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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Upright Row standards are based on 9,396 lifts by Strength Level users

Male
Female

Male

Male Cable Upright Row Standards (lb)

Weight

Strength Level	Weight
Beginner	46 lb
Novice	90 lb
Intermediate	152 lb
Advanced	231 lb
Elite	320 lb

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? (lb)

What is the average Cable Upright Row? The average Cable Upright Row weight for a male lifter is 152 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 46 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	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

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

Calculate Your Strength Level

Female

Female Cable Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 lb
Novice	40 lb
Intermediate	70 lb
Advanced	109 lb
Elite	155 lb

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? (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

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

Calculate Your Strength Level

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

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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.

Other Languages

Cable Upright Row (EN)
Aufrechtes Rudern am Kabelzug (DE)
Remo vertical con polea (ES)
Podciąganie linki wyciągu pod brodę (PL)
Rematore verticale ai Cavi (IT)
Remada vertical com cabo (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

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	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

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	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

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	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

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	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

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	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

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