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 32 x0.26 65 x0.54 112 x0.93 172 x1.43 241 x2.01
130 36 x0.28 71 x0.55 120 x0.93 183 x1.4 254 x1.95
140 41 x0.29 77 x0.55 129 x0.92 192 x1.37 265 x1.9
150 45 x0.3 83 x0.56 136 x0.91 202 x1.35 277 x1.84
160 49 x0.31 89 x0.56 144 x0.9 211 x1.32 287 x1.79
170 54 x0.32 95 x0.56 151 x0.89 220 x1.29 297 x1.75
180 58 x0.32 101 x0.56 158 x0.88 228 x1.27 307 x1.71
190 62 x0.33 106 x0.56 165 x0.87 236 x1.24 316 x1.66
200 66 x0.33 111 x0.56 171 x0.86 244 x1.22 325 x1.63
210 70 x0.33 116 x0.55 177 x0.84 251 x1.2 334 x1.59
220 74 x0.34 121 x0.55 183 x0.83 259 x1.18 342 x1.56
230 78 x0.34 126 x0.55 189 x0.82 266 x1.16 350 x1.52
240 81 x0.34 131 x0.54 195 x0.81 272 x1.14 358 x1.49
250 85 x0.34 135 x0.54 201 x0.8 279 x1.12 366 x1.46
260 88 x0.34 140 x0.54 206 x0.79 286 x1.1 373 x1.44
270 92 x0.34 144 x0.53 212 x0.78 292 x1.08 380 x1.41
280 95 x0.34 149 x0.53 217 x0.77 298 x1.06 387 x1.38
290 99 x0.34 153 x0.53 222 x0.77 304 x1.05 394 x1.36
300 102 x0.34 157 x0.52 227 x0.76 310 x1.03 401 x1.34
310 105 x0.34 161 x0.52 232 x0.75 315 x1.02 407 x1.31

These male standards are based on 1,000 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 22 x0.22 39 x0.39 62 x0.62 91 x0.91 124 x1.24
110 25 x0.22 43 x0.39 67 x0.61 97 x0.89 131 x1.19
120 28 x0.23 47 x0.39 73 x0.6 104 x0.86 138 x1.15
130 31 x0.24 51 x0.39 77 x0.59 109 x0.84 145 x1.11
140 34 x0.24 55 x0.39 82 x0.59 115 x0.82 151 x1.08
150 37 x0.24 58 x0.39 86 x0.58 120 x0.8 157 x1.05
160 39 x0.25 62 x0.39 90 x0.57 125 x0.78 163 x1.02
170 42 x0.25 65 x0.38 95 x0.56 130 x0.76 168 x0.99
180 45 x0.25 68 x0.38 98 x0.55 134 x0.74 173 x0.96
190 47 x0.25 71 x0.38 102 x0.54 138 x0.73 178 x0.94
200 50 x0.25 74 x0.37 106 x0.53 143 x0.71 183 x0.92
210 52 x0.25 77 x0.37 109 x0.52 147 x0.7 188 x0.89
220 54 x0.25 80 x0.36 113 x0.51 151 x0.68 192 x0.87
230 57 x0.25 83 x0.36 116 x0.5 154 x0.67 196 x0.85
240 59 x0.25 86 x0.36 119 x0.5 158 x0.66 200 x0.84
250 61 x0.24 88 x0.35 122 x0.49 162 x0.65 205 x0.82
260 63 x0.24 91 x0.35 125 x0.48 165 x0.64 208 x0.8

These female standards are based on 176 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises