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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 46 x0.38 78 x0.65 120 x1 172 x1.44 230 x1.92
130 50 x0.39 83 x0.64 127 x0.98 181 x1.39 240 x1.85
140 54 x0.39 89 x0.63 134 x0.96 188 x1.34 249 x1.78
150 58 x0.39 94 x0.62 140 x0.93 196 x1.3 257 x1.72
160 62 x0.39 99 x0.62 146 x0.91 203 x1.27 265 x1.66
170 66 x0.39 103 x0.61 152 x0.89 209 x1.23 273 x1.61
180 69 x0.39 108 x0.6 157 x0.87 216 x1.2 280 x1.56
190 73 x0.38 112 x0.59 162 x0.85 222 x1.17 287 x1.51
200 76 x0.38 116 x0.58 167 x0.84 228 x1.14 294 x1.47
210 80 x0.38 121 x0.57 172 x0.82 234 x1.11 301 x1.43
220 83 x0.38 124 x0.57 177 x0.81 239 x1.09 307 x1.39
230 86 x0.37 128 x0.56 182 x0.79 244 x1.06 313 x1.36
240 89 x0.37 132 x0.55 186 x0.78 250 x1.04 319 x1.33
250 92 x0.37 136 x0.54 190 x0.76 255 x1.02 324 x1.3
260 95 x0.37 139 x0.54 195 x0.75 259 x1 330 x1.27
270 98 x0.36 143 x0.53 199 x0.74 264 x0.98 335 x1.24
280 101 x0.36 146 x0.52 203 x0.72 269 x0.96 340 x1.21
290 103 x0.36 149 x0.51 207 x0.71 273 x0.94 345 x1.19
300 106 x0.35 153 x0.51 210 x0.7 277 x0.92 350 x1.17
310 109 x0.35 156 x0.5 214 x0.69 282 x0.91 355 x1.14

These male standards are based on 331 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 26 x0.26 44 x0.44 69 x0.69 99 x0.99 133 x1.33
110 28 x0.25 47 x0.43 72 x0.66 103 x0.93 137 x1.25
120 30 x0.25 49 x0.41 75 x0.63 106 x0.89 141 x1.17
130 31 x0.24 52 x0.4 78 x0.6 109 x0.84 145 x1.11
140 33 x0.24 54 x0.38 80 x0.57 112 x0.8 148 x1.06
150 35 x0.23 56 x0.37 83 x0.55 115 x0.77 151 x1.01
160 36 x0.23 57 x0.36 85 x0.53 118 x0.74 155 x0.97
170 38 x0.22 59 x0.35 87 x0.51 121 x0.71 158 x0.93
180 39 x0.22 61 x0.34 89 x0.5 123 x0.68 160 x0.89
190 40 x0.21 63 x0.33 91 x0.48 125 x0.66 163 x0.86
200 42 x0.21 64 x0.32 93 x0.47 128 x0.64 166 x0.83
210 43 x0.2 66 x0.31 95 x0.45 130 x0.62 168 x0.8
220 44 x0.2 67 x0.31 97 x0.44 132 x0.6 170 x0.77
230 45 x0.2 69 x0.3 99 x0.43 134 x0.58 173 x0.75
240 46 x0.19 70 x0.29 100 x0.42 136 x0.57 175 x0.73
250 47 x0.19 71 x0.29 102 x0.41 138 x0.55 177 x0.71
260 48 x0.19 73 x0.28 103 x0.4 139 x0.54 179 x0.69

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises