Upright Row Standards (kg)

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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Male Upright Row Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 16 x0.26 31 x0.52 53 x0.88 80 x1.34 112 x1.86
65 18 x0.28 34 x0.53 57 x0.88 85 x1.31 118 x1.81
70 20 x0.29 38 x0.54 61 x0.87 90 x1.29 124 x1.77
75 23 x0.3 41 x0.54 65 x0.87 95 x1.27 129 x1.72
80 25 x0.31 44 x0.55 69 x0.86 100 x1.25 135 x1.68
85 27 x0.32 47 x0.55 72 x0.85 104 x1.23 140 x1.64
90 29 x0.33 49 x0.55 76 x0.84 108 x1.2 145 x1.61
95 31 x0.33 52 x0.55 79 x0.84 112 x1.18 149 x1.57
100 34 x0.34 55 x0.55 83 x0.83 116 x1.16 154 x1.54
105 36 x0.34 57 x0.55 86 x0.82 120 x1.14 158 x1.51
110 38 x0.34 60 x0.55 89 x0.81 124 x1.13 162 x1.48
115 40 x0.34 62 x0.54 92 x0.8 127 x1.11 166 x1.45
120 42 x0.35 65 x0.54 95 x0.79 131 x1.09 170 x1.42
125 43 x0.35 67 x0.54 98 x0.78 134 x1.07 174 x1.39
130 45 x0.35 70 x0.54 101 x0.77 137 x1.06 178 x1.37
135 47 x0.35 72 x0.53 103 x0.77 141 x1.04 182 x1.34
140 49 x0.35 74 x0.53 106 x0.76 144 x1.03 185 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 9 x0.23 17 x0.43 28 x0.71 42 x1.05 58 x1.45
45 10 x0.23 19 x0.42 30 x0.67 45 x0.99 61 x1.35
50 11 x0.23 20 x0.41 32 x0.64 47 x0.94 63 x1.27
55 13 x0.23 22 x0.39 34 x0.62 49 x0.89 66 x1.2
60 14 x0.23 23 x0.38 36 x0.59 51 x0.85 68 x1.13
65 14 x0.22 24 x0.37 37 x0.57 53 x0.81 70 x1.08
70 15 x0.22 25 x0.36 39 x0.55 54 x0.78 72 x1.03
75 16 x0.22 26 x0.35 40 x0.53 56 x0.75 74 x0.99
80 17 x0.21 28 x0.34 41 x0.51 58 x0.72 76 x0.95
85 18 x0.21 29 x0.34 42 x0.5 59 x0.69 77 x0.91
90 19 x0.21 30 x0.33 44 x0.48 60 x0.67 79 x0.88
95 19 x0.2 30 x0.32 45 x0.47 62 x0.65 81 x0.85
100 20 x0.2 31 x0.31 46 x0.46 63 x0.63 82 x0.82
105 21 x0.2 32 x0.31 47 x0.45 64 x0.61 83 x0.79
110 21 x0.2 33 x0.3 48 x0.44 65 x0.6 85 x0.77
115 22 x0.19 34 x0.29 49 x0.43 67 x0.58 86 x0.75
120 23 x0.19 35 x0.29 50 x0.42 68 x0.56 87 x0.73

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