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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 -14 lb 6 +17 lb 15 +54 lb 27 +96 lb 39 +140 lb
120 < 1 -13 lb 7 +20 lb 15 +59 lb 26 +102 lb 38 +148 lb
130 < 1 -12 lb 7 +23 lb 15 +63 lb 26 +108 lb 37 +156 lb
140 < 1 -11 lb 7 +25 lb 15 +67 lb 25 +114 lb 35 +163 lb
150 < 1 -10 lb 7 +27 lb 15 +70 lb 24 +119 lb 34 +169 lb
160 < 1 -10 lb 7 +28 lb 14 +73 lb 23 +123 lb 33 +174 lb
170 < 1 -10 lb 7 +30 lb 14 +76 lb 23 +126 lb 32 +179 lb
180 < 1 -10 lb 7 +30 lb 13 +78 lb 22 +129 lb 31 +183 lb
190 < 1 -11 lb 7 +31 lb 13 +79 lb 21 +132 lb 30 +187 lb
200 < 1 -12 lb 6 +31 lb 13 +80 lb 21 +134 lb 29 +190 lb
210 < 1 -13 lb 6 +31 lb 12 +81 lb 20 +136 lb 28 +193 lb
220 < 1 -14 lb 6 +31 lb 12 +82 lb 19 +138 lb 27 +196 lb
230 < 1 -15 lb 6 +30 lb 11 +82 lb 19 +139 lb 26 +198 lb
240 < 1 -17 lb 5 +29 lb 11 +82 lb 18 +140 lb 25 +200 lb
250 < 1 -19 lb 5 +28 lb 10 +82 lb 17 +141 lb 25 +201 lb
260 < 1 -21 lb 5 +27 lb 10 +81 lb 17 +141 lb 24 +202 lb
270 < 1 -23 lb 5 +25 lb 10 +81 lb 16 +141 lb 23 +203 lb
280 < 1 -26 lb 4 +24 lb 9 +80 lb 16 +141 lb 22 +203 lb
290 < 1 -28 lb 4 +22 lb 9 +79 lb 15 +140 lb 22 +204 lb
300 < 1 -31 lb 4 +20 lb 9 +77 lb 14 +140 lb 21 +204 lb
310 < 1 -34 lb 3 +18 lb 9 +76 lb 14 +139 lb 20 +203 lb
All < 1 6 14 25 36

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

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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Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

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Dumbbell

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Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

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

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