Dumbbell Upright Row Standards (lb)

The average Dumbbell Upright Row is 53 lb for men and 30 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Upright Row strength standards are based on 121,338 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Upright Row Standards (lb)

Weight

Strength Level	Weight
Beginner	15 lb
Novice	31 lb
Intermediate	53 lb
Advanced	81 lb
Elite	114 lb

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? (lb)

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a male lifter is 53 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 15 lb (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
110	6	16	32	53	79
120	8	19	36	58	85
130	9	21	39	63	90
140	11	24	43	67	95
150	13	26	46	71	100
160	14	29	49	75	105
170	16	31	52	79	109
180	18	34	55	82	113
190	19	36	58	86	118
200	21	38	61	90	122
210	23	40	64	93	126
220	24	42	67	96	129
230	26	45	69	99	133
240	28	47	72	102	137
250	29	49	74	105	140
260	31	51	77	108	143
270	32	53	79	111	147
280	34	54	81	114	150
290	35	56	84	117	153
300	37	58	86	119	156
310	38	60	88	122	159

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	45	69	97
20	15	30	52	79	111
25	15	31	53	81	114
30	15	31	53	81	114
35	15	31	53	81	114
40	15	31	53	81	114
45	14	29	50	77	108
50	13	27	47	72	101
55	12	25	43	67	93
60	11	23	40	61	85
65	10	21	36	55	77
70	9	19	32	49	69
75	8	17	29	44	62
80	7	15	26	40	56
85	7	13	23	36	50
90	6	12	21	32	45

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:

3x1019%

3x1216%

3x88%

4x106%

4x126%

3x154%

2x104%

2x123%

4x83%

2x153%

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

Female

Female Dumbbell Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	20 lb
Intermediate	30 lb
Advanced	42 lb
Elite	55 lb

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? (lb)

What is the average Dumbbell Upright Row? The average Dumbbell Upright Row weight for a female lifter is 30 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.

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
90	8	14	23	33	45
100	9	16	24	35	47
110	10	17	26	37	49
120	11	18	27	38	51
130	12	19	28	40	52
140	12	20	29	41	54
150	13	21	31	42	55
160	14	22	32	44	57
170	14	22	33	45	58
180	15	23	34	46	59
190	16	24	35	47	61
200	16	25	35	48	62
210	17	25	36	49	63
220	17	26	37	50	64
230	18	27	38	51	65
240	19	27	39	52	66
250	19	28	39	53	67
260	20	29	40	54	68

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	25	36	47
20	12	19	29	41	54
25	12	20	30	42	55
30	12	20	30	42	55
35	12	20	30	42	55
40	12	20	30	42	55
45	11	19	28	40	52
50	11	17	26	37	49
55	10	16	24	34	45
60	9	15	22	31	41
65	8	13	20	28	37
70	7	12	18	25	34
75	7	11	16	23	30
80	6	10	14	20	27
85	5	9	13	18	24
90	5	8	12	16	22

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:

3x1032%

4x1015%

3x128%

3x88%

4x126%

2x125%

2x104%

3x153%

2x133%

4x82%

4x152%

2x142%

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Upright Row strength standards

Strength Level analysed 4,470 qualifying results from 121,338 community lifts to produce our Dumbbell Upright Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	121,338
Qualifying results	4,470
Male results	3,716
Female results	754
Data start	15 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	16	32	53	79
120	8	19	36	58	85
130	9	21	39	63	90
140	11	24	43	67	95
150	13	26	46	71	100
160	14	29	49	75	105
170	16	31	52	79	109
180	18	34	55	82	113
190	19	36	58	86	118
200	21	38	61	90	122
210	23	40	64	93	126
220	24	42	67	96	129
230	26	45	69	99	133
240	28	47	72	102	137
250	29	49	74	105	140
260	31	51	77	108	143
270	32	53	79	111	147
280	34	54	81	114	150
290	35	56	84	117	153
300	37	58	86	119	156
310	38	60	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	45	69	97
20	15	30	52	79	111
25	15	31	53	81	114
30	15	31	53	81	114
35	15	31	53	81	114
40	15	31	53	81	114
45	14	29	50	77	108
50	13	27	47	72	101
55	12	25	43	67	93
60	11	23	40	61	85
65	10	21	36	55	77
70	9	19	32	49	69
75	8	17	29	44	62
80	7	15	26	40	56
85	7	13	23	36	50
90	6	12	21	32	45

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
90	8	14	23	33	45
100	9	16	24	35	47
110	10	17	26	37	49
120	11	18	27	38	51
130	12	19	28	40	52
140	12	20	29	41	54
150	13	21	31	42	55
160	14	22	32	44	57
170	14	22	33	45	58
180	15	23	34	46	59
190	16	24	35	47	61
200	16	25	35	48	62
210	17	25	36	49	63
220	17	26	37	50	64
230	18	27	38	51	65
240	19	27	39	52	66
250	19	28	39	53	67
260	20	29	40	54	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	25	36	47
20	12	19	29	41	54
25	12	20	30	42	55
30	12	20	30	42	55
35	12	20	30	42	55
40	12	20	30	42	55
45	11	19	28	40	52
50	11	17	26	37	49
55	10	16	24	34	45
60	9	15	22	31	41
65	8	13	20	28	37
70	7	12	18	25	34
75	7	11	16	23	30
80	6	10	14	20	27
85	5	9	13	18	24
90	5	8	12	16	22

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
110	6	16	32	53	79
120	8	19	36	58	85
130	9	21	39	63	90
140	11	24	43	67	95
150	13	26	46	71	100
160	14	29	49	75	105
170	16	31	52	79	109
180	18	34	55	82	113
190	19	36	58	86	118
200	21	38	61	90	122
210	23	40	64	93	126
220	24	42	67	96	129
230	26	45	69	99	133
240	28	47	72	102	137
250	29	49	74	105	140
260	31	51	77	108	143
270	32	53	79	111	147
280	34	54	81	114	150
290	35	56	84	117	153
300	37	58	86	119	156
310	38	60	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	45	69	97
20	15	30	52	79	111
25	15	31	53	81	114
30	15	31	53	81	114
35	15	31	53	81	114
40	15	31	53	81	114
45	14	29	50	77	108
50	13	27	47	72	101
55	12	25	43	67	93
60	11	23	40	61	85
65	10	21	36	55	77
70	9	19	32	49	69
75	8	17	29	44	62
80	7	15	26	40	56
85	7	13	23	36	50
90	6	12	21	32	45

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
90	8	14	23	33	45
100	9	16	24	35	47
110	10	17	26	37	49
120	11	18	27	38	51
130	12	19	28	40	52
140	12	20	29	41	54
150	13	21	31	42	55
160	14	22	32	44	57
170	14	22	33	45	58
180	15	23	34	46	59
190	16	24	35	47	61
200	16	25	35	48	62
210	17	25	36	49	63
220	17	26	37	50	64
230	18	27	38	51	65
240	19	27	39	52	66
250	19	28	39	53	67
260	20	29	40	54	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	25	36	47
20	12	19	29	41	54
25	12	20	30	42	55
30	12	20	30	42	55
35	12	20	30	42	55
40	12	20	30	42	55
45	11	19	28	40	52
50	11	17	26	37	49
55	10	16	24	34	45
60	9	15	22	31	41
65	8	13	20	28	37
70	7	12	18	25	34
75	7	11	16	23	30
80	6	10	14	20	27
85	5	9	13	18	24
90	5	8	12	16	22

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 (lb)

Male

Male Dumbbell Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Upright Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	16	32	53	79
120	8	19	36	58	85
130	9	21	39	63	90
140	11	24	43	67	95
150	13	26	46	71	100
160	14	29	49	75	105
170	16	31	52	79	109
180	18	34	55	82	113
190	19	36	58	86	118
200	21	38	61	90	122
210	23	40	64	93	126
220	24	42	67	96	129
230	26	45	69	99	133
240	28	47	72	102	137
250	29	49	74	105	140
260	31	51	77	108	143
270	32	53	79	111	147
280	34	54	81	114	150
290	35	56	84	117	153
300	37	58	86	119	156
310	38	60	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	45	69	97
20	15	30	52	79	111
25	15	31	53	81	114
30	15	31	53	81	114
35	15	31	53	81	114
40	15	31	53	81	114
45	14	29	50	77	108
50	13	27	47	72	101
55	12	25	43	67	93
60	11	23	40	61	85
65	10	21	36	55	77
70	9	19	32	49	69
75	8	17	29	44	62
80	7	15	26	40	56
85	7	13	23	36	50
90	6	12	21	32	45

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
90	8	14	23	33	45
100	9	16	24	35	47
110	10	17	26	37	49
120	11	18	27	38	51
130	12	19	28	40	52
140	12	20	29	41	54
150	13	21	31	42	55
160	14	22	32	44	57
170	14	22	33	45	58
180	15	23	34	46	59
190	16	24	35	47	61
200	16	25	35	48	62
210	17	25	36	49	63
220	17	26	37	50	64
230	18	27	38	51	65
240	19	27	39	52	66
250	19	28	39	53	67
260	20	29	40	54	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	25	36	47
20	12	19	29	41	54
25	12	20	30	42	55
30	12	20	30	42	55
35	12	20	30	42	55
40	12	20	30	42	55
45	11	19	28	40	52
50	11	17	26	37	49
55	10	16	24	34	45
60	9	15	22	31	41
65	8	13	20	28	37
70	7	12	18	25	34
75	7	11	16	23	30
80	6	10	14	20	27
85	5	9	13	18	24
90	5	8	12	16	22

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