Cable Upright Row

Cable Upright Row Standards

Measured in kg

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 9,284 lifts by Strength Level users
Cable Upright Row

Male Cable Upright Row Standards (kg)

Entire Community

Strength LevelWeight
Beginner21 kg
Novice41 kg
Intermediate69 kg
Advanced105 kg
Elite145 kg

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

What is the average Cable Upright Row? The average Cable Upright Row weight for a male lifter is 69 kg (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 21 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5012275080115
5514305485121
6015335789126
6517356193131
7019376497135
75204067100139
80224269104143
85234472107147
90254675110151
95264877113154
100285079116158
105295182119161
110305384122164
115325586124167
120335788127170
125345890129173
130356092131175
135376194134178
140386396136181

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%

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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.