Dumbbell Bulgarian Split Squat vs Dumbbell Upright Row

Measured in kg

Dumbbell Bulgarian Split Squat
Dumbbell Upright Row
Pounds (lb)
Kilograms (kg)

Male Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatDumbbell Upright Row
Beginner10 kg5 kg
Novice18 kg13 kg
Intermediate30 kg26 kg
Advanced44 kg43 kg
Elite60 kg64 kg

Female Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatDumbbell Upright Row
Beginner6 kg5 kg
Novice11 kg10 kg
Intermediate18 kg16 kg
Advanced26 kg24 kg
Elite36 kg33 kg