Dumbbell Upright Row

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

Male Dumbbell Upright Row Standards (lb)

Entire Community

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

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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lb
lb
years old

Female Dumbbell Upright Row Standards (lb)

Entire Community

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

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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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.