Dumbbell Upright Row Standards

Measured in lb

Dumbbell Upright Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Upright Row standards are based on 32,000 lifts by Strength Level users

♂ Male
♀ Female

Male Dumbbell Upright Row Standards (lb)

Strength Level	Weight
Beginner	10 lb
Novice	29 lb
Intermediate	61 lb
Advanced	104 lb
Elite	156 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.35x
Advanced	0.60x
Elite	0.90x

How much should I be able to Dumbbell Upright Row? (lb)

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a male lifter is 61 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Upright Row? Male beginners should aim to lift 10 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	6	20	44	76
120	1	9	26	53	87
130	2	12	32	61	97
140	4	16	38	69	107
150	6	20	44	77	117
160	8	24	50	85	127
170	11	29	56	93	136
180	14	33	62	100	145
190	16	37	68	108	154
200	19	42	74	115	163
210	22	46	80	122	172
220	25	50	85	129	180
230	29	55	91	136	188
240	32	59	97	143	196
250	35	63	102	150	204
260	38	68	108	157	212
270	41	72	113	163	220
280	45	76	118	169	227
290	48	80	124	176	234
300	51	85	129	182	241
310	54	89	134	188	248

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	25	52	89	133
20	9	29	59	102	152
25	10	29	61	104	156
30	10	29	61	104	156
35	10	29	61	104	156
40	10	29	61	104	156
45	9	28	58	99	148
50	9	26	54	93	139
55	8	24	50	86	129
60	7	22	46	78	118
65	7	20	41	71	106
70	6	18	37	64	95
75	5	16	33	57	85
80	5	14	30	51	76
85	4	13	27	46	68
90	4	12	24	41	62

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Female Dumbbell Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	22 lb
Intermediate	36 lb
Advanced	53 lb
Elite	73 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

How much should I be able to Dumbbell Upright Row? (lb)

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a female lifter is 36 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Upright Row? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	6	20	44	76
120	1	9	26	53	87
130	2	12	32	61	97
140	4	16	38	69	107
150	6	20	44	77	117
160	8	24	50	85	127
170	11	29	56	93	136
180	14	33	62	100	145
190	16	37	68	108	154
200	19	42	74	115	163
210	22	46	80	122	172
220	25	50	85	129	180
230	29	55	91	136	188
240	32	59	97	143	196
250	35	63	102	150	204
260	38	68	108	157	212
270	41	72	113	163	220
280	45	76	118	169	227
290	48	80	124	176	234
300	51	85	129	182	241
310	54	89	134	188	248

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	25	52	89	133
20	9	29	59	102	152
25	10	29	61	104	156
30	10	29	61	104	156
35	10	29	61	104	156
40	10	29	61	104	156
45	9	28	58	99	148
50	9	26	54	93	139
55	8	24	50	86	129
60	7	22	46	78	118
65	7	20	41	71	106
70	6	18	37	64	95
75	5	16	33	57	85
80	5	14	30	51	76
85	4	13	27	46	68
90	4	12	24	41	62

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	6	20	44	76
120	1	9	26	53	87
130	2	12	32	61	97
140	4	16	38	69	107
150	6	20	44	77	117
160	8	24	50	85	127
170	11	29	56	93	136
180	14	33	62	100	145
190	16	37	68	108	154
200	19	42	74	115	163
210	22	46	80	122	172
220	25	50	85	129	180
230	29	55	91	136	188
240	32	59	97	143	196
250	35	63	102	150	204
260	38	68	108	157	212
270	41	72	113	163	220
280	45	76	118	169	227
290	48	80	124	176	234
300	51	85	129	182	241
310	54	89	134	188	248

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	25	52	89	133
20	9	29	59	102	152
25	10	29	61	104	156
30	10	29	61	104	156
35	10	29	61	104	156
40	10	29	61	104	156
45	9	28	58	99	148
50	9	26	54	93	139
55	8	24	50	86	129
60	7	22	46	78	118
65	7	20	41	71	106
70	6	18	37	64	95
75	5	16	33	57	85
80	5	14	30	51	76
85	4	13	27	46	68
90	4	12	24	41	62

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	6	20	44	76
120	1	9	26	53	87
130	2	12	32	61	97
140	4	16	38	69	107
150	6	20	44	77	117
160	8	24	50	85	127
170	11	29	56	93	136
180	14	33	62	100	145
190	16	37	68	108	154
200	19	42	74	115	163
210	22	46	80	122	172
220	25	50	85	129	180
230	29	55	91	136	188
240	32	59	97	143	196
250	35	63	102	150	204
260	38	68	108	157	212
270	41	72	113	163	220
280	45	76	118	169	227
290	48	80	124	176	234
300	51	85	129	182	241
310	54	89	134	188	248

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	25	52	89	133
20	9	29	59	102	152
25	10	29	61	104	156
30	10	29	61	104	156
35	10	29	61	104	156
40	10	29	61	104	156
45	9	28	58	99	148
50	9	26	54	93	139
55	8	24	50	86	129
60	7	22	46	78	118
65	7	20	41	71	106
70	6	18	37	64	95
75	5	16	33	57	85
80	5	14	30	51	76
85	4	13	27	46	68
90	4	12	24	41	62

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29