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.

Our dumbbell upright row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Dumbbell Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 0 5 x0.05 21 x0.19 46 x0.42 79 x0.72
120 1 x0.01 8 x0.07 26 x0.22 54 x0.45 90 x0.75
130 2 x0.01 12 x0.09 32 x0.25 63 x0.48 101 x0.78
140 3 x0.02 16 x0.11 38 x0.27 71 x0.51 111 x0.8
150 5 x0.04 20 x0.13 44 x0.3 79 x0.53 122 x0.81
160 8 x0.05 24 x0.15 51 x0.32 87 x0.55 131 x0.82
170 10 x0.06 28 x0.16 57 x0.33 95 x0.56 141 x0.83
180 13 x0.07 32 x0.18 63 x0.35 103 x0.57 151 x0.84
190 15 x0.08 37 x0.19 69 x0.36 111 x0.58 160 x0.84
200 18 x0.09 41 x0.21 75 x0.37 118 x0.59 169 x0.84
210 21 x0.1 45 x0.22 81 x0.38 125 x0.6 178 x0.85
220 24 x0.11 50 x0.23 86 x0.39 133 x0.6 186 x0.85
230 27 x0.12 54 x0.24 92 x0.4 140 x0.61 195 x0.85
240 31 x0.13 59 x0.24 98 x0.41 147 x0.61 203 x0.85
250 34 x0.14 63 x0.25 103 x0.41 154 x0.61 211 x0.84
260 37 x0.14 67 x0.26 109 x0.42 160 x0.62 219 x0.84
270 40 x0.15 72 x0.27 114 x0.42 167 x0.62 227 x0.84
280 43 x0.15 76 x0.27 120 x0.43 174 x0.62 234 x0.84
290 47 x0.16 80 x0.28 125 x0.43 180 x0.62 242 x0.83
300 50 x0.17 84 x0.28 130 x0.43 186 x0.62 249 x0.83
310 53 x0.17 89 x0.29 136 x0.44 192 x0.62 256 x0.83
All 8 28 60 105 160

These male standards were last updated 17 hours ago and are based on 132 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

Female Dumbbell Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 7 x0.08 14 x0.16 26 x0.28 40 x0.44 56 x0.62
100 8 x0.08 16 x0.16 28 x0.28 42 x0.42 59 x0.59
110 9 x0.08 18 x0.16 30 x0.27 45 x0.41 62 x0.57
120 10 x0.08 19 x0.16 32 x0.26 47 x0.39 65 x0.54
130 11 x0.09 21 x0.16 34 x0.26 50 x0.38 68 x0.52
140 12 x0.09 22 x0.16 35 x0.25 52 x0.37 70 x0.5
150 13 x0.09 23 x0.16 37 x0.25 54 x0.36 73 x0.48
160 14 x0.09 25 x0.15 39 x0.24 56 x0.35 75 x0.47
170 15 x0.09 26 x0.15 40 x0.24 57 x0.34 77 x0.45
180 16 x0.09 27 x0.15 42 x0.23 59 x0.33 79 x0.44
190 17 x0.09 28 x0.15 43 x0.23 61 x0.32 81 x0.43
200 18 x0.09 29 x0.15 44 x0.22 63 x0.31 83 x0.41
210 19 x0.09 30 x0.14 46 x0.22 64 x0.31 85 x0.4
220 19 x0.09 31 x0.14 47 x0.21 66 x0.3 86 x0.39
230 20 x0.09 32 x0.14 48 x0.21 67 x0.29 88 x0.38
240 21 x0.09 33 x0.14 49 x0.21 68 x0.29 90 x0.37
250 22 x0.09 34 x0.14 51 x0.2 70 x0.28 91 x0.36
260 23 x0.09 35 x0.14 52 x0.2 71 x0.27 93 x0.36
All 12 22 36 53 73

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

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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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Exercise Comparisons

Compare dumbbell upright row versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Hammer Curl Dumbbell Fly Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Floor Press Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Concentration Curl Dumbbell Squat Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Front Raise Renegade Row Dumbbell Side Bend Dumbbell Calf Raise Dumbbell Deadlift Chest Supported Dumbbell Row Dumbbell Wrist Curl Dumbbell Z Press Dumbbell Bench Pull Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Tate Press Incline Dumbbell Fly Incline Dumbbell Curl Dumbbell Preacher Curl Decline Dumbbell Bench Press Close Grip Dumbbell Bench Press Incline Hammer Curl Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

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