Dumbbell Upright Row vs Dumbbell Bulgarian Split Squat

Measured in kg

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

Male Strength Standards (kg)

Strength LevelDumbbell Upright RowDumbbell Bulgarian Split Squat
Beginner5 kg10 kg
Novice13 kg18 kg
Intermediate26 kg30 kg
Advanced43 kg44 kg
Elite64 kg60 kg

Female Strength Standards (kg)

Strength LevelDumbbell Upright RowDumbbell Bulgarian Split Squat
Beginner5 kg6 kg
Novice10 kg11 kg
Intermediate16 kg18 kg
Advanced24 kg26 kg
Elite33 kg36 kg