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.

Our upright row standards are based on 72,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 22 x0.2 49 x0.45 89 x0.81 141 x1.28 201 x1.83
120 27 x0.22 56 x0.47 99 x0.82 153 x1.27 215 x1.79
130 32 x0.24 63 x0.49 108 x0.83 164 x1.26 228 x1.76
140 36 x0.26 70 x0.5 116 x0.83 174 x1.24 241 x1.72
150 41 x0.27 76 x0.51 124 x0.83 184 x1.23 252 x1.68
160 46 x0.29 83 x0.52 132 x0.83 194 x1.21 264 x1.65
170 50 x0.3 89 x0.52 140 x0.82 203 x1.2 275 x1.62
180 55 x0.31 95 x0.53 148 x0.82 213 x1.18 285 x1.58
190 60 x0.31 101 x0.53 155 x0.82 221 x1.16 295 x1.55
200 64 x0.32 106 x0.53 162 x0.81 230 x1.15 305 x1.53
210 68 x0.33 112 x0.53 169 x0.8 238 x1.13 315 x1.5
220 73 x0.33 117 x0.53 176 x0.8 246 x1.12 324 x1.47
230 77 x0.33 123 x0.53 182 x0.79 254 x1.1 332 x1.45
240 81 x0.34 128 x0.53 189 x0.79 261 x1.09 341 x1.42
250 85 x0.34 133 x0.53 195 x0.78 268 x1.07 349 x1.4
260 89 x0.34 138 x0.53 201 x0.77 275 x1.06 357 x1.37
270 93 x0.34 143 x0.53 207 x0.77 282 x1.05 365 x1.35
280 97 x0.35 148 x0.53 213 x0.76 289 x1.03 373 x1.33
290 101 x0.35 152 x0.53 218 x0.75 296 x1.02 380 x1.31
300 104 x0.35 157 x0.52 224 x0.75 302 x1.01 388 x1.29
310 108 x0.35 162 x0.52 229 x0.74 308 x0.99 395 x1.27
All 49 90 145 214 292

These male standards were last updated June and are based on 18,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Female Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 15 x0.16 31 x0.34 54 x0.6 83 x0.92 117 x1.3
100 17 x0.17 34 x0.34 58 x0.58 89 x0.89 124 x1.24
110 20 x0.18 38 x0.34 63 x0.57 94 x0.86 130 x1.18
120 22 x0.18 41 x0.34 67 x0.56 99 x0.83 136 x1.13
130 24 x0.18 44 x0.34 70 x0.54 104 x0.8 141 x1.09
140 26 x0.19 47 x0.33 74 x0.53 108 x0.77 147 x1.05
150 28 x0.19 49 x0.33 78 x0.52 112 x0.75 151 x1.01
160 30 x0.19 52 x0.32 81 x0.51 116 x0.73 156 x0.97
170 32 x0.19 54 x0.32 84 x0.49 120 x0.71 160 x0.94
180 34 x0.19 57 x0.32 87 x0.48 124 x0.69 165 x0.91
190 36 x0.19 59 x0.31 90 x0.47 127 x0.67 169 x0.89
200 38 x0.19 62 x0.31 93 x0.46 131 x0.65 172 x0.86
210 39 x0.19 64 x0.3 96 x0.46 134 x0.64 176 x0.84
220 41 x0.19 66 x0.3 98 x0.45 137 x0.62 180 x0.82
230 43 x0.19 68 x0.3 101 x0.44 140 x0.61 183 x0.8
240 44 x0.19 70 x0.29 103 x0.43 143 x0.6 187 x0.78
250 46 x0.18 72 x0.29 106 x0.42 146 x0.58 190 x0.76
260 48 x0.18 74 x0.28 108 x0.42 148 x0.57 193 x0.74
All 25 46 75 111 151

These female standards were last updated June and are based on 3,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Front Squat Bent Over Row Incline Bench Press Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Military Press Seated Shoulder Press Close Grip Bench Press EZ Bar Curl Barbell Shrug Lying Tricep Extension Strict Curl Decline Bench Press Zercher Squat Pendlay Row Box Squat T-Bar Row Preacher Curl Paused Bench Press Rack Pull Floor Press Barbell Reverse Lunge Wrist Curl Stiff Leg Deadlift Barbell Calf Raise Bulgarian Split Squat Barbell Lunge Tricep Extension Good Morning Split Squat Pause Squat Bodyweight Calf Raise Safety Bar Squat Neck Curl Deficit Deadlift Log Press Reverse Barbell Curl Wide Grip Bench Press Sumo Squat Single Leg Deadlift Neck Extension Barbell Glute Bridge Reverse Grip Bench Press Reverse Wrist Curl Pause Deadlift JM Press Ab Wheel Rollout Bench Pull Snatch Grip Deadlift Bench Pin Press Behind The Neck Press Barbell Hack Squat Landmine Press Landmine Squat Pin Squat Snatch Deadlift Barbell Front Raise Belt Squat Reverse Curl Yates Row Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Post your feedback and suggestions on our Facebook page:

Find us on Facebook

About - FAQ - Privacy Policy