Neutral Grip Pull Ups Standards

Measured in 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.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -33 lb 3 +5 lb 15 +52 lb 30 +108 lb 46 +168 lb
120 < 1 -31 lb 4 +9 lb 15 +59 lb 30 +117 lb 46 +181 lb
130 < 1 -29 lb 5 +14 lb 16 +66 lb 30 +127 lb 45 +192 lb
140 < 1 -27 lb 5 +17 lb 16 +72 lb 29 +135 lb 44 +202 lb
150 < 1 -26 lb 6 +21 lb 16 +78 lb 29 +143 lb 43 +212 lb
160 < 1 -25 lb 6 +24 lb 16 +83 lb 29 +150 lb 42 +221 lb
170 < 1 -24 lb 6 +26 lb 16 +87 lb 28 +156 lb 41 +229 lb
180 < 1 -23 lb 6 +29 lb 16 +91 lb 27 +162 lb 40 +237 lb
190 < 1 -23 lb 7 +31 lb 15 +95 lb 27 +167 lb 39 +244 lb
200 < 1 -23 lb 7 +33 lb 15 +98 lb 26 +172 lb 38 +250 lb
210 < 1 -23 lb 6 +34 lb 15 +101 lb 26 +176 lb 37 +256 lb
220 < 1 -23 lb 6 +35 lb 15 +104 lb 25 +180 lb 36 +261 lb
230 < 1 -23 lb 6 +36 lb 14 +106 lb 24 +184 lb 35 +266 lb
240 < 1 -24 lb 6 +37 lb 14 +108 lb 24 +187 lb 34 +271 lb
250 < 1 -25 lb 6 +37 lb 14 +110 lb 23 +190 lb 33 +275 lb
260 < 1 -26 lb 6 +37 lb 13 +111 lb 23 +193 lb 33 +278 lb
270 < 1 -27 lb 6 +37 lb 13 +112 lb 22 +195 lb 32 +282 lb
280 < 1 -28 lb 6 +37 lb 13 +113 lb 22 +197 lb 31 +285 lb
290 < 1 -30 lb 6 +36 lb 12 +113 lb 21 +199 lb 30 +288 lb
300 < 1 -31 lb 5 +36 lb 12 +114 lb 21 +200 lb 29 +290 lb
310 < 1 -33 lb 5 +35 lb 12 +114 lb 20 +201 lb 29 +292 lb
All < 1 5 16 30 45

These male standards were last updated 4 days ago and are based on 2,000 filtered lifts.

lb
reps

Female Neutral Grip Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -34 lb < 1 -14 lb 6 +12 lb 14 +40 lb 24 +70 lb
100 < 1 -33 lb < 1 -11 lb 7 +16 lb 14 +47 lb 24 +79 lb
110 < 1 -32 lb < 1 -8 lb 7 +21 lb 15 +53 lb 24 +87 lb
120 < 1 -31 lb < 1 -6 lb 8 +24 lb 15 +58 lb 24 +93 lb
130 < 1 -31 lb < 1 -4 lb 8 +28 lb 15 +63 lb 23 +99 lb
140 < 1 -31 lb 1 -3 lb 8 +30 lb 15 +67 lb 23 +105 lb
150 < 1 -31 lb 1 -2 lb 8 +33 lb 15 +70 lb 22 +109 lb
160 < 1 -31 lb 1 -1 lb 8 +35 lb 14 +73 lb 22 +114 lb
170 < 1 -32 lb 1 -0 lb 8 +36 lb 14 +76 lb 21 +117 lb
180 < 1 -32 lb 1 +0 lb 8 +37 lb 14 +78 lb 21 +120 lb
190 < 1 -33 lb 1 -0 lb 8 +38 lb 13 +80 lb 20 +123 lb
200 < 1 -35 lb 1 -1 lb 7 +39 lb 13 +81 lb 19 +126 lb
210 < 1 -36 lb 1 -1 lb 7 +39 lb 12 +83 lb 19 +127 lb
220 < 1 -38 lb 1 -2 lb 7 +39 lb 12 +83 lb 18 +129 lb
230 < 1 -40 lb 1 -3 lb 7 +39 lb 11 +84 lb 17 +130 lb
240 < 1 -42 lb 1 -4 lb 6 +38 lb 11 +84 lb 17 +131 lb
250 < 1 -44 lb 1 -6 lb 6 +37 lb 11 +84 lb 16 +132 lb
260 < 1 -46 lb < 1 -8 lb 6 +36 lb 10 +84 lb 16 +132 lb
All < 1 < 1 8 17 28

These female standards were last updated 4 days ago and are based on 254 filtered lifts.

lb
reps

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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

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Pushups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

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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 Handstand Push Ups Crunches Back Extension One Arm Push Ups Pistol Squat Diamond Pushups Single Leg Squat Muscle Ups Glute Bridge Lunge Burpees Hanging Leg Raise Glute Ham Raise Russian Twist Bench Dips One Arm Pull Ups Lying Leg Raise Inverted Row Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Toes To Bar Nordic Hamstring Curl Reverse Crunches Ring Dips

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