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 10,000 lifts by Strength Level users.

Go to 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
120 30 x0.25 61 x0.51 105 x0.87 161 x1.34 226 x1.88
130 34 x0.27 67 x0.52 114 x0.87 172 x1.32 239 x1.84
140 39 x0.28 74 x0.53 122 x0.87 182 x1.3 251 x1.79
150 44 x0.29 80 x0.54 130 x0.87 192 x1.28 263 x1.75
160 49 x0.3 87 x0.54 138 x0.86 202 x1.26 274 x1.71
170 53 x0.31 93 x0.55 146 x0.86 211 x1.24 285 x1.67
180 58 x0.32 99 x0.55 153 x0.85 220 x1.22 295 x1.64
190 62 x0.33 104 x0.55 161 x0.84 229 x1.2 305 x1.6
200 66 x0.33 110 x0.55 168 x0.84 237 x1.18 314 x1.57
210 71 x0.34 116 x0.55 174 x0.83 245 x1.17 324 x1.54
220 75 x0.34 121 x0.55 181 x0.82 253 x1.15 333 x1.51
230 79 x0.34 126 x0.55 187 x0.81 260 x1.13 341 x1.48
240 83 x0.35 131 x0.55 193 x0.81 268 x1.12 350 x1.46
250 87 x0.35 136 x0.54 199 x0.8 275 x1.1 358 x1.43
260 91 x0.35 141 x0.54 205 x0.79 282 x1.08 366 x1.41
270 95 x0.35 146 x0.54 211 x0.78 288 x1.07 373 x1.38
280 99 x0.35 151 x0.54 217 x0.77 295 x1.05 381 x1.36
290 102 x0.35 155 x0.54 222 x0.77 301 x1.04 388 x1.34
300 106 x0.35 160 x0.53 228 x0.76 308 x1.03 395 x1.32
310 110 x0.35 164 x0.53 233 x0.75 314 x1.01 402 x1.3
All 52 94 151 221 301

These male standards were last updated 18 hours ago and are based on 7,000 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
100 21 x0.21 39 x0.39 64 x0.64 94 x0.94 130 x1.3
110 23 x0.21 42 x0.38 68 x0.61 99 x0.9 135 x1.23
120 25 x0.21 45 x0.37 71 x0.59 104 x0.87 141 x1.17
130 27 x0.21 48 x0.37 75 x0.58 108 x0.83 146 x1.12
140 29 x0.21 50 x0.36 78 x0.56 112 x0.8 150 x1.07
150 31 x0.21 53 x0.35 81 x0.54 116 x0.77 155 x1.03
160 33 x0.21 55 x0.35 84 x0.53 119 x0.75 159 x0.99
170 35 x0.21 58 x0.34 87 x0.51 123 x0.72 163 x0.96
180 37 x0.2 60 x0.33 90 x0.5 126 x0.7 166 x0.92
190 39 x0.2 62 x0.33 93 x0.49 129 x0.68 170 x0.9
200 40 x0.2 64 x0.32 95 x0.48 132 x0.66 174 x0.87
210 42 x0.2 66 x0.32 98 x0.47 135 x0.64 177 x0.84
220 43 x0.2 68 x0.31 100 x0.45 138 x0.63 180 x0.82
230 45 x0.2 70 x0.3 102 x0.44 141 x0.61 183 x0.8
240 46 x0.19 72 x0.3 105 x0.44 143 x0.6 186 x0.78
250 48 x0.19 74 x0.29 107 x0.43 146 x0.58 189 x0.76
260 49 x0.19 75 x0.29 109 x0.42 148 x0.57 192 x0.74
All 28 50 78 114 153

These female standards were last updated 18 hours 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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