Dumbbell Upright Row Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Upright Row standards are based on 121,338 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Upright Row Standards (kg)

Weight

Strength Level	Weight
Beginner	7 kg
Novice	14 kg
Intermediate	24 kg
Advanced	37 kg
Elite	52 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

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

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a male lifter is 24 kg (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 7 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	15	24	36
55	4	9	16	27	39
60	4	10	18	29	41
65	5	11	20	31	44
70	6	12	21	33	46
75	7	14	23	35	49
80	8	15	25	37	51
85	9	16	26	39	53
90	9	17	28	40	55
95	10	18	29	42	57
100	11	19	30	44	59
105	12	20	32	45	61
110	13	21	33	47	62
115	13	22	34	48	64
120	14	23	35	50	66
125	15	24	36	51	67
130	16	25	38	52	69
135	16	26	39	54	70
140	17	27	40	55	72

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	21	31	44
20	7	14	23	36	50
25	7	14	24	37	52
30	7	14	24	37	52
35	7	14	24	37	52
40	7	14	24	37	52
45	6	13	23	35	49
50	6	12	21	33	46
55	6	11	20	30	42
60	5	10	18	28	39
65	5	9	16	25	35
70	4	8	15	22	31
75	4	8	13	20	28
80	3	7	12	18	25
85	3	6	11	16	23
90	3	5	9	14	20

How many sets and reps of Dumbbell Upright Row should I do?

These are the most popular Dumbbell Upright Row workouts done by male lifters:

3x10 19%

3x12 16%

3x8 8%

4x10 6%

4x12 6%

3x15 4%

2x10 4%

2x12 3%

4x8 3%

2x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	155
2	3	12	16%	132
3	3	8	8%	62
4	4	10	6%	52
5	4	12	6%	49
6	3	15	4%	35
6	2	10	4%	35
8	2	12	3%	28
9	4	8	3%	27
10	2	15	3%	23

Calculate Your Strength Level

Female

Female Dumbbell Upright Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 kg
Novice	9 kg
Intermediate	13 kg
Advanced	19 kg
Elite	25 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

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

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a female lifter is 13 kg (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 5 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	6	10	15	20
45	4	7	11	16	21
50	5	8	12	17	22
55	5	8	12	17	23
60	5	9	13	18	24
65	6	9	14	19	25
70	6	10	14	19	25
75	6	10	15	20	26
80	7	10	15	21	27
85	7	11	16	21	27
90	7	11	16	22	28
95	8	12	16	22	29
100	8	12	17	23	29
105	8	12	17	23	30
110	8	13	18	24	30
115	9	13	18	24	31
120	9	13	18	24	31

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	11	16	21
20	5	9	13	18	24
25	5	9	13	19	25
30	5	9	13	19	25
35	5	9	13	19	25
40	5	9	13	19	25
45	5	8	13	18	24
50	5	8	12	17	22
55	4	7	11	15	20
60	4	7	10	14	19
65	4	6	9	13	17
70	3	5	8	12	15
75	3	5	7	10	14
80	3	4	7	9	12
85	2	4	6	8	11
90	2	3	5	7	10

How many sets and reps of Dumbbell Upright Row should I do?

These are the most popular Dumbbell Upright Row workouts done by female lifters:

3x10 32%

4x10 15%

3x12 8%

3x8 8%

4x12 6%

2x12 5%

2x10 4%

3x15 3%

2x13 3%

4x8 2%

4x15 2%

2x14 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	32%	61
2	4	10	15%	29
3	3	12	8%	16
4	3	8	8%	15
5	4	12	6%	12
6	2	12	5%	9
7	2	10	4%	7
8	3	15	3%	5
8	2	13	3%	5
10	4	8	2%	4
10	4	15	2%	4
10	2	14	2%	4

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Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	15	24	36
55	4	9	16	27	39
60	4	10	18	29	41
65	5	11	20	31	44
70	6	12	21	33	46
75	7	14	23	35	49
80	8	15	25	37	51
85	9	16	26	39	53
90	9	17	28	40	55
95	10	18	29	42	57
100	11	19	30	44	59
105	12	20	32	45	61
110	13	21	33	47	62
115	13	22	34	48	64
120	14	23	35	50	66
125	15	24	36	51	67
130	16	25	38	52	69
135	16	26	39	54	70
140	17	27	40	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	21	31	44
20	7	14	23	36	50
25	7	14	24	37	52
30	7	14	24	37	52
35	7	14	24	37	52
40	7	14	24	37	52
45	6	13	23	35	49
50	6	12	21	33	46
55	6	11	20	30	42
60	5	10	18	28	39
65	5	9	16	25	35
70	4	8	15	22	31
75	4	8	13	20	28
80	3	7	12	18	25
85	3	6	11	16	23
90	3	5	9	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	155
2	3	12	16%	132
3	3	8	8%	62
4	4	10	6%	52
5	4	12	6%	49
6	3	15	4%	35
6	2	10	4%	35
8	2	12	3%	28
9	4	8	3%	27
10	2	15	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	6	10	15	20
45	4	7	11	16	21
50	5	8	12	17	22
55	5	8	12	17	23
60	5	9	13	18	24
65	6	9	14	19	25
70	6	10	14	19	25
75	6	10	15	20	26
80	7	10	15	21	27
85	7	11	16	21	27
90	7	11	16	22	28
95	8	12	16	22	29
100	8	12	17	23	29
105	8	12	17	23	30
110	8	13	18	24	30
115	9	13	18	24	31
120	9	13	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	11	16	21
20	5	9	13	18	24
25	5	9	13	19	25
30	5	9	13	19	25
35	5	9	13	19	25
40	5	9	13	19	25
45	5	8	13	18	24
50	5	8	12	17	22
55	4	7	11	15	20
60	4	7	10	14	19
65	4	6	9	13	17
70	3	5	8	12	15
75	3	5	7	10	14
80	3	4	7	9	12
85	2	4	6	8	11
90	2	3	5	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	32%	61
2	4	10	15%	29
3	3	12	8%	16
4	3	8	8%	15
5	4	12	6%	12
6	2	12	5%	9
7	2	10	4%	7
8	3	15	3%	5
8	2	13	3%	5
10	4	8	2%	4
10	4	15	2%	4
10	2	14	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	15	24	36
55	4	9	16	27	39
60	4	10	18	29	41
65	5	11	20	31	44
70	6	12	21	33	46
75	7	14	23	35	49
80	8	15	25	37	51
85	9	16	26	39	53
90	9	17	28	40	55
95	10	18	29	42	57
100	11	19	30	44	59
105	12	20	32	45	61
110	13	21	33	47	62
115	13	22	34	48	64
120	14	23	35	50	66
125	15	24	36	51	67
130	16	25	38	52	69
135	16	26	39	54	70
140	17	27	40	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	21	31	44
20	7	14	23	36	50
25	7	14	24	37	52
30	7	14	24	37	52
35	7	14	24	37	52
40	7	14	24	37	52
45	6	13	23	35	49
50	6	12	21	33	46
55	6	11	20	30	42
60	5	10	18	28	39
65	5	9	16	25	35
70	4	8	15	22	31
75	4	8	13	20	28
80	3	7	12	18	25
85	3	6	11	16	23
90	3	5	9	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	155
2	3	12	16%	132
3	3	8	8%	62
4	4	10	6%	52
5	4	12	6%	49
6	3	15	4%	35
6	2	10	4%	35
8	2	12	3%	28
9	4	8	3%	27
10	2	15	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	6	10	15	20
45	4	7	11	16	21
50	5	8	12	17	22
55	5	8	12	17	23
60	5	9	13	18	24
65	6	9	14	19	25
70	6	10	14	19	25
75	6	10	15	20	26
80	7	10	15	21	27
85	7	11	16	21	27
90	7	11	16	22	28
95	8	12	16	22	29
100	8	12	17	23	29
105	8	12	17	23	30
110	8	13	18	24	30
115	9	13	18	24	31
120	9	13	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	11	16	21
20	5	9	13	18	24
25	5	9	13	19	25
30	5	9	13	19	25
35	5	9	13	19	25
40	5	9	13	19	25
45	5	8	13	18	24
50	5	8	12	17	22
55	4	7	11	15	20
60	4	7	10	14	19
65	4	6	9	13	17
70	3	5	8	12	15
75	3	5	7	10	14
80	3	4	7	9	12
85	2	4	6	8	11
90	2	3	5	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	32%	61
2	4	10	15%	29
3	3	12	8%	16
4	3	8	8%	15
5	4	12	6%	12
6	2	12	5%	9
7	2	10	4%	7
8	3	15	3%	5
8	2	13	3%	5
10	4	8	2%	4
10	4	15	2%	4
10	2	14	2%	4

Dumbbell Upright Row Standards

Measured in kg

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

Male

Male Dumbbell Upright Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Upright Row should I do?

Calculate Your Strength Level

Female

Female Dumbbell Upright Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Upright Row should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	15	24	36
55	4	9	16	27	39
60	4	10	18	29	41
65	5	11	20	31	44
70	6	12	21	33	46
75	7	14	23	35	49
80	8	15	25	37	51
85	9	16	26	39	53
90	9	17	28	40	55
95	10	18	29	42	57
100	11	19	30	44	59
105	12	20	32	45	61
110	13	21	33	47	62
115	13	22	34	48	64
120	14	23	35	50	66
125	15	24	36	51	67
130	16	25	38	52	69
135	16	26	39	54	70
140	17	27	40	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	21	31	44
20	7	14	23	36	50
25	7	14	24	37	52
30	7	14	24	37	52
35	7	14	24	37	52
40	7	14	24	37	52
45	6	13	23	35	49
50	6	12	21	33	46
55	6	11	20	30	42
60	5	10	18	28	39
65	5	9	16	25	35
70	4	8	15	22	31
75	4	8	13	20	28
80	3	7	12	18	25
85	3	6	11	16	23
90	3	5	9	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	155
2	3	12	16%	132
3	3	8	8%	62
4	4	10	6%	52
5	4	12	6%	49
6	3	15	4%	35
6	2	10	4%	35
8	2	12	3%	28
9	4	8	3%	27
10	2	15	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	6	10	15	20
45	4	7	11	16	21
50	5	8	12	17	22
55	5	8	12	17	23
60	5	9	13	18	24
65	6	9	14	19	25
70	6	10	14	19	25
75	6	10	15	20	26
80	7	10	15	21	27
85	7	11	16	21	27
90	7	11	16	22	28
95	8	12	16	22	29
100	8	12	17	23	29
105	8	12	17	23	30
110	8	13	18	24	30
115	9	13	18	24	31
120	9	13	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	11	16	21
20	5	9	13	18	24
25	5	9	13	19	25
30	5	9	13	19	25
35	5	9	13	19	25
40	5	9	13	19	25
45	5	8	13	18	24
50	5	8	12	17	22
55	4	7	11	15	20
60	4	7	10	14	19
65	4	6	9	13	17
70	3	5	8	12	15
75	3	5	7	10	14
80	3	4	7	9	12
85	2	4	6	8	11
90	2	3	5	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	32%	61
2	4	10	15%	29
3	3	12	8%	16
4	3	8	8%	15
5	4	12	6%	12
6	2	12	5%	9
7	2	10	4%	7
8	3	15	3%	5
8	2	13	3%	5
10	4	8	2%	4
10	4	15	2%	4
10	2	14	2%	4