Neutral Grip Pull Ups Strength Standards for Men and Women
Discover how your Neutral Grip Pull Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Neutral Grip Pull Ups Strength Level
Calculate Your Neutral Grip Pull Ups Strength
Neutral Grip Pull Ups Rep Standards
Compare your Neutral Grip Pull Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 5 |
| Intermediate | 15 |
| Advanced | 28 |
| Elite | 41 |
Neutral Grip Pull Ups Standards by Bodyweight
Find the Neutral Grip Pull Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 8 | 18 | 32 | 46 |
| 120 lbs | < 1 | 8 | 19 | 31 | 45 |
| 130 lbs | < 1 | 9 | 19 | 31 | 44 |
| 140 lbs | < 1 | 9 | 19 | 31 | 43 |
| 150 lbs | < 1 | 10 | 19 | 30 | 42 |
| 160 lbs | < 1 | 10 | 18 | 29 | 41 |
| 170 lbs | < 1 | 10 | 18 | 29 | 40 |
| 180 lbs | < 1 | 10 | 18 | 28 | 39 |
| 190 lbs | < 1 | 10 | 18 | 28 | 38 |
| 200 lbs | < 1 | 10 | 17 | 27 | 37 |
| 210 lbs | < 1 | 9 | 17 | 26 | 36 |
| 220 lbs | < 1 | 9 | 16 | 26 | 35 |
| 230 lbs | < 1 | 9 | 16 | 25 | 34 |
| 240 lbs | < 1 | 9 | 16 | 24 | 33 |
| 250 lbs | < 1 | 9 | 15 | 24 | 33 |
| 260 lbs | < 1 | 9 | 15 | 23 | 32 |
| 270 lbs | < 1 | 8 | 14 | 23 | 31 |
| 280 lbs | < 1 | 8 | 14 | 22 | 30 |
| 290 lbs | < 1 | 8 | 14 | 21 | 29 |
| 300 lbs | < 1 | 8 | 13 | 21 | 29 |
| 310 lbs | < 1 | 7 | 13 | 20 | 28 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 9 | 16 | 24 |
| 100 lbs | < 1 | < 1 | 9 | 16 | 25 |
| 110 lbs | < 1 | < 1 | 10 | 16 | 24 |
| 120 lbs | < 1 | < 1 | 10 | 17 | 24 |
| 130 lbs | < 1 | 4 | 10 | 16 | 24 |
| 140 lbs | < 1 | 4 | 10 | 16 | 23 |
| 150 lbs | < 1 | 4 | 10 | 16 | 23 |
| 160 lbs | < 1 | 5 | 10 | 16 | 22 |
| 170 lbs | < 1 | 5 | 10 | 15 | 22 |
| 180 lbs | < 1 | 5 | 10 | 15 | 21 |
| 190 lbs | < 1 | 4 | 10 | 14 | 20 |
| 200 lbs | < 1 | 4 | 10 | 14 | 20 |
| 210 lbs | < 1 | 4 | 9 | 14 | 19 |
| 220 lbs | < 1 | 4 | 9 | 13 | 19 |
| 230 lbs | < 1 | 4 | 9 | 13 | 18 |
| 240 lbs | < 1 | 4 | 9 | 13 | 17 |
| 250 lbs | < 1 | < 1 | 8 | 12 | 17 |
| 260 lbs | < 1 | < 1 | 8 | 12 | 16 |
Neutral Grip Pull Ups Standards by Age
Discover how Neutral Grip Pull Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 12 | 22 | 34 |
| 20 | < 1 | 8 | 17 | 29 | 42 |
| 25 | < 1 | 8 | 18 | 31 | 44 |
| 30 | < 1 | 8 | 18 | 31 | 44 |
| 35 | < 1 | 8 | 18 | 31 | 44 |
| 40 | < 1 | 8 | 18 | 31 | 44 |
| 45 | < 1 | 7 | 16 | 28 | 41 |
| 50 | < 1 | 4 | 13 | 25 | 37 |
| 55 | < 1 | < 1 | 11 | 21 | 32 |
| 60 | < 1 | < 1 | 8 | 17 | 27 |
| 65 | < 1 | < 1 | 5 | 13 | 22 |
| 70 | < 1 | < 1 | < 1 | 10 | 17 |
| 75 | < 1 | < 1 | < 1 | 6 | 12 |
| 80 | < 1 | < 1 | < 1 | < 1 | 9 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 12 | 20 |
| 20 | < 1 | < 1 | 10 | 17 | 27 |
| 25 | < 1 | < 1 | 10 | 18 | 28 |
| 30 | < 1 | < 1 | 10 | 18 | 28 |
| 35 | < 1 | < 1 | 10 | 18 | 28 |
| 40 | < 1 | < 1 | 10 | 18 | 28 |
| 45 | < 1 | < 1 | 9 | 16 | 25 |
| 50 | < 1 | < 1 | 7 | 14 | 22 |
| 55 | < 1 | < 1 | 4 | 11 | 18 |
| 60 | < 1 | < 1 | < 1 | 9 | 14 |
| 65 | < 1 | < 1 | < 1 | 5 | 11 |
| 70 | < 1 | < 1 | < 1 | < 1 | 8 |
| 75 | < 1 | < 1 | < 1 | < 1 | 4 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Neutral Grip Pull Ups Overview
Neutral Grip Pull Ups are an effective upper body exercise that targets the back and biceps while minimizing shoulder strain through a neutral hand position.
Muscles Worked
Equipment Needed
Pull-Up Bar with Parallel Grips
How To Perform the Neutral Grip Pull Ups
- Start by gripping parallel bars with palms facing each other at shoulder-width apart.
- Hang with arms fully extended and feet off the ground, engaging your core.
- Pull yourself up by driving your elbows down and squeezing your shoulder blades together.
- Continue pulling until your chin is above the bars.
- Pause briefly at the top, then lower yourself back to the starting position in a controlled manner.
- Exhale as you pull up, and inhale as you lower down.
Want to perfect your form? Check out our detailed guide on Neutral Grip Pull Ups for proper technique and tips.
Pro Tips for Neutral Grip Pull Ups
- Keep your body straight throughout the movement to avoid swinging.
- Engage your core to stabilize your body.
- Avoid shrugging your shoulders up towards your ears.
- If you can't complete a full pull-up, use resistance bands or an assisted pull-up machine.
Neutral Grip Pull Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Neutral Grip Pull Ups?
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