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 -32 lb 3 +6 lb 15 +52 lb 29 +106 lb 46 +165 lb
120 < 1 -30 lb 4 +10 lb 15 +59 lb 29 +116 lb 45 +178 lb
130 < 1 -28 lb 5 +14 lb 16 +66 lb 29 +125 lb 44 +189 lb
140 < 1 -26 lb 6 +18 lb 16 +72 lb 29 +133 lb 43 +199 lb
150 < 1 -25 lb 6 +21 lb 16 +77 lb 29 +141 lb 42 +209 lb
160 < 1 -23 lb 6 +24 lb 16 +82 lb 28 +147 lb 41 +217 lb
170 < 1 -23 lb 6 +27 lb 16 +86 lb 28 +154 lb 40 +225 lb
180 < 1 -22 lb 7 +29 lb 16 +90 lb 27 +159 lb 39 +233 lb
190 < 1 -21 lb 7 +31 lb 15 +94 lb 26 +165 lb 38 +239 lb
200 < 1 -21 lb 7 +33 lb 15 +97 lb 26 +169 lb 37 +246 lb
210 < 1 -21 lb 7 +34 lb 15 +100 lb 25 +174 lb 36 +251 lb
220 < 1 -21 lb 6 +35 lb 14 +103 lb 25 +178 lb 35 +256 lb
230 < 1 -22 lb 6 +36 lb 14 +105 lb 24 +181 lb 35 +261 lb
240 < 1 -22 lb 6 +37 lb 14 +107 lb 24 +184 lb 34 +266 lb
250 < 1 -23 lb 6 +37 lb 13 +108 lb 23 +187 lb 33 +270 lb
260 < 1 -24 lb 6 +37 lb 13 +110 lb 22 +189 lb 32 +273 lb
270 < 1 -25 lb 6 +37 lb 13 +111 lb 22 +192 lb 31 +276 lb
280 < 1 -27 lb 6 +37 lb 12 +111 lb 21 +194 lb 30 +279 lb
290 < 1 -28 lb 6 +37 lb 12 +112 lb 21 +195 lb 30 +282 lb
300 < 1 -30 lb 5 +36 lb 12 +112 lb 20 +196 lb 29 +284 lb
310 < 1 -32 lb 5 +35 lb 11 +112 lb 20 +198 lb 28 +286 lb
All < 1 5 16 30 45

These male standards were last updated December 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 -33 lb < 1 -12 lb 6 +13 lb 14 +41 lb 24 +71 lb
100 < 1 -32 lb < 1 -10 lb 7 +17 lb 15 +47 lb 24 +79 lb
110 < 1 -31 lb < 1 -7 lb 7 +21 lb 15 +53 lb 24 +86 lb
120 < 1 -30 lb < 1 -5 lb 8 +25 lb 15 +58 lb 24 +93 lb
130 < 1 -30 lb 1 -3 lb 8 +28 lb 15 +63 lb 23 +99 lb
140 < 1 -30 lb 1 -2 lb 8 +31 lb 15 +67 lb 23 +104 lb
150 < 1 -30 lb 1 -1 lb 8 +33 lb 14 +70 lb 22 +109 lb
160 < 1 -30 lb 1 -0 lb 8 +35 lb 14 +73 lb 22 +113 lb
170 < 1 -31 lb 2 +0 lb 8 +36 lb 14 +75 lb 21 +116 lb
180 < 1 -32 lb 2 +0 lb 8 +37 lb 13 +77 lb 20 +119 lb
190 < 1 -33 lb 1 -0 lb 7 +38 lb 13 +79 lb 20 +122 lb
200 < 1 -34 lb 1 -1 lb 7 +38 lb 13 +80 lb 19 +124 lb
210 < 1 -36 lb 1 -1 lb 7 +38 lb 12 +81 lb 18 +125 lb
220 < 1 -38 lb 1 -2 lb 7 +38 lb 12 +82 lb 18 +127 lb
230 < 1 -40 lb 1 -4 lb 7 +38 lb 11 +82 lb 17 +128 lb
240 < 1 -42 lb 1 -5 lb 6 +37 lb 11 +82 lb 17 +129 lb
250 < 1 -44 lb 1 -7 lb 6 +36 lb 10 +82 lb 16 +129 lb
260 < 1 -46 lb < 1 -8 lb 6 +35 lb 10 +82 lb 15 +130 lb
All < 1 < 1 8 17 28

These female standards were last updated December and are based on 271 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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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 Push Ups 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 Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

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