Scapular Pull-Ups vs Pull-Ups Strength Standards
Compare your scapular pull-ups and pull-ups against strength standards for your sex, age range, and bodyweight. Test each exercise separately to see strength levels, next targets, and priority.
Enter one strict continuous repetition result for each exercise. For the first exercise, depress and retract the shoulder blades to raise the body without bending the elbows, show the top position, then return to a controlled passive hang. For the second exercise, pronated grip with chin clearly above the bar at the top. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Scapular Pull-Ups vs Pull Ups Strength Standards by Bodyweight
Each table pairs the Novice-through-Elite targets for two exercises that may use different measurements. Loads are shown in both units; repetition and hold-time standards stay in their original form.
Find the closest bodyweight row for the selected sex. Use the calculator for exact inputs, age handling, and a level-based comparison without inventing a conversion between unlike results.
Men’s Scapular 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 | Scapular Pull-Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 31 reps30–39: 28 reps40–49: 25 reps50–59: 20 reps60+: 16 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 130 lb 59 kg | Scapular Pull-Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 31 reps30–39: 28 reps40–49: 25 reps50–59: 20 reps60+: 16 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 140 lb 63.5 kg | Scapular Pull-Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 31 reps30–39: 28 reps40–49: 25 reps50–59: 20 reps60+: 16 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 150 lb 68 kg | Scapular Pull-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 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 | Scapular Pull-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 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 | Scapular Pull-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 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 | Scapular Pull-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 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 | Scapular Pull-Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 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 | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 210 lb 95.3 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 220 lb 99.8 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 230 lb 104.3 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 240 lb 108.9 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 250 lb 113.4 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 260 lb 117.9 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 270 lb 122.5 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 280 lb 127 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 290 lb 131.5 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 300 lb 136.1 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Scapular Pull-Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Scapular Pull-Ups:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
Women’s Scapular 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 | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 110 lb 49.9 kg | Scapular Pull-Ups:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 120 lb 54.4 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 130 lb 59 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 140 lb 63.5 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 150 lb 68 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 160 lb 72.6 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 170 lb 77.1 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 180 lb 81.6 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 190 lb 86.2 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 200 lb 90.7 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 210 lb 95.3 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 220 lb 99.8 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 230 lb 104.3 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 240 lb 108.9 kg | Scapular Pull-Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Scapular Pull-Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Scapular Pull-Ups:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Scapular Pull-Ups:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
How Your Scapular 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 Scapular Pull-Ups result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Pull-Ups result
The exercise-specific 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 scapular pull-ups set | Compare strict repetitions with the applicable exercise-specific thresholds without an estimated-max conversion. Measurement: Strict continuous Scapular Pull-Ups reps. |
| 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 Scapular Pull-Ups and Pull Ups Standards Differ
What the men’s standards show:
Scapular Pull-Ups Elite targets46 reps → 23 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 strength 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 Scapular Pull-Ups and Pull Ups Standards Differ
What the women’s standards show:
Scapular Pull-Ups Elite targets36 reps → 18 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 strength tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Scapular Pull-Ups and Pull Ups Exercises Used by This Calculator
The calculator expects repeatable scapular pull-ups and strict pull-ups results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Scapular Pull-Ups and Pull-Ups tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Scapular Pull-Ups setup and load convention
Depress and retract the shoulder blades to raise the body without bending the elbows, show the top position, then return to a controlled passive hang. Stop when the rep no longer matches this test: pull-ups, active hangs held for time, scapular rows, straight-arm pulldowns, or any shortcut that changes the score. Do not count pull-ups, active hangs held for time, scapular rows, straight-arm pulldowns, shrugging from bent elbows. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Use the Strict Bodyweight Pull-Up setup and load convention
Strict, unbroken set of dead-hang pull-ups. Pronated grip with chin clearly above the bar at the top. No kipping, hip drive, or leg swing. Full arm extension at the bottom of each rep. One continuous set with no rest.
Enter one recent Scapular Pull-Ups result and one recent Pull Ups result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Scapular Pull-Ups Strength Standards — View the individual Scapular Pull-Ups standards and next strength-level target.
- Strict Bodyweight Pull-Up — View the individual Pull-Ups standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Inverted Row Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.