Neutral-Grip Pull-Up
Neutral-Grip Pull-Up is a back exercise focused on Latissimus dorsi, Biceps brachii. You can review average reps and rep standards on one page.
Average reps: Intermediate
Reference for an intermediate lifter.
Men
15
Women
7
Neutral-Grip Pull-Up: Average reps
| Level |  |
 |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 5 | < 1 |
| Intermediate | 15 | 7 |
| Advanced | 28 | 15 |
| Elite | 41 | 25 |
Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.
Your current level
Check your Neutral-Grip Pull-Up level
Compare reps in one set with bodyweight standards.
This is an estimate. Technique, range of motion, and fatigue can change the result. See the method
Neutral-Grip Pull-Up: Rep standards
Men by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | < 1 | 5 | 15 | 29 | 43 |
| 55 | < 1 | 6 | 16 | 28 | 42 |
| 60 | < 1 | 6 | 16 | 28 | 41 |
| 65 | < 1 | 6 | 16 | 27 | 40 |
| 70 | < 1 | 7 | 16 | 27 | 39 |
| 75 | < 1 | 7 | 15 | 26 | 38 |
| 80 | < 1 | 7 | 15 | 25 | 36 |
| 85 | < 1 | 7 | 15 | 25 | 35 |
| 90 | < 1 | 7 | 14 | 24 | 34 |
| 95 | < 1 | 6 | 14 | 23 | 33 |
| 100 | < 1 | 6 | 13 | 23 | 32 |
| 105 | < 1 | 6 | 13 | 22 | 31 |
| 110 | < 1 | 6 | 13 | 21 | 30 |
| 115 | < 1 | 6 | 12 | 21 | 29 |
| 120 | < 1 | 6 | 12 | 20 | 28 |
| 125 | < 1 | 5 | 11 | 19 | 27 |
| 130 | < 1 | 5 | 11 | 19 | 27 |
| 135 | < 1 | 5 | 10 | 18 | 26 |
| 140 | < 1 | 5 | 10 | 17 | 25 |
Men by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 9 | 19 | 31 |
| 20 | < 1 | 5 | 14 | 26 | 39 |
| 25 | < 1 | 5 | 15 | 28 | 41 |
| 30 | < 1 | 5 | 15 | 28 | 41 |
| 35 | < 1 | 5 | 15 | 28 | 41 |
| 40 | < 1 | 5 | 15 | 28 | 41 |
| 45 | < 1 | 4 | 13 | 25 | 38 |
| 50 | < 1 | 1 | 10 | 22 | 34 |
| 55 | < 1 | < 1 | 8 | 18 | 29 |
| 60 | < 1 | < 1 | 5 | 14 | 24 |
| 65 | < 1 | < 1 | 2 | 10 | 19 |
| 70 | < 1 | < 1 | < 1 | 7 | 14 |
| 75 | < 1 | < 1 | < 1 | 3 | 9 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | 3 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Women by bodyweight (kg) [Reps]
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | < 1 | < 1 | 5 | 13 | 21 |
| 45 | < 1 | < 1 | 6 | 13 | 22 |
| 50 | < 1 | < 1 | 7 | 13 | 21 |
| 55 | < 1 | < 1 | 7 | 14 | 21 |
| 60 | < 1 | 1 | 7 | 13 | 21 |
| 65 | < 1 | 1 | 7 | 13 | 20 |
| 70 | < 1 | 2 | 7 | 13 | 19 |
| 75 | < 1 | 2 | 7 | 12 | 19 |
| 80 | < 1 | 2 | 7 | 12 | 18 |
| 85 | < 1 | 1 | 7 | 12 | 17 |
| 90 | < 1 | 1 | 7 | 11 | 17 |
| 95 | < 1 | 1 | 6 | 11 | 16 |
| 100 | < 1 | 1 | 6 | 10 | 16 |
| 105 | < 1 | 1 | 6 | 10 | 15 |
| 110 | < 1 | 1 | 6 | 10 | 14 |
| 115 | < 1 | < 1 | 5 | 9 | 14 |
| 120 | < 1 | < 1 | 5 | 9 | 13 |
Women by age [Reps]
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 2 | 9 | 17 |
| 20 | < 1 | < 1 | 7 | 14 | 24 |
| 25 | < 1 | < 1 | 7 | 15 | 25 |
| 30 | < 1 | < 1 | 7 | 15 | 25 |
| 35 | < 1 | < 1 | 7 | 15 | 25 |
| 40 | < 1 | < 1 | 7 | 15 | 25 |
| 45 | < 1 | < 1 | 6 | 13 | 22 |
| 50 | < 1 | < 1 | 4 | 11 | 19 |
| 55 | < 1 | < 1 | 1 | 8 | 15 |
| 60 | < 1 | < 1 | < 1 | 6 | 11 |
| 65 | < 1 | < 1 | < 1 | 2 | 8 |
| 70 | < 1 | < 1 | < 1 | < 1 | 5 |
| 75 | < 1 | < 1 | < 1 | < 1 | 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.
Muscles worked
| Group | Muscles |
|---|---|
| Primary muscles | Latissimus dorsi, Biceps brachii |
| Secondary muscles | Trapezius, Infraspinatus, Teres major |
| Stabilizers | Rectus abdominis, External obliques |
| Grip | Forearm flexors |
Track and analyze in the Shiba app
Review weight, reps, and progress in one place.
How to read the table
| Level | Description | Distribution |
|---|---|---|
| Beginner | Has learned proper form and trained consistently for at least 1 month. | Bottom 5% |
| Novice | Has trained consistently for at least 6 months. | Top 80% |
| Intermediate | Has trained consistently for at least 2 years. | Top 50% |
| Advanced | Has trained consistently for more than 5 years. | Top 20% |
| Elite | Has specialized in this exercise for more than 5 years. | Top 5% |
More exercises
Back
Straight-Arm Pulldown
Back
Cable Reverse Fly
Back / Cable
Yates Row
Back
Bent-Over Dumbbell Row
Back / Dumbbell
Back Extension
Back
Bench Pull
Back
Machine Back Extension
Back / Machine
Barbell Pullover
Back / Barbell
One-Arm Pull-Up
Back / Bodyweight
Dumbbell Bench Pull
Back / Dumbbell
Inverted Row
Back
Renegade Row
Back