Neutral Grip Pull Ups vs Lat Pulldown Strength Standards
Compare your neutral-grip pull-up and lat pulldown against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter strict neutral-grip pull-up repetitions with no external load. For Lat Pulldown, enter displayed machine or stack weight and strict repetitions. The two raw metrics are never converted into one another. Use one unbroken set of strict dead-hang neutral-grip pull-ups on fixed parallel handles; use a strict, repeatable lat pulldown strict set that follows the canonical setup, range, and lockout rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Neutral Grip Pull Ups vs Lat Pulldown Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Neutral Grip Pull-Ups vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:84 lb38.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:126 lb57.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:168 lb76.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:210 lb95.3 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:89 lb40.4 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:133 lb60.3 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:177 lb80.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:221 lb100.2 kg |
| 140 lb 63.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:93 lb42.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:140 lb63.5 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:186 lb84.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:233 lb105.7 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:97 lb44 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:146 lb66.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:195 lb88.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:243 lb110.2 kg |
| 160 lb 72.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:102 lb46.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:152 lb68.9 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:203 lb92.1 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:254 lb115.2 kg |
| 170 lb 77.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:106 lb48.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:159 lb72.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:212 lb96.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:265 lb120.2 kg |
| 180 lb 81.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:110 lb49.9 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:165 lb74.8 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:220 lb99.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:275 lb124.7 kg |
| 190 lb 86.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:114 lb51.7 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:171 lb77.6 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:228 lb103.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:285 lb129.3 kg |
| 200 lb 90.7 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:118 lb53.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:177 lb80.3 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:236 lb107 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:295 lb133.8 kg |
| 210 lb 95.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:122 lb55.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:183 lb83 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:244 lb110.7 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:305 lb138.3 kg |
| 220 lb 99.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:126 lb57.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:189 lb85.7 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:251 lb113.9 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:314 lb142.4 kg |
| 230 lb 104.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:129 lb58.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:194 lb88 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:259 lb117.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:324 lb147 kg |
| 240 lb 108.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:133 lb60.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:200 lb90.7 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:266 lb120.7 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:333 lb151 kg |
| 250 lb 113.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:137 lb62.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:205 lb93 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:274 lb124.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:342 lb155.1 kg |
| 260 lb 117.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:141 lb64 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:211 lb95.7 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:281 lb127.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:351 lb159.2 kg |
| 270 lb 122.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:144 lb65.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:216 lb98 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:288 lb130.6 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:360 lb163.3 kg |
| 280 lb 127 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:148 lb67.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:221 lb100.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:295 lb133.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:369 lb167.4 kg |
| 290 lb 131.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:151 lb68.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:227 lb103 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:302 lb137 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:378 lb171.5 kg |
| 300 lb 136.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Lat Pulldown:155 lb70.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Lat Pulldown:232 lb105.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Lat Pulldown:309 lb140.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Lat Pulldown:386 lb175.1 kg |
Women’s Neutral Grip Pull-Ups vs Lat Pulldown Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:52 lb23.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:80 lb36.3 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:109 lb49.4 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:137 lb62.1 kg |
| 110 lb 49.9 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:55 lb24.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:85 lb38.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:116 lb52.6 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:146 lb66.2 kg |
| 120 lb 54.4 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:59 lb26.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:90 lb40.8 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:123 lb55.8 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:155 lb70.3 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:62 lb28.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:95 lb43.1 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:130 lb59 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:164 lb74.4 kg |
| 140 lb 63.5 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:65 lb29.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:100 lb45.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:137 lb62.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:172 lb78 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:68 lb30.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:105 lb47.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:143 lb64.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:180 lb81.6 kg |
| 160 lb 72.6 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:71 lb32.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:110 lb49.9 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:149 lb67.6 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:188 lb85.3 kg |
| 170 lb 77.1 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:74 lb33.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:114 lb51.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:155 lb70.3 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:196 lb88.9 kg |
| 180 lb 81.6 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:77 lb34.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:119 lb54 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:161 lb73 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:203 lb92.1 kg |
| 190 lb 86.2 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:80 lb36.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:123 lb55.8 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:167 lb75.7 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:211 lb95.7 kg |
| 200 lb 90.7 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:82 lb37.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:127 lb57.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:173 lb78.5 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:218 lb98.9 kg |
| 210 lb 95.3 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:85 lb38.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:131 lb59.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:179 lb81.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:225 lb102.1 kg |
| 220 lb 99.8 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:88 lb39.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:136 lb61.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:185 lb83.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:232 lb105.2 kg |
| 230 lb 104.3 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:90 lb40.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:140 lb63.5 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:190 lb86.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:239 lb108.4 kg |
| 240 lb 108.9 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lat Pulldown:93 lb42.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Lat Pulldown:144 lb65.3 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Lat Pulldown:196 lb88.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Lat Pulldown:246 lb111.6 kg |
How Your Neutral Grip Pull Ups vs Lat Pulldown Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Lat Pulldown, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison.
2. Rate the Neutral Grip Pull-Ups result
Sex- and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one unbroken set of strict dead-hang neutral-grip pull-ups and does not convert the repetitions into an estimated weight.
3. Rate the Lat Pulldown result
The standards use the sex-specific targets from the individual Lat Pulldown (Strict) tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the neutral-grip pull-up | Rate strict bodyweight repetitions directly without converting them into weight. Measurement: Strict unbroken neutral-grip pull-ups. |
| Rate the lat pulldown strict | Adjust lat pulldown strict targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Neutral Grip Pull Ups and Lat Pulldown Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Neutral Grip Pull Ups and Lat Pulldown Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Neutral Grip Pull Ups and Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bodyweight neutral-grip pull-up and a strict lat pulldown strict. Use one unbroken strict dead-hang neutral-grip pull-up set and a strict seated overhand lat pulldown under each tool’s grip, setup, range, and control rules. Do not substitute standard or chin-up grips, weighted, assisted, kipped, rested, partial, behind-the-neck, body-swing, or changed-machine reps.
Count one unbroken strict neutral-grip set
Use fixed parallel handles, a dead-hang start, full elbow extension at the bottom, and chin clearly above the handles at the top. Enter strict bodyweight reps only. Do not count kipping, swinging, leg drive, assistance, added weight, partial reps, rests, or grip changes.
Use a strict, repeatable Lat Pulldown (Strict)
Lifter is seated with thighs secured under pads. Grip is pronated (overhand) on a standard lat pulldown bar. Arms start fully extended overhead. Pull is performed to the upper chest/clavicle area. Elbows travel down and slightly back (not flared excessively). Torso remains mostly upright with only slight lean (~10–15°). Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one Neutral Grip Pull Ups result and one recent Lat Pulldown set
Enter strict neutral-grip bodyweight reps from one unbroken set. For Lat Pulldown, enter displayed machine or stack weight and a whole number from 1 to 12 strict repetitions. The calculator ranks each result against its own canonical standards and never converts reps into weight.
Related Tools
- Neutral Grip Pull-Up Strength Standards — View the individual Neutral Grip Pull-Ups standards and next strength-level target.
- Lat Pulldown (Strict) — View the individual Lat Pulldown standards and next strength-level target.
- Strict Bodyweight Pull-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Neutral Grip Pull Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Pull Up Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.