Cable Upright Row

Cable Upright Row Standards

Measured in lb

Cable Upright Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Cable Upright Row standards are based on 3,000 lifts by Strength Level users
Cable Upright Row

Male Cable Upright Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 38 lb
Novice 77 lb
Intermediate 132 lb
Advanced 201 lb
Elite 281 lb
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 132 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 38 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 17 43 84 138 202
120 21 49 92 149 215
130 25 55 100 159 227
140 29 61 108 168 238
150 32 67 115 177 249
160 36 72 122 186 259
170 40 77 129 195 269
180 44 83 136 203 279
190 48 88 142 211 288
200 51 92 149 218 297
210 55 97 155 226 306
220 58 102 161 233 314
230 62 107 166 240 322
240 65 111 172 246 330
250 69 115 178 253 337
260 72 120 183 259 345
270 75 124 188 265 352
280 78 128 193 271 359
290 82 132 198 277 365
300 85 136 203 283 372
310 88 140 208 289 378
Age Beg. Nov. Int. Adv. Elite
15 33 66 112 171 239
20 37 75 128 196 273
25 38 77 132 201 281
30 38 77 132 201 281
35 38 77 132 201 281
40 38 77 132 201 281
45 36 73 125 191 266
50 34 69 117 179 250
55 32 63 108 165 231
60 29 58 99 151 211
65 26 52 89 136 191
70 23 47 80 122 171
75 21 42 72 109 153
80 19 37 64 98 137
85 17 34 57 88 123
90 15 30 52 79 110

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lb
lb
years old

Female Cable Upright Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 19 lb
Novice 40 lb
Intermediate 70 lb
Advanced 109 lb
Elite 155 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.30x
Intermediate 0.50x
Advanced 0.75x
Elite 1.05x

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 70 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 19 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 8 23 46 76 113
100 10 26 51 83 121
110 13 30 55 89 128
120 15 33 60 95 135
130 17 36 64 100 142
140 19 40 69 105 148
150 21 43 73 110 154
160 24 46 76 115 159
170 26 48 80 120 165
180 28 51 84 124 170
190 30 54 87 128 175
200 32 57 90 132 179
210 34 59 94 136 184
220 35 62 97 140 188
230 37 64 100 143 192
240 39 66 103 147 196
250 41 69 106 150 200
260 43 71 108 154 204
Age Beg. Nov. Int. Adv. Elite
15 16 34 60 93 132
20 18 39 69 107 151
25 19 40 70 109 155
30 19 40 70 109 155
35 19 40 70 109 155
40 19 40 70 109 155
45 18 38 67 104 147
50 17 35 63 97 138
55 15 33 58 90 127
60 14 30 53 82 116
65 13 27 48 74 105
70 11 24 43 67 94
75 10 22 38 60 84
80 9 19 34 53 75
85 8 17 31 48 68
90 7 16 28 43 61

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lb
lb
years old

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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.