Upright Row

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 community Upright Row standards are based on 125,000 lifts by Strength Level users

Male Upright Row Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

Female Upright Row Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

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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.