Upright Row Standards (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 22,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 25 x0.23 54 x0.49 95 x0.87 149 x1.35 211 x1.92
120 30 x0.25 60 x0.5 104 x0.87 160 x1.34 225 x1.87
130 34 x0.26 67 x0.52 113 x0.87 171 x1.32 237 x1.83
140 39 x0.28 74 x0.53 122 x0.87 181 x1.3 250 x1.78
150 44 x0.29 80 x0.53 130 x0.86 191 x1.27 261 x1.74
160 48 x0.3 86 x0.54 137 x0.86 201 x1.25 272 x1.7
170 53 x0.31 92 x0.54 145 x0.85 210 x1.23 283 x1.66
180 57 x0.32 98 x0.54 152 x0.85 219 x1.21 293 x1.63
190 62 x0.32 104 x0.55 159 x0.84 227 x1.19 303 x1.59
200 66 x0.33 109 x0.55 166 x0.83 235 x1.18 312 x1.56
210 70 x0.33 115 x0.55 173 x0.82 243 x1.16 321 x1.53
220 74 x0.34 120 x0.55 179 x0.82 251 x1.14 330 x1.5
230 78 x0.34 125 x0.54 186 x0.81 258 x1.12 339 x1.47
240 82 x0.34 130 x0.54 192 x0.8 265 x1.11 347 x1.45
250 86 x0.35 135 x0.54 198 x0.79 273 x1.09 355 x1.42
260 90 x0.35 140 x0.54 204 x0.78 279 x1.07 363 x1.4
270 94 x0.35 145 x0.54 209 x0.78 286 x1.06 370 x1.37
280 98 x0.35 149 x0.53 215 x0.77 292 x1.04 378 x1.35
290 101 x0.35 154 x0.53 220 x0.76 299 x1.03 385 x1.33
300 105 x0.35 158 x0.53 226 x0.75 305 x1.02 392 x1.31
310 109 x0.35 163 x0.52 231 x0.74 311 x1 399 x1.29
All 52 93 150 220 299

These male standards were last updated a week ago and are based on 10,000 filtered lifts.

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

Female Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 17 x0.19 34 x0.38 59 x0.65 90 x1 126 x1.4
100 19 x0.19 38 x0.38 63 x0.63 95 x0.95 132 x1.32
110 22 x0.2 41 x0.37 67 x0.61 100 x0.91 138 x1.25
120 24 x0.2 44 x0.36 71 x0.59 105 x0.87 143 x1.19
130 26 x0.2 46 x0.36 74 x0.57 109 x0.84 148 x1.14
140 28 x0.2 49 x0.35 78 x0.55 113 x0.81 153 x1.09
150 30 x0.2 51 x0.34 81 x0.54 117 x0.78 157 x1.05
160 31 x0.2 54 x0.34 84 x0.52 120 x0.75 161 x1.01
170 33 x0.2 56 x0.33 87 x0.51 124 x0.73 165 x0.97
180 35 x0.19 58 x0.32 89 x0.5 127 x0.71 169 x0.94
190 37 x0.19 61 x0.32 92 x0.48 130 x0.69 173 x0.91
200 38 x0.19 63 x0.31 95 x0.47 133 x0.67 176 x0.88
210 40 x0.19 65 x0.31 97 x0.46 136 x0.65 180 x0.86
220 41 x0.19 67 x0.3 100 x0.45 139 x0.63 183 x0.83
230 43 x0.19 68 x0.3 102 x0.44 142 x0.62 186 x0.81
240 44 x0.18 70 x0.29 104 x0.43 144 x0.6 189 x0.79
250 46 x0.18 72 x0.29 106 x0.42 147 x0.59 192 x0.77
260 47 x0.18 74 x0.28 108 x0.42 149 x0.57 195 x0.75
All 27 49 78 115 156

These female standards were last updated a week ago and are based on 1,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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