Cable Upright Row Standards (kg)

The average Cable Upright Row is 62 kg for men and 36 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	21 kg
Novice	38 kg
Intermediate	62 kg
Advanced	92 kg
Elite	126 kg

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? (kg)

What is the average Cable Upright Row? The average Cable Upright Row weight for a male lifter is 62 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	27	47	73	102
55	14	29	50	76	107
60	16	31	53	80	111
65	17	33	55	83	115
70	19	35	58	86	119
75	20	37	60	89	122
80	22	39	63	92	125
85	23	41	65	95	128
90	24	42	67	97	131
95	25	44	69	100	134
100	26	46	71	102	137
105	28	47	73	104	139
110	29	48	75	106	142
115	30	50	76	108	144
120	31	51	78	110	147
125	32	53	80	112	149
130	33	54	81	114	151
135	34	55	83	116	153
140	35	56	84	118	155

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	53	79	108
20	20	37	61	90	123
25	21	38	62	92	126
30	21	38	62	92	126
35	21	38	62	92	126
40	21	38	62	92	126
45	19	36	59	87	120
50	18	34	55	82	112
55	17	31	51	75	103
60	15	28	46	69	94
65	14	26	42	62	85
70	12	23	38	56	77
75	11	21	34	50	69
80	10	19	30	45	62
85	9	17	27	40	55
90	8	15	24	36	50

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	20 kg
Intermediate	36 kg
Advanced	55 kg
Elite	77 kg

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? (kg)

What is the average Cable Upright Row? The average Cable Upright Row weight for a female lifter is 36 kg (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 10 kg (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
40	5	13	24	40	59
45	6	15	27	43	63
50	7	16	30	47	66
55	9	18	32	49	70
60	10	20	34	52	73
65	11	21	36	55	76
70	12	23	38	57	79
75	13	24	40	59	82
80	14	26	42	62	84
85	15	27	43	64	87
90	16	28	45	66	89
95	17	30	47	68	91
100	18	31	48	70	94
105	19	32	50	71	96
110	20	33	51	73	98
115	21	34	53	75	100
120	21	35	54	76	101

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	47	66
20	10	20	35	53	75
25	10	20	36	55	77
30	10	20	36	55	77
35	10	20	36	55	77
40	10	20	36	55	77
45	9	19	34	52	73
50	9	18	31	49	68
55	8	17	29	45	63
60	7	15	27	41	58
65	7	14	24	37	52
70	6	12	22	33	47
75	5	11	19	30	42
80	5	10	17	27	38
85	4	9	16	24	34
90	4	8	14	22	30

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
50	13	27	47	73	102
55	14	29	50	76	107
60	16	31	53	80	111
65	17	33	55	83	115
70	19	35	58	86	119
75	20	37	60	89	122
80	22	39	63	92	125
85	23	41	65	95	128
90	24	42	67	97	131
95	25	44	69	100	134
100	26	46	71	102	137
105	28	47	73	104	139
110	29	48	75	106	142
115	30	50	76	108	144
120	31	51	78	110	147
125	32	53	80	112	149
130	33	54	81	114	151
135	34	55	83	116	153
140	35	56	84	118	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	53	79	108
20	20	37	61	90	123
25	21	38	62	92	126
30	21	38	62	92	126
35	21	38	62	92	126
40	21	38	62	92	126
45	19	36	59	87	120
50	18	34	55	82	112
55	17	31	51	75	103
60	15	28	46	69	94
65	14	26	42	62	85
70	12	23	38	56	77
75	11	21	34	50	69
80	10	19	30	45	62
85	9	17	27	40	55
90	8	15	24	36	50

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
40	5	13	24	40	59
45	6	15	27	43	63
50	7	16	30	47	66
55	9	18	32	49	70
60	10	20	34	52	73
65	11	21	36	55	76
70	12	23	38	57	79
75	13	24	40	59	82
80	14	26	42	62	84
85	15	27	43	64	87
90	16	28	45	66	89
95	17	30	47	68	91
100	18	31	48	70	94
105	19	32	50	71	96
110	20	33	51	73	98
115	21	34	53	75	100
120	21	35	54	76	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	47	66
20	10	20	35	53	75
25	10	20	36	55	77
30	10	20	36	55	77
35	10	20	36	55	77
40	10	20	36	55	77
45	9	19	34	52	73
50	9	18	31	49	68
55	8	17	29	45	63
60	7	15	27	41	58
65	7	14	24	37	52
70	6	12	22	33	47
75	5	11	19	30	42
80	5	10	17	27	38
85	4	9	16	24	34
90	4	8	14	22	30

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
50	13	27	47	73	102
55	14	29	50	76	107
60	16	31	53	80	111
65	17	33	55	83	115
70	19	35	58	86	119
75	20	37	60	89	122
80	22	39	63	92	125
85	23	41	65	95	128
90	24	42	67	97	131
95	25	44	69	100	134
100	26	46	71	102	137
105	28	47	73	104	139
110	29	48	75	106	142
115	30	50	76	108	144
120	31	51	78	110	147
125	32	53	80	112	149
130	33	54	81	114	151
135	34	55	83	116	153
140	35	56	84	118	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	53	79	108
20	20	37	61	90	123
25	21	38	62	92	126
30	21	38	62	92	126
35	21	38	62	92	126
40	21	38	62	92	126
45	19	36	59	87	120
50	18	34	55	82	112
55	17	31	51	75	103
60	15	28	46	69	94
65	14	26	42	62	85
70	12	23	38	56	77
75	11	21	34	50	69
80	10	19	30	45	62
85	9	17	27	40	55
90	8	15	24	36	50

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
40	5	13	24	40	59
45	6	15	27	43	63
50	7	16	30	47	66
55	9	18	32	49	70
60	10	20	34	52	73
65	11	21	36	55	76
70	12	23	38	57	79
75	13	24	40	59	82
80	14	26	42	62	84
85	15	27	43	64	87
90	16	28	45	66	89
95	17	30	47	68	91
100	18	31	48	70	94
105	19	32	50	71	96
110	20	33	51	73	98
115	21	34	53	75	100
120	21	35	54	76	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	47	66
20	10	20	35	53	75
25	10	20	36	55	77
30	10	20	36	55	77
35	10	20	36	55	77
40	10	20	36	55	77
45	9	19	34	52	73
50	9	18	31	49	68
55	8	17	29	45	63
60	7	15	27	41	58
65	7	14	24	37	52
70	6	12	22	33	47
75	5	11	19	30	42
80	5	10	17	27	38
85	4	9	16	24	34
90	4	8	14	22	30

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 (kg)

Male

Male Cable Upright Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	13	27	47	73	102
55	14	29	50	76	107
60	16	31	53	80	111
65	17	33	55	83	115
70	19	35	58	86	119
75	20	37	60	89	122
80	22	39	63	92	125
85	23	41	65	95	128
90	24	42	67	97	131
95	25	44	69	100	134
100	26	46	71	102	137
105	28	47	73	104	139
110	29	48	75	106	142
115	30	50	76	108	144
120	31	51	78	110	147
125	32	53	80	112	149
130	33	54	81	114	151
135	34	55	83	116	153
140	35	56	84	118	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	53	79	108
20	20	37	61	90	123
25	21	38	62	92	126
30	21	38	62	92	126
35	21	38	62	92	126
40	21	38	62	92	126
45	19	36	59	87	120
50	18	34	55	82	112
55	17	31	51	75	103
60	15	28	46	69	94
65	14	26	42	62	85
70	12	23	38	56	77
75	11	21	34	50	69
80	10	19	30	45	62
85	9	17	27	40	55
90	8	15	24	36	50

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
40	5	13	24	40	59
45	6	15	27	43	63
50	7	16	30	47	66
55	9	18	32	49	70
60	10	20	34	52	73
65	11	21	36	55	76
70	12	23	38	57	79
75	13	24	40	59	82
80	14	26	42	62	84
85	15	27	43	64	87
90	16	28	45	66	89
95	17	30	47	68	91
100	18	31	48	70	94
105	19	32	50	71	96
110	20	33	51	73	98
115	21	34	53	75	100
120	21	35	54	76	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	47	66
20	10	20	35	53	75
25	10	20	36	55	77
30	10	20	36	55	77
35	10	20	36	55	77
40	10	20	36	55	77
45	9	19	34	52	73
50	9	18	31	49	68
55	8	17	29	45	63
60	7	15	27	41	58
65	7	14	24	37	52
70	6	12	22	33	47
75	5	11	19	30	42
80	5	10	17	27	38
85	4	9	16	24	34
90	4	8	14	22	30

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