Neutral Grip Pull Ups vs Wide Grip Lat Pulldown Strength Standards
Compare your neutral-grip pull-up and wide grip 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.
Use each exercise's canonical input: No external load for Neutral Grip Pull Ups and Displayed machine or stack weight for Wide Grip Lat Pulldown. Use one unbroken set of strict dead-hang neutral-grip pull-ups on fixed parallel handles; use a strict, repeatable wide grip lat pulldown test using the canonical setup, range, and finish 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 Wide Grip 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 Wide Grip 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 Wide Grip Lat Pulldown:64 lb29 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:95 lb43.1 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:129 lb58.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:165 lb74.8 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Wide Grip Lat Pulldown:68 lb30.8 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:100 lb45.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:136 lb61.7 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:174 lb78.9 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 Wide Grip Lat Pulldown:71 lb32.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:105 lb47.6 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:143 lb64.9 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:183 lb83 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Wide Grip Lat Pulldown:74 lb33.6 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:110 lb49.9 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:149 lb67.6 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:191 lb86.6 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 Wide Grip Lat Pulldown:78 lb35.4 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:115 lb52.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:156 lb70.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:200 lb90.7 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 Wide Grip Lat Pulldown:81 lb36.7 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:120 lb54.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:162 lb73.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:208 lb94.3 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 Wide Grip 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 Wide Grip Lat Pulldown:124 lb56.2 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:169 lb76.7 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:216 lb98 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 Wide Grip Lat Pulldown:87 lb39.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:129 lb58.5 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:175 lb79.4 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:224 lb101.6 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 Wide Grip Lat Pulldown:90 lb40.8 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip 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 Wide Grip Lat Pulldown:181 lb82.1 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:232 lb105.2 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 Wide Grip 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 Wide Grip Lat Pulldown:138 lb62.6 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:187 lb84.8 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:239 lb108.4 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 Wide Grip Lat Pulldown:96 lb43.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:142 lb64.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:193 lb87.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:247 lb112 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 Wide Grip Lat Pulldown:99 lb44.9 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:147 lb66.7 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:199 lb90.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:254 lb115.2 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 Wide Grip 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 Wide Grip Lat Pulldown:151 lb68.5 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:204 lb92.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:262 lb118.8 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 Wide Grip Lat Pulldown:104 lb47.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:155 lb70.3 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:210 lb95.3 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:269 lb122 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 Wide Grip Lat Pulldown:107 lb48.5 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip 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 Wide Grip Lat Pulldown:216 lb98 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:276 lb125.2 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 Wide Grip 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 Wide Grip Lat Pulldown:163 lb73.9 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:221 lb100.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:283 lb128.4 kg |
| 280 lb 127 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 6 reps50–59: 1 reps60+: 1 reps Wide Grip Lat Pulldown:113 lb51.3 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:167 lb75.7 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:227 lb103 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:290 lb131.5 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 Wide Grip Lat Pulldown:115 lb52.2 kg | Neutral Grip Pull-Ups:Under 30: 15 reps30–39: 15 reps40–49: 14 reps50–59: 9 reps60+: 4 reps Wide Grip 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 Wide Grip Lat Pulldown:232 lb105.2 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:297 lb134.7 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 Wide Grip 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 Wide Grip Lat Pulldown:175 lb79.4 kg | Neutral Grip Pull-Ups:Under 30: 26 reps30–39: 26 reps40–49: 25 reps50–59: 19 reps60+: 12 reps Wide Grip Lat Pulldown:237 lb107.5 kg | Neutral Grip Pull-Ups:Under 30: 38 reps30–39: 38 reps40–49: 37 reps50–59: 29 reps60+: 21 reps Wide Grip Lat Pulldown:304 lb137.9 kg |
Women’s Neutral Grip Pull-Ups vs Wide Grip 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 Wide Grip Lat Pulldown:34 lb15.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:53 lb24 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:76 lb34.5 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:98 lb44.5 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 Wide Grip Lat Pulldown:37 lb16.8 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:56 lb25.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:81 lb36.7 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:105 lb47.6 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 Wide Grip Lat Pulldown:39 lb17.7 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:59 lb26.8 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:85 lb38.6 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:111 lb50.3 kg |
| 130 lb 59 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Wide Grip Lat Pulldown:41 lb18.6 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:63 lb28.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:90 lb40.8 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:117 lb53.1 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 Wide Grip Lat Pulldown:43 lb19.5 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:66 lb29.9 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:95 lb43.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:123 lb55.8 kg |
| 150 lb 68 kg | Neutral Grip Pull-Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Wide Grip Lat Pulldown:45 lb20.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:69 lb31.3 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:99 lb44.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:129 lb58.5 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 Wide Grip Lat Pulldown:47 lb21.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:72 lb32.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:103 lb46.7 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:135 lb61.2 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 Wide Grip Lat Pulldown:49 lb22.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:75 lb34 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:108 lb49 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:140 lb63.5 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 Wide Grip Lat Pulldown:51 lb23.1 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:78 lb35.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:112 lb50.8 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:146 lb66.2 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 Wide Grip Lat Pulldown:53 lb24 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:81 lb36.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip 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 Wide Grip Lat Pulldown:151 lb68.5 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 Wide Grip 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 Wide Grip Lat Pulldown:84 lb38.1 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:120 lb54.4 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:156 lb70.8 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 Wide Grip Lat Pulldown:56 lb25.4 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:86 lb39 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:124 lb56.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:161 lb73 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 Wide Grip Lat Pulldown:58 lb26.3 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:89 lb40.4 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:128 lb58.1 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:167 lb75.7 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 Wide Grip Lat Pulldown:60 lb27.2 kg | Neutral Grip Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 2 reps60+: 2 reps Wide Grip Lat Pulldown:92 lb41.7 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:132 lb59.9 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:172 lb78 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 Wide Grip 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 Wide Grip Lat Pulldown:94 lb42.6 kg | Neutral Grip Pull-Ups:Under 30: 14 reps30–39: 14 reps40–49: 13 reps50–59: 9 reps60+: 4 reps Wide Grip Lat Pulldown:135 lb61.2 kg | Neutral Grip Pull-Ups:Under 30: 23 reps30–39: 24 reps40–49: 23 reps50–59: 15 reps60+: 10 reps Wide Grip Lat Pulldown:176 lb79.8 kg |
How Your Neutral Grip Pull Ups vs Wide Grip 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 Wide Grip 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 Wide Grip Lat Pulldown result
The standards use the sex-specific targets from the individual Wide Grip Lat Pulldown 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 wide grip lat pulldown | Adjust wide grip lat pulldown 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 Wide Grip Lat Pulldown 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.
Wide Grip Lat Pulldown Elite targets165 lb → 304 lb
Elite weight targets from 120 to 300 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 Wide Grip Lat Pulldown 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.
Wide Grip Lat Pulldown Elite targets98 lb → 176 lb
Elite weight targets from 100 to 240 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 Wide Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict bodyweight neutral-grip pull-up and a strict wide grip lat pulldown. Use strict canonical Neutral Grip Pull Ups and Wide Grip Lat Pulldown 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.
Use a strict, repeatable Wide Grip Lat Pulldown
Follow the individual Wide Grip Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Neutral Grip Pull Ups result and one recent Wide Grip Lat Pulldown result
Use each exercise’s canonical input: No external load for Neutral Grip Pull Ups and Displayed machine or stack weight for Wide Grip Lat Pulldown.
Related Tools
- Neutral Grip Pull-Up Strength Standards — View the individual Neutral Grip Pull-Ups standards and next strength-level target.
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — 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.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.