts by Strength Level users.

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 -25 lb 5 +14 lb 17 +61 lb 32 +116 lb 49 +176 lb
120 < 1 -23 lb 6 +17 lb 17 +67 lb 32 +125 lb 47 +187 lb
130 < 1 -22 lb 6 +21 lb 17 +73 lb 31 +133 lb 46 +197 lb
140 < 1 -21 lb 7 +24 lb 17 +78 lb 30 +140 lb 45 +206 lb
150 < 1 -20 lb 7 +26 lb 17 +83 lb 30 +146 lb 43 +215 lb
160 < 1 -19 lb 7 +29 lb 17 +87 lb 29 +152 lb 42 +222 lb
170 < 1 -19 lb 7 +31 lb 16 +90 lb 28 +157 lb 41 +229 lb
180 < 1 -19 lb 7 +32 lb 16 +93 lb 27 +162 lb 40 +235 lb
190 < 1 -19 lb 7 +33 lb 16 +96 lb 27 +166 lb 38 +240 lb
200 < 1 -20 lb 7 +34 lb 15 +98 lb 26 +170 lb 37 +245 lb
210 < 1 -21 lb 7 +35 lb 15 +100 lb 25 +173 lb 36 +250 lb
220 < 1 -22 lb 6 +35 lb 14 +101 lb 24 +176 lb 35 +254 lb
230 < 1 -23 lb 6 +35 lb 14 +103 lb 24 +178 lb 34 +258 lb
240 < 1 -24 lb 6 +35 lb 13 +104 lb 23 +180 lb 33 +261 lb
250 < 1 -26 lb 6 +34 lb 13 +104 lb 22 +182 lb 32 +264 lb
260 < 1 -27 lb 6 +34 lb 13 +105 lb 22 +184 lb 31 +266 lb
270 < 1 -29 lb 5 +33 lb 12 +105 lb 21 +185 lb 30 +268 lb
280 < 1 -31 lb 5 +32 lb 12 +105 lb 20 +186 lb 29 +270 lb
290 < 1 -33 lb 5 +30 lb 11 +105 lb 20 +187 lb 29 +272 lb
300 < 1 -36 lb 5 +29 lb 11 +104 lb 19 +187 lb 28 +273 lb
310 < 1 -38 lb 4 +27 lb 10 +103 lb 19 +187 lb 27 +274 lb
All < 1 6 16 30 45

These male standards were last updated a week ago and are based on 1,000 filtered lifts.

Female Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -37 lb < 1 -15 lb 6 +13 lb 15 +45 lb 27 +79 lb
100 < 1 -36 lb < 1 -12 lb 7 +18 lb 16 +52 lb 27 +88 lb
110 < 1 -35 lb < 1 -9 lb 8 +22 lb 16 +58 lb 27 +96 lb
120 < 1 -35 lb < 1 -7 lb 8 +26 lb 16 +63 lb 26 +103 lb
130 < 1 -35 lb < 1 -6 lb 8 +29 lb 16 +68 lb 26 +109 lb
140 < 1 -35 lb < 1 -4 lb 8 +32 lb 16 +72 lb 25 +115 lb
150 < 1 -35 lb 1 -3 lb 8 +34 lb 16 +76 lb 24 +120 lb
160 < 1 -36 lb 1 -3 lb 8 +36 lb 15 +79 lb 24 +124 lb
170 < 1 -36 lb 1 -2 lb 8 +38 lb 15 +82 lb 23 +128 lb
180 < 1 -37 lb 1 -2 lb 8 +39 lb 15 +84 lb 22 +132 lb
190 < 1 -38 lb 1 -2 lb 8 +40 lb 14 +86 lb 22 +135 lb
200 < 1 -40 lb 1 -3 lb 8 +41 lb 14 +88 lb 21 +137 lb
210 < 1 -41 lb 1 -3 lb 7 +41 lb 13 +89 lb 20 +139 lb
220 < 1 -43 lb 1 -4 lb 7 +41 lb 13 +90 lb 20 +141 lb
230 < 1 -45 lb 1 -5 lb 7 +41 lb 12 +91 lb 19 +142 lb
240 < 1 -47 lb < 1 -7 lb 7 +40 lb 12 +91 lb 18 +144 lb
250 < 1 -50 lb < 1 -8 lb 6 +39 lb 11 +91 lb 18 +144 lb
260 < 1 -52 lb < 1 -10 lb 6 +38 lb 11 +91 lb 17 +145 lb
All < 1 < 1 8 18 30

These female standards were last updated a week ago and are based on 169 filtered lifts.

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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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Bodyweight

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Olympic

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

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

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

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