Neutral Grip Pull Ups vs Pull Ups Strength Standards
Compare your neutral-grip pull-up and pull-ups 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 one continuous strict repetition set for each exercise. Use one unbroken set of strict dead-hang neutral-grip pull-ups on fixed parallel handles; use one continuous set of pronated-grip dead-hang pull-ups with full arm extension and the chin clearly above the bar on every rep. 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 Pull Ups 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 Pull-Ups 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 Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 140 lb 63.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 160 lb 72.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 170 lb 77.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 180 lb 81.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 190 lb 86.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 200 lb 90.7 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 210 lb 95.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 220 lb 99.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 230 lb 104.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 240 lb 108.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 250 lb 113.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 260 lb 117.9 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 270 lb 122.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 280 lb 127 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 290 lb 131.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 300 lb 136.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
Women’s Neutral Grip Pull-Ups vs Pull-Ups 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 Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 110 lb 49.9 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 120 lb 54.4 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 140 lb 63.5 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 160 lb 72.6 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 170 lb 77.1 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 180 lb 81.6 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 190 lb 86.2 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 200 lb 90.7 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 210 lb 95.3 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 220 lb 99.8 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 230 lb 104.3 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 240 lb 108.9 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
How Your Neutral Grip Pull Ups vs Pull Ups 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.
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 Pull-Ups result
The canonical pull-up tool uses sex-specific repetition bands. Age range and bodyweight are recorded for context and analytics but do not change these thresholds. The calculator uses strict unbroken bodyweight repetitions and does not convert the repetitions into an estimated weight.
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 pull-up set | Compare strict pronated-grip repetitions with the applicable pull-up rep thresholds. Measurement: Strict unbroken pull-up reps. |
| 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 Pull Ups Standards Differ
What the men’s standards show:
Neutral Grip Pull-Ups Elite targets38 reps → 21 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Pull-Ups Elite targets18 reps → 18 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
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 Pull Ups Standards Differ
What the women’s standards show:
Neutral Grip Pull-Ups Elite targets23 reps → 10 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Pull-Ups Elite targets10 reps → 10 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
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 Pull Ups Exercises Used by This Calculator
This calculator uses a strict bodyweight neutral-grip pull-up and a strict bodyweight pull-up set. Use strict canonical Neutral Grip Pull Ups and Pull Ups 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.
Count strict pronated-grip pull-ups
Use a fixed bar and pronated grip. Begin every rep from a dead hang at full arm extension and pull until the chin is clearly above the bar. Count one continuous unbroken set. Do not enter chin-ups, neutral-grip or ring reps, assisted or weighted reps, partial reps, kipping, hip drive, or leg swing.
Enter one recent Neutral Grip Pull Ups result and one recent Pull Ups result
Enter one continuous strict repetition set for each exercise.
Related Tools
- Neutral Grip Pull-Up Strength Standards — View the individual Neutral Grip Pull-Ups standards and next strength-level target.
- Strict Bodyweight Pull-Up — View the individual Pull-Ups standards and next strength-level target.
- 90-Degree Handstand Push-Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Ab Wheel Rollout Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arch Body Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.