These are the most popular Cable Upright Row workouts done by male lifters:
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.
Male
Male Cable Upright Row Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 21 kg |
Novice | 41 kg |
Intermediate | 69 kg |
Advanced | 105 kg |
Elite | 145 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.50x |
Intermediate | 0.75x |
Advanced | 1.25x |
Elite | 1.75x |
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
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 12 | 27 | 50 | 80 | 115 |
55 | 14 | 30 | 54 | 85 | 121 |
60 | 15 | 33 | 57 | 89 | 126 |
65 | 17 | 35 | 61 | 93 | 131 |
70 | 19 | 37 | 64 | 97 | 135 |
75 | 20 | 40 | 67 | 100 | 139 |
80 | 22 | 42 | 69 | 104 | 143 |
85 | 23 | 44 | 72 | 107 | 147 |
90 | 25 | 46 | 75 | 110 | 151 |
95 | 26 | 48 | 77 | 113 | 154 |
100 | 28 | 50 | 79 | 116 | 158 |
105 | 29 | 51 | 82 | 119 | 161 |
110 | 30 | 53 | 84 | 122 | 164 |
115 | 32 | 55 | 86 | 124 | 167 |
120 | 33 | 57 | 88 | 127 | 170 |
125 | 34 | 58 | 90 | 129 | 173 |
130 | 35 | 60 | 92 | 131 | 175 |
135 | 37 | 61 | 94 | 134 | 178 |
140 | 38 | 63 | 96 | 136 | 181 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 18 | 35 | 59 | 89 | 124 |
20 | 20 | 40 | 67 | 102 | 142 |
25 | 21 | 41 | 69 | 105 | 145 |
30 | 21 | 41 | 69 | 105 | 145 |
35 | 21 | 41 | 69 | 105 | 145 |
40 | 21 | 41 | 69 | 105 | 145 |
45 | 20 | 39 | 66 | 99 | 138 |
50 | 19 | 36 | 62 | 93 | 129 |
55 | 17 | 34 | 57 | 86 | 120 |
60 | 16 | 31 | 52 | 79 | 109 |
65 | 14 | 28 | 47 | 71 | 99 |
70 | 13 | 25 | 42 | 64 | 89 |
75 | 11 | 22 | 38 | 57 | 79 |
80 | 10 | 20 | 34 | 51 | 71 |
85 | 9 | 18 | 30 | 46 | 63 |
90 | 8 | 16 | 27 | 41 | 57 |
How many sets and reps of Cable Upright Row should I do?
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 |
Calculate Your Strength Level
Female
Female Cable Upright Row Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 9 kg |
Novice | 18 kg |
Intermediate | 32 kg |
Advanced | 50 kg |
Elite | 70 kg |
Bodyweight Ratio
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? (kg)
What is the average Cable Upright Row? The average Cable Upright Row weight for a female lifter is 32 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 9 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 4 | 10 | 20 | 34 | 51 |
45 | 5 | 12 | 23 | 37 | 55 |
50 | 6 | 14 | 25 | 40 | 58 |
55 | 7 | 15 | 27 | 43 | 62 |
60 | 8 | 17 | 30 | 46 | 65 |
65 | 9 | 18 | 32 | 49 | 68 |
70 | 10 | 20 | 34 | 51 | 71 |
75 | 11 | 21 | 36 | 53 | 74 |
80 | 12 | 23 | 37 | 55 | 76 |
85 | 13 | 24 | 39 | 58 | 79 |
90 | 14 | 25 | 41 | 60 | 81 |
95 | 15 | 27 | 42 | 62 | 83 |
100 | 16 | 28 | 44 | 63 | 85 |
105 | 17 | 29 | 45 | 65 | 88 |
110 | 18 | 30 | 47 | 67 | 90 |
115 | 19 | 32 | 48 | 69 | 92 |
120 | 20 | 33 | 50 | 70 | 93 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 7 | 15 | 27 | 42 | 60 |
20 | 8 | 18 | 31 | 48 | 68 |
25 | 9 | 18 | 32 | 50 | 70 |
30 | 9 | 18 | 32 | 50 | 70 |
35 | 9 | 18 | 32 | 50 | 70 |
40 | 9 | 18 | 32 | 50 | 70 |
45 | 8 | 17 | 30 | 47 | 67 |
50 | 8 | 16 | 28 | 44 | 62 |
55 | 7 | 15 | 26 | 41 | 58 |
60 | 6 | 14 | 24 | 37 | 53 |
65 | 6 | 12 | 22 | 34 | 48 |
70 | 5 | 11 | 19 | 30 | 43 |
75 | 5 | 10 | 17 | 27 | 38 |
80 | 4 | 9 | 16 | 24 | 34 |
85 | 4 | 8 | 14 | 22 | 31 |
90 | 3 | 7 | 13 | 20 | 28 |
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:
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 |
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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. |