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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 5,000 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 -35 lb 3 +4 lb 15 +54 lb 31 +112 lb 48 +176 lb
120 < 1 -33 lb 4 +9 lb 16 +61 lb 31 +122 lb 48 +188 lb
130 < 1 -31 lb 5 +13 lb 16 +68 lb 31 +131 lb 47 +200 lb
140 < 1 -30 lb 5 +17 lb 16 +74 lb 30 +140 lb 46 +211 lb
150 < 1 -28 lb 6 +20 lb 16 +79 lb 30 +147 lb 45 +221 lb
160 < 1 -27 lb 6 +23 lb 16 +84 lb 29 +155 lb 44 +230 lb
170 < 1 -26 lb 6 +26 lb 16 +89 lb 29 +161 lb 42 +238 lb
180 < 1 -26 lb 6 +28 lb 16 +93 lb 28 +167 lb 41 +246 lb
190 < 1 -26 lb 6 +30 lb 16 +97 lb 28 +172 lb 40 +253 lb
200 < 1 -25 lb 6 +32 lb 16 +100 lb 27 +177 lb 39 +259 lb
210 < 1 -26 lb 6 +33 lb 15 +103 lb 26 +182 lb 38 +265 lb
220 < 1 -26 lb 6 +34 lb 15 +106 lb 26 +186 lb 37 +271 lb
230 < 1 -26 lb 6 +35 lb 15 +108 lb 25 +189 lb 36 +276 lb
240 < 1 -27 lb 6 +36 lb 14 +110 lb 25 +193 lb 36 +280 lb
250 < 1 -28 lb 6 +36 lb 14 +111 lb 24 +196 lb 35 +284 lb
260 < 1 -29 lb 6 +36 lb 14 +113 lb 23 +198 lb 34 +288 lb
270 < 1 -30 lb 6 +36 lb 13 +114 lb 23 +201 lb 33 +292 lb
280 < 1 -32 lb 6 +36 lb 13 +115 lb 22 +203 lb 32 +295 lb
290 < 1 -33 lb 5 +35 lb 12 +115 lb 22 +204 lb 31 +298 lb
300 < 1 -35 lb 5 +35 lb 12 +116 lb 21 +206 lb 31 +300 lb
310 < 1 -37 lb 5 +34 lb 12 +116 lb 21 +207 lb 30 +302 lb
All < 1 5 16 31 47

These male standards were last updated a week ago and are based on 2,000 filtered lifts.

Female Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -37 lb < 1 -16 lb 5 +11 lb 14 +41 lb 25 +74 lb
100 < 1 -37 lb < 1 -13 lb 6 +16 lb 15 +48 lb 25 +83 lb
110 < 1 -36 lb < 1 -11 lb 7 +20 lb 15 +54 lb 25 +91 lb
120 < 1 -35 lb < 1 -8 lb 7 +24 lb 15 +60 lb 25 +98 lb
130 < 1 -35 lb < 1 -7 lb 8 +27 lb 15 +65 lb 25 +104 lb
140 < 1 -35 lb < 1 -5 lb 8 +30 lb 15 +69 lb 24 +110 lb
150 < 1 -35 lb < 1 -4 lb 8 +32 lb 15 +73 lb 24 +115 lb
160 < 1 -36 lb 1 -3 lb 8 +34 lb 15 +76 lb 23 +120 lb
170 < 1 -36 lb 1 -3 lb 8 +36 lb 14 +79 lb 22 +124 lb
180 < 1 -37 lb 1 -3 lb 8 +37 lb 14 +81 lb 22 +127 lb
190 < 1 -38 lb 1 -3 lb 8 +38 lb 14 +83 lb 21 +130 lb
200 < 1 -39 lb 1 -3 lb 7 +39 lb 13 +85 lb 20 +133 lb
210 < 1 -41 lb 1 -4 lb 7 +39 lb 13 +86 lb 20 +135 lb
220 < 1 -43 lb 1 -5 lb 7 +39 lb 12 +87 lb 19 +137 lb
230 < 1 -44 lb 1 -6 lb 7 +39 lb 12 +88 lb 18 +138 lb
240 < 1 -47 lb < 1 -7 lb 6 +39 lb 12 +88 lb 18 +139 lb
250 < 1 -49 lb < 1 -8 lb 6 +38 lb 11 +88 lb 17 +140 lb
260 < 1 -51 lb < 1 -10 lb 6 +37 lb 11 +88 lb 17 +141 lb
All < 1 < 1 8 18 29

These female standards were last updated a week ago and are based on 207 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 Muscle Ups Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups One Arm Pull Ups One Arm Push Ups Burpees Inverted Row Crunches Glute Bridge Russian Twist Back Extension Lunge Hanging Leg Raise Toes To Bar Lying Leg Raise Glute Ham Raise