Neutral Grip Pull Ups vs Dumbbell Hammer Curl Strength Standards
Compare your neutral-grip pull-up and dumbbell hammer curl 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.
Use each exercise's canonical input: No external load for Neutral Grip Pull Ups and Weight of one dumbbell for Dumbbell Hammer Curl. Use one unbroken set of strict dead-hang neutral-grip pull-ups on fixed parallel handles; use a bilateral standing dumbbell hammer curl using two matched dumbbells, a neutral grip, stable upper arms and torso, a clear top curl, and controlled full lowering. 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 Dumbbell Hammer Curl 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 Dumbbell Hammer Curl 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 Dumbbell Hammer Curl:22 lb10 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:36 lb16.3 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:53 lb24 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:73 lb33.1 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Dumbbell Hammer Curl:23 lb10.4 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:38 lb17.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:56 lb25.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:77 lb34.9 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 Dumbbell Hammer Curl:24 lb10.9 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:40 lb18.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:59 lb26.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:81 lb36.7 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Dumbbell Hammer Curl:26 lb11.8 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:42 lb19.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:62 lb28.1 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:85 lb38.6 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 Dumbbell Hammer Curl:27 lb12.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:44 lb20 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:64 lb29 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:88 lb39.9 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 Dumbbell Hammer Curl:28 lb12.7 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:45 lb20.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:67 lb30.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:92 lb41.7 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 Dumbbell Hammer Curl:29 lb13.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:47 lb21.3 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:69 lb31.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:95 lb43.1 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 Dumbbell Hammer Curl:30 lb13.6 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:49 lb22.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:72 lb32.7 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:99 lb44.9 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 Dumbbell Hammer Curl:31 lb14.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:51 lb23.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:75 lb34 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:102 lb46.3 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 Dumbbell Hammer Curl:32 lb14.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:52 lb23.6 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:77 lb34.9 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:106 lb48.1 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 Dumbbell Hammer Curl:33 lb15 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:54 lb24.5 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:79 lb35.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:109 lb49.4 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 Dumbbell Hammer Curl:34 lb15.4 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:56 lb25.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:82 lb37.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:112 lb50.8 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 Dumbbell Hammer Curl:35 lb15.9 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:57 lb25.9 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:84 lb38.1 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:116 lb52.6 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 Dumbbell Hammer Curl:36 lb16.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:59 lb26.8 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:86 lb39 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:119 lb54 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 Dumbbell Hammer Curl:37 lb16.8 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:60 lb27.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:89 lb40.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:122 lb55.3 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 Dumbbell Hammer Curl:38 lb17.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:62 lb28.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:91 lb41.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:125 lb56.7 kg |
| 280 lb 127 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Dumbbell Hammer Curl:39 lb17.7 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:63 lb28.6 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:93 lb42.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:128 lb58.1 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 Dumbbell Hammer Curl:40 lb18.1 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:65 lb29.5 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:95 lb43.1 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:131 lb59.4 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 Dumbbell Hammer Curl:41 lb18.6 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:66 lb29.9 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Dumbbell Hammer Curl:98 lb44.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Dumbbell Hammer Curl:134 lb60.8 kg |
Women’s Neutral Grip Pull-Ups vs Dumbbell Hammer Curl 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 Dumbbell Hammer Curl:13 lb5.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:21 lb9.5 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:32 lb14.5 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:46 lb20.9 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 Dumbbell Hammer Curl:14 lb6.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:22 lb10 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:34 lb15.4 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:49 lb22.2 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 Dumbbell Hammer Curl:15 lb6.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:23 lb10.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:36 lb16.3 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:52 lb23.6 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Dumbbell Hammer Curl:15 lb6.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:25 lb11.3 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:38 lb17.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:55 lb24.9 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 Dumbbell Hammer Curl:16 lb7.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:26 lb11.8 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:40 lb18.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:57 lb25.9 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Dumbbell Hammer Curl:17 lb7.7 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:27 lb12.2 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:42 lb19.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:60 lb27.2 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 Dumbbell Hammer Curl:18 lb8.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:28 lb12.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:44 lb20 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:63 lb28.6 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 Dumbbell Hammer Curl:18 lb8.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:29 lb13.2 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:46 lb20.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:65 lb29.5 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 Dumbbell Hammer Curl:19 lb8.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:30 lb13.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:47 lb21.3 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:68 lb30.8 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 Dumbbell Hammer Curl:20 lb9.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:32 lb14.5 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:49 lb22.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:70 lb31.8 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 Dumbbell Hammer Curl:21 lb9.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:33 lb15 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:51 lb23.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:73 lb33.1 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 Dumbbell Hammer Curl:21 lb9.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:34 lb15.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:53 lb24 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:75 lb34 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 Dumbbell Hammer Curl:22 lb10 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:35 lb15.9 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:54 lb24.5 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:77 lb34.9 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 Dumbbell Hammer Curl:23 lb10.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:36 lb16.3 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:56 lb25.4 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:80 lb36.3 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 Dumbbell Hammer Curl:23 lb10.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Dumbbell Hammer Curl:37 lb16.8 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Dumbbell Hammer Curl:57 lb25.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Dumbbell Hammer Curl:82 lb37.2 kg |
How Your Neutral Grip Pull Ups vs Dumbbell Hammer Curl 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 Dumbbell Hammer Curl, 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 Dumbbell Hammer Curl result
The standards use the sex-specific one-dumbbell hammer curl thresholds from the individual Dumbbell Hammer Curl 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 dumbbell hammer curl | Use one-dumbbell estimated max and adjust 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 Dumbbell Hammer Curl 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 Dumbbell Hammer Curl 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 Dumbbell Hammer Curl Exercises Used by This Calculator
This calculator uses a strict bodyweight neutral-grip pull-up and a strict bilateral dumbbell hammer curl. Use strict canonical Neutral Grip Pull Ups and Dumbbell Hammer Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Curl two matched dumbbells with a neutral grip
Enter the weight of one dumbbell. Keep the palms facing inward, torso stable, and upper arms fixed while both matched dumbbells curl together to a controlled top position and return through the same full range. Do not enter combined pair weight, palms-up curls, cross-body curls, alternating rest-pause reps, partial reps, or momentum-assisted reps.
Enter one recent Neutral Grip Pull Ups result and one recent Dumbbell Hammer Curl result
Use each exercise’s canonical input: No external load for Neutral Grip Pull Ups and Weight of one dumbbell for Dumbbell Hammer Curl.
Related Tools
- Neutral Grip Pull-Up Strength Standards — View the individual Neutral Grip Pull-Ups standards and next strength-level target.
- Dumbbell Hammer Curl — View the individual Dumbbell Hammer Curl standards and next strength-level target.
- Barbell Cheat Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Curl (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Wrist Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Wrist Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.