Cable Upright Row Standards (lb)

The average Cable Upright Row is 137 lb for men and 78 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Upright Row strength standards are based on 66,795 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Cable Upright Row Standards (lb)

Weight

Strength Level	Weight
Beginner	45 lb
Novice	84 lb
Intermediate	137 lb
Advanced	203 lb
Elite	278 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

How much should I be able to Cable Upright Row? (lb)

What is the average Cable Upright Row? The average Cable Upright Row weight for a male lifter is 137 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Upright Row? Male beginners should aim to lift 45 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	59	103	160	226
120	31	63	109	168	235
130	34	68	115	175	243
140	37	72	120	181	251
150	40	76	126	188	258
160	43	80	131	194	265
170	46	84	135	199	272
180	48	87	140	205	278
190	51	91	144	210	284
200	54	94	148	215	290
210	56	97	152	220	296
220	58	100	156	225	301
230	61	103	160	229	307
240	63	106	164	233	312
250	65	109	167	238	316
260	67	112	171	242	321
270	69	114	174	246	326
280	71	117	177	250	330
290	73	120	180	253	335
300	75	122	183	257	339
310	77	125	186	261	343

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	71	117	173	237
20	44	82	133	198	271
25	45	84	137	203	278
30	45	84	137	203	278
35	45	84	137	203	278
40	45	84	137	203	278
45	43	79	130	192	263
50	40	74	121	180	246
55	37	69	112	166	227
60	34	63	102	151	208
65	31	57	93	137	188
70	28	51	83	123	169
75	25	46	75	111	152
80	22	41	67	99	136
85	20	37	60	89	122
90	18	33	54	80	109

How many sets and reps of Cable Upright Row should I do?

These are the most popular Cable Upright Row workouts done by male lifters:

3x10 23%

3x12 12%

4x10 12%

4x15 10%

3x8 8%

3x15 4%

4x12 4%

2x12 3%

4x8 2%

3x20 2%

2x20 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	12%	67
3	4	10	12%	66
4	4	15	10%	56
5	3	8	8%	43
6	3	15	4%	22
7	4	12	4%	20
8	2	12	3%	19
9	4	8	2%	13
10	3	20	2%	11
10	2	20	2%	11

Female

Female Cable Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	45 lb
Intermediate	78 lb
Advanced	121 lb
Elite	170 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.85x
Elite	1.20x

How much should I be able to Cable Upright Row? (lb)

What is the average Cable Upright Row? The average Cable Upright Row weight for a female lifter is 78 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Upright Row? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	29	55	90	131
100	14	32	60	96	139
110	16	36	65	103	146
120	19	39	70	108	153
130	21	43	74	114	160
140	23	46	78	119	166
150	25	49	82	124	172
160	27	52	86	129	177
170	30	55	90	133	183
180	32	58	93	138	188
190	34	60	97	142	193
200	36	63	100	146	197
210	37	65	103	150	202
220	39	68	106	153	206
230	41	70	109	157	210
240	43	73	112	160	214
250	45	75	115	164	218
260	46	77	118	167	222

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	67	103	145
20	21	44	76	118	166
25	22	45	78	121	170
30	22	45	78	121	170
35	22	45	78	121	170
40	22	45	78	121	170
45	21	43	74	115	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	34	59	90	127
65	15	30	53	82	115
70	13	27	48	74	103
75	12	25	43	66	93
80	11	22	38	59	83
85	10	20	34	53	74
90	9	18	31	47	67

How many sets and reps of Cable Upright Row should I do?

These are the most popular Cable Upright Row workouts done by female lifters:

3x10 22%

3x12 16%

4x10 16%

2x15 6%

5x10 6%

3x15 5%

4x8 5%

4x12 5%

3x8 3%

4x15 2%

3x5 2%

5x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	19
2	3	12	16%	14
2	4	10	16%	14
4	2	15	6%	5
4	5	10	6%	5
6	3	15	5%	4
6	4	8	5%	4
6	4	12	5%	4
9	3	8	3%	3
10	4	15	2%	2
10	3	5	2%	2
10	5	12	2%	2

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Cable Upright Row strength standards

Strength Level analysed 2,453 qualifying results from 66,795 community lifts to produce our Cable Upright Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	66,795
Qualifying results	2,453
Male results	2,027
Female results	426
Data start	21 October 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	59	103	160	226
120	31	63	109	168	235
130	34	68	115	175	243
140	37	72	120	181	251
150	40	76	126	188	258
160	43	80	131	194	265
170	46	84	135	199	272
180	48	87	140	205	278
190	51	91	144	210	284
200	54	94	148	215	290
210	56	97	152	220	296
220	58	100	156	225	301
230	61	103	160	229	307
240	63	106	164	233	312
250	65	109	167	238	316
260	67	112	171	242	321
270	69	114	174	246	326
280	71	117	177	250	330
290	73	120	180	253	335
300	75	122	183	257	339
310	77	125	186	261	343

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	71	117	173	237
20	44	82	133	198	271
25	45	84	137	203	278
30	45	84	137	203	278
35	45	84	137	203	278
40	45	84	137	203	278
45	43	79	130	192	263
50	40	74	121	180	246
55	37	69	112	166	227
60	34	63	102	151	208
65	31	57	93	137	188
70	28	51	83	123	169
75	25	46	75	111	152
80	22	41	67	99	136
85	20	37	60	89	122
90	18	33	54	80	109

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	12%	67
3	4	10	12%	66
4	4	15	10%	56
5	3	8	8%	43
6	3	15	4%	22
7	4	12	4%	20
8	2	12	3%	19
9	4	8	2%	13
10	3	20	2%	11
10	2	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	29	55	90	131
100	14	32	60	96	139
110	16	36	65	103	146
120	19	39	70	108	153
130	21	43	74	114	160
140	23	46	78	119	166
150	25	49	82	124	172
160	27	52	86	129	177
170	30	55	90	133	183
180	32	58	93	138	188
190	34	60	97	142	193
200	36	63	100	146	197
210	37	65	103	150	202
220	39	68	106	153	206
230	41	70	109	157	210
240	43	73	112	160	214
250	45	75	115	164	218
260	46	77	118	167	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	67	103	145
20	21	44	76	118	166
25	22	45	78	121	170
30	22	45	78	121	170
35	22	45	78	121	170
40	22	45	78	121	170
45	21	43	74	115	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	34	59	90	127
65	15	30	53	82	115
70	13	27	48	74	103
75	12	25	43	66	93
80	11	22	38	59	83
85	10	20	34	53	74
90	9	18	31	47	67

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	19
2	3	12	16%	14
2	4	10	16%	14
4	2	15	6%	5
4	5	10	6%	5
6	3	15	5%	4
6	4	8	5%	4
6	4	12	5%	4
9	3	8	3%	3
10	4	15	2%	2
10	3	5	2%	2
10	5	12	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	59	103	160	226
120	31	63	109	168	235
130	34	68	115	175	243
140	37	72	120	181	251
150	40	76	126	188	258
160	43	80	131	194	265
170	46	84	135	199	272
180	48	87	140	205	278
190	51	91	144	210	284
200	54	94	148	215	290
210	56	97	152	220	296
220	58	100	156	225	301
230	61	103	160	229	307
240	63	106	164	233	312
250	65	109	167	238	316
260	67	112	171	242	321
270	69	114	174	246	326
280	71	117	177	250	330
290	73	120	180	253	335
300	75	122	183	257	339
310	77	125	186	261	343

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	71	117	173	237
20	44	82	133	198	271
25	45	84	137	203	278
30	45	84	137	203	278
35	45	84	137	203	278
40	45	84	137	203	278
45	43	79	130	192	263
50	40	74	121	180	246
55	37	69	112	166	227
60	34	63	102	151	208
65	31	57	93	137	188
70	28	51	83	123	169
75	25	46	75	111	152
80	22	41	67	99	136
85	20	37	60	89	122
90	18	33	54	80	109

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	12%	67
3	4	10	12%	66
4	4	15	10%	56
5	3	8	8%	43
6	3	15	4%	22
7	4	12	4%	20
8	2	12	3%	19
9	4	8	2%	13
10	3	20	2%	11
10	2	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	29	55	90	131
100	14	32	60	96	139
110	16	36	65	103	146
120	19	39	70	108	153
130	21	43	74	114	160
140	23	46	78	119	166
150	25	49	82	124	172
160	27	52	86	129	177
170	30	55	90	133	183
180	32	58	93	138	188
190	34	60	97	142	193
200	36	63	100	146	197
210	37	65	103	150	202
220	39	68	106	153	206
230	41	70	109	157	210
240	43	73	112	160	214
250	45	75	115	164	218
260	46	77	118	167	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	67	103	145
20	21	44	76	118	166
25	22	45	78	121	170
30	22	45	78	121	170
35	22	45	78	121	170
40	22	45	78	121	170
45	21	43	74	115	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	34	59	90	127
65	15	30	53	82	115
70	13	27	48	74	103
75	12	25	43	66	93
80	11	22	38	59	83
85	10	20	34	53	74
90	9	18	31	47	67

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	19
2	3	12	16%	14
2	4	10	16%	14
4	2	15	6%	5
4	5	10	6%	5
6	3	15	5%	4
6	4	8	5%	4
6	4	12	5%	4
9	3	8	3%	3
10	4	15	2%	2
10	3	5	2%	2
10	5	12	2%	2

Cable Upright Row Standards (lb)

Male

Male Cable Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Cable Upright Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Upright Row should I do?

Female

Female Cable Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Cable Upright Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Upright Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Upright Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	59	103	160	226
120	31	63	109	168	235
130	34	68	115	175	243
140	37	72	120	181	251
150	40	76	126	188	258
160	43	80	131	194	265
170	46	84	135	199	272
180	48	87	140	205	278
190	51	91	144	210	284
200	54	94	148	215	290
210	56	97	152	220	296
220	58	100	156	225	301
230	61	103	160	229	307
240	63	106	164	233	312
250	65	109	167	238	316
260	67	112	171	242	321
270	69	114	174	246	326
280	71	117	177	250	330
290	73	120	180	253	335
300	75	122	183	257	339
310	77	125	186	261	343

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	71	117	173	237
20	44	82	133	198	271
25	45	84	137	203	278
30	45	84	137	203	278
35	45	84	137	203	278
40	45	84	137	203	278
45	43	79	130	192	263
50	40	74	121	180	246
55	37	69	112	166	227
60	34	63	102	151	208
65	31	57	93	137	188
70	28	51	83	123	169
75	25	46	75	111	152
80	22	41	67	99	136
85	20	37	60	89	122
90	18	33	54	80	109

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	12%	67
3	4	10	12%	66
4	4	15	10%	56
5	3	8	8%	43
6	3	15	4%	22
7	4	12	4%	20
8	2	12	3%	19
9	4	8	2%	13
10	3	20	2%	11
10	2	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	29	55	90	131
100	14	32	60	96	139
110	16	36	65	103	146
120	19	39	70	108	153
130	21	43	74	114	160
140	23	46	78	119	166
150	25	49	82	124	172
160	27	52	86	129	177
170	30	55	90	133	183
180	32	58	93	138	188
190	34	60	97	142	193
200	36	63	100	146	197
210	37	65	103	150	202
220	39	68	106	153	206
230	41	70	109	157	210
240	43	73	112	160	214
250	45	75	115	164	218
260	46	77	118	167	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	67	103	145
20	21	44	76	118	166
25	22	45	78	121	170
30	22	45	78	121	170
35	22	45	78	121	170
40	22	45	78	121	170
45	21	43	74	115	161
50	19	40	69	107	151
55	18	37	64	99	139
60	16	34	59	90	127
65	15	30	53	82	115
70	13	27	48	74	103
75	12	25	43	66	93
80	11	22	38	59	83
85	10	20	34	53	74
90	9	18	31	47	67

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	19
2	3	12	16%	14
2	4	10	16%	14
4	2	15	6%	5
4	5	10	6%	5
6	3	15	5%	4
6	4	8	5%	4
6	4	12	5%	4
9	3	8	3%	3
10	4	15	2%	2
10	3	5	2%	2
10	5	12	2%	2