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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 3,000 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 -20 lb 6 +17 lb 17 +62 lb 32 +115 lb 47 +171 lb
120 < 1 -19 lb 7 +20 lb 18 +68 lb 31 +123 lb 46 +182 lb
130 < 1 -18 lb 7 +23 lb 17 +73 lb 30 +130 lb 44 +191 lb
140 < 1 -17 lb 7 +26 lb 17 +78 lb 30 +136 lb 43 +199 lb
150 < 1 -16 lb 7 +28 lb 17 +82 lb 29 +142 lb 42 +206 lb
160 < 1 -16 lb 7 +30 lb 16 +85 lb 28 +147 lb 40 +213 lb
170 < 1 -16 lb 7 +32 lb 16 +88 lb 27 +152 lb 39 +219 lb
180 < 1 -16 lb 7 +33 lb 16 +91 lb 26 +156 lb 38 +225 lb
190 < 1 -16 lb 7 +34 lb 15 +93 lb 26 +160 lb 37 +229 lb
200 < 1 -17 lb 7 +34 lb 15 +95 lb 25 +163 lb 36 +234 lb
210 < 1 -18 lb 7 +35 lb 14 +96 lb 24 +165 lb 34 +238 lb
220 < 1 -19 lb 6 +34 lb 14 +98 lb 23 +168 lb 33 +241 lb
230 < 1 -21 lb 6 +34 lb 13 +98 lb 23 +170 lb 32 +244 lb
240 < 1 -22 lb 6 +34 lb 13 +99 lb 22 +171 lb 31 +247 lb
250 < 1 -24 lb 6 +33 lb 12 +99 lb 21 +173 lb 30 +249 lb
260 < 1 -26 lb 5 +32 lb 12 +99 lb 21 +174 lb 29 +251 lb
270 < 1 -28 lb 5 +31 lb 11 +99 lb 20 +174 lb 29 +253 lb
280 < 1 -30 lb 5 +29 lb 11 +99 lb 19 +175 lb 28 +254 lb
290 < 1 -33 lb 5 +28 lb 11 +98 lb 19 +175 lb 27 +255 lb
300 < 1 -35 lb 4 +26 lb 10 +97 lb 18 +175 lb 26 +256 lb
310 < 1 -38 lb 4 +24 lb 10 +96 lb 17 +175 lb 25 +256 lb
All < 1 6 16 29 43

These male standards were last updated 4 days 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 -27 lb < 1 -7 lb 7 +17 lb 15 +45 lb 25 +74 lb
100 < 1 -27 lb < 1 -5 lb 8 +21 lb 15 +50 lb 25 +80 lb
110 < 1 -27 lb < 1 -4 lb 8 +24 lb 15 +54 lb 24 +86 lb
120 < 1 -27 lb 1 -3 lb 8 +26 lb 15 +58 lb 23 +91 lb
130 < 1 -28 lb 1 -2 lb 8 +28 lb 15 +61 lb 22 +95 lb
140 < 1 -28 lb 1 -2 lb 8 +29 lb 14 +63 lb 22 +99 lb
150 < 1 -30 lb 1 -2 lb 8 +30 lb 14 +65 lb 21 +102 lb
160 < 1 -31 lb 1 -2 lb 7 +31 lb 13 +67 lb 20 +104 lb
170 < 1 -33 lb 1 -3 lb 7 +31 lb 12 +68 lb 19 +106 lb
180 < 1 -34 lb 1 -4 lb 7 +31 lb 12 +68 lb 18 +107 lb
190 < 1 -36 lb < 1 -5 lb 6 +30 lb 11 +69 lb 18 +109 lb
200 < 1 -39 lb < 1 -7 lb 6 +29 lb 11 +69 lb 17 +109 lb
210 < 1 -41 lb < 1 -9 lb 6 +28 lb 10 +68 lb 16 +110 lb
220 < 1 -44 lb < 1 -11 lb 5 +27 lb 10 +68 lb 15 +110 lb
230 < 1 -47 lb < 1 -13 lb 5 +25 lb 10 +67 lb 15 +109 lb
240 < 1 -50 lb < 1 -15 lb 5 +24 lb 9 +66 lb 14 +109 lb
250 < 1 -53 lb < 1 -18 lb 4 +22 lb 9 +64 lb 13 +108 lb
260 < 1 -56 lb < 1 -21 lb 4 +19 lb 8 +63 lb 13 +107 lb
All < 1 < 1 8 16 26

These female standards were last updated 4 days ago and are based on 139 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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Cable

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Exercise Comparisons

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

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