Upright Row Standards (lb)

These upright row strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our upright row standards are based on 6,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 29 x0.24 60 x0.5 106 x0.88 163 x1.36 230 x1.92
130 34 x0.26 67 x0.52 114 x0.88 174 x1.34 243 x1.87
140 38 x0.27 74 x0.53 123 x0.88 185 x1.32 256 x1.83
150 43 x0.29 80 x0.53 131 x0.88 195 x1.3 268 x1.79
160 48 x0.3 86 x0.54 139 x0.87 205 x1.28 279 x1.74
170 52 x0.31 92 x0.54 147 x0.86 214 x1.26 290 x1.71
180 57 x0.31 98 x0.55 154 x0.86 223 x1.24 300 x1.67
190 61 x0.32 104 x0.55 162 x0.85 232 x1.22 310 x1.63
200 65 x0.33 110 x0.55 169 x0.84 240 x1.2 320 x1.6
210 70 x0.33 115 x0.55 175 x0.84 248 x1.18 329 x1.57
220 74 x0.34 121 x0.55 182 x0.83 256 x1.16 339 x1.54
230 78 x0.34 126 x0.55 189 x0.82 264 x1.15 347 x1.51
240 82 x0.34 131 x0.55 195 x0.81 271 x1.13 356 x1.48
250 86 x0.34 136 x0.54 201 x0.8 278 x1.11 364 x1.46
260 90 x0.35 141 x0.54 207 x0.8 285 x1.1 372 x1.43
270 94 x0.35 146 x0.54 213 x0.79 292 x1.08 380 x1.41
280 97 x0.35 150 x0.54 218 x0.78 299 x1.07 387 x1.38
290 101 x0.35 155 x0.53 224 x0.77 305 x1.05 395 x1.36
300 105 x0.35 160 x0.53 229 x0.76 312 x1.04 402 x1.34
310 108 x0.35 164 x0.53 235 x0.76 318 x1.02 409 x1.32

These male standards are based on 2,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 23 x0.23 42 x0.42 67 x0.67 99 x0.99 134 x1.34
110 25 x0.23 45 x0.41 71 x0.64 103 x0.94 140 x1.27
120 27 x0.23 47 x0.4 74 x0.62 107 x0.9 145 x1.2
130 29 x0.23 50 x0.39 78 x0.6 111 x0.86 149 x1.15
140 31 x0.22 53 x0.38 81 x0.58 115 x0.82 153 x1.1
150 33 x0.22 55 x0.37 84 x0.56 119 x0.79 157 x1.05
160 35 x0.22 57 x0.36 87 x0.54 122 x0.76 161 x1.01
170 37 x0.22 59 x0.35 89 x0.52 125 x0.74 165 x0.97
180 38 x0.21 61 x0.34 92 x0.51 128 x0.71 168 x0.94
190 40 x0.21 63 x0.33 94 x0.5 131 x0.69 172 x0.9
200 41 x0.21 65 x0.33 97 x0.48 134 x0.67 175 x0.87
210 43 x0.2 67 x0.32 99 x0.47 136 x0.65 178 x0.85
220 44 x0.2 69 x0.31 101 x0.46 139 x0.63 181 x0.82
230 46 x0.2 71 x0.31 103 x0.45 141 x0.61 184 x0.8
240 47 x0.2 72 x0.3 105 x0.44 144 x0.6 186 x0.78
250 48 x0.19 74 x0.3 107 x0.43 146 x0.58 189 x0.76
260 50 x0.19 76 x0.29 109 x0.42 148 x0.57 191 x0.74

These female standards are based on 394 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises