Upright Row Standards

Measured in lb

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

Exercise

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Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Upright Row standards are based on 131,538 lifts by Strength Level users

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♂ Male
♀ Female

Male Upright Row Standards (lb)

Strength Level	Weight
Beginner	46 lb
Novice	86 lb
Intermediate	140 lb
Advanced	207 lb
Elite	284 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Upright Row? The average Upright Row weight for a male lifter is 140 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Upright Row? Male beginners should aim to lift 46 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

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

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

3x10 20%

3x8 10%

4x10 10%

3x12 10%

2x10 6%

4x12 5%

5x5 4%

3x15 3%

5x10 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	866
2	3	8	10%	441
3	4	10	10%	425
4	3	12	10%	413
5	2	10	6%	237
6	4	12	5%	216
7	5	5	4%	163
8	3	15	3%	137
9	5	10	3%	132
10	4	8	3%	129

Calculate Your Strength Level

Female Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	24 lb
Novice	45 lb
Intermediate	73 lb
Advanced	108 lb
Elite	147 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.75x
Elite	1.05x

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

What is the average Upright Row? The average Upright Row weight for a female lifter is 73 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Upright Row? Female beginners should aim to lift 24 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

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

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

3x10 20%

3x12 13%

4x10 10%

4x12 7%

3x8 7%

4x8 6%

3x15 5%

2x10 4%

4x15 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	214
2	3	12	13%	141
3	4	10	10%	104
4	4	12	7%	71
5	3	8	7%	70
6	4	8	6%	60
7	3	15	5%	50
8	2	10	4%	39
9	4	15	2%	26
10	2	12	2%	25

Calculate Your Strength Level

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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.

Upright Row Standards

Measured in lb

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

Male Upright Row Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Upright Row Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Rate Your Lifts Against Other People

What do the strength standards mean?

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	866
2	3	8	10%	441
3	4	10	10%	425
4	3	12	10%	413
5	2	10	6%	237
6	4	12	5%	216
7	5	5	4%	163
8	3	15	3%	137
9	5	10	3%	132
10	4	8	3%	129

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	214
2	3	12	13%	141
3	4	10	10%	104
4	4	12	7%	71
5	3	8	7%	70
6	4	8	6%	60
7	3	15	5%	50
8	2	10	4%	39
9	4	15	2%	26
10	2	12	2%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	866
2	3	8	10%	441
3	4	10	10%	425
4	3	12	10%	413
5	2	10	6%	237
6	4	12	5%	216
7	5	5	4%	163
8	3	15	3%	137
9	5	10	3%	132
10	4	8	3%	129

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	214
2	3	12	13%	141
3	4	10	10%	104
4	4	12	7%	71
5	3	8	7%	70
6	4	8	6%	60
7	3	15	5%	50
8	2	10	4%	39
9	4	15	2%	26
10	2	12	2%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	866
2	3	8	10%	441
3	4	10	10%	425
4	3	12	10%	413
5	2	10	6%	237
6	4	12	5%	216
7	5	5	4%	163
8	3	15	3%	137
9	5	10	3%	132
10	4	8	3%	129

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	214
2	3	12	13%	141
3	4	10	10%	104
4	4	12	7%	71
5	3	8	7%	70
6	4	8	6%	60
7	3	15	5%	50
8	2	10	4%	39
9	4	15	2%	26
10	2	12	2%	25