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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 46,000 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 23 x0.21 51 x0.46 92 x0.83 144 x1.31 205 x1.87
120 28 x0.23 58 x0.48 101 x0.84 156 x1.3 219 x1.83
130 33 x0.25 65 x0.5 110 x0.85 167 x1.28 232 x1.79
140 38 x0.27 72 x0.51 119 x0.85 178 x1.27 245 x1.75
150 42 x0.28 78 x0.52 127 x0.85 188 x1.25 257 x1.71
160 47 x0.3 85 x0.53 135 x0.84 198 x1.24 268 x1.68
170 52 x0.31 91 x0.53 143 x0.84 207 x1.22 279 x1.64
180 56 x0.31 97 x0.54 151 x0.84 216 x1.2 290 x1.61
190 61 x0.32 103 x0.54 158 x0.83 225 x1.18 300 x1.58
200 66 x0.33 108 x0.54 165 x0.83 233 x1.17 310 x1.55
210 70 x0.33 114 x0.54 172 x0.82 242 x1.15 319 x1.52
220 74 x0.34 120 x0.54 179 x0.81 250 x1.14 328 x1.49
230 78 x0.34 125 x0.54 185 x0.81 257 x1.12 337 x1.47
240 83 x0.34 130 x0.54 192 x0.8 265 x1.1 346 x1.44
250 87 x0.35 135 x0.54 198 x0.79 272 x1.09 354 x1.42
260 91 x0.35 140 x0.54 204 x0.78 279 x1.07 362 x1.39
270 95 x0.35 145 x0.54 210 x0.78 286 x1.06 370 x1.37
280 99 x0.35 150 x0.54 216 x0.77 293 x1.05 378 x1.35
290 103 x0.35 155 x0.53 222 x0.76 300 x1.03 386 x1.33
300 106 x0.35 160 x0.53 227 x0.76 306 x1.02 393 x1.31
310 110 x0.36 164 x0.53 233 x0.75 313 x1.01 400 x1.29
All 51 92 148 217 296

These male standards were last updated 15 hours ago and are based on 19,000 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 15 x0.17 31 x0.35 55 x0.61 85 x0.94 119 x1.32
100 17 x0.17 35 x0.35 59 x0.59 90 x0.9 126 x1.26
110 20 x0.18 38 x0.35 64 x0.58 96 x0.87 132 x1.2
120 22 x0.18 41 x0.34 68 x0.56 101 x0.84 138 x1.15
130 24 x0.19 44 x0.34 72 x0.55 105 x0.81 144 x1.11
140 27 x0.19 47 x0.34 75 x0.54 110 x0.78 149 x1.06
150 29 x0.19 50 x0.33 79 x0.53 114 x0.76 154 x1.03
160 31 x0.19 53 x0.33 82 x0.51 118 x0.74 159 x0.99
170 33 x0.19 55 x0.33 85 x0.5 122 x0.72 163 x0.96
180 35 x0.19 58 x0.32 89 x0.49 126 x0.7 167 x0.93
190 36 x0.19 60 x0.32 92 x0.48 129 x0.68 171 x0.9
200 38 x0.19 63 x0.31 94 x0.47 133 x0.66 175 x0.88
210 40 x0.19 65 x0.31 97 x0.46 136 x0.65 179 x0.85
220 42 x0.19 67 x0.3 100 x0.45 139 x0.63 183 x0.83
230 43 x0.19 69 x0.3 102 x0.45 142 x0.62 186 x0.81
240 45 x0.19 71 x0.3 105 x0.44 145 x0.61 190 x0.79
250 47 x0.19 73 x0.29 107 x0.43 148 x0.59 193 x0.77
260 48 x0.19 75 x0.29 110 x0.42 151 x0.58 196 x0.75
All 26 47 76 112 154

These female standards were last updated 15 hours ago and are based on 3,000 filtered lifts.

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

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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.

More Exercises

Barbell

Bench Press 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug T-Bar Row Decline Bench Press Seated Shoulder Press Stiff Legged Deadlift Tricep Extension Zercher Squat Preacher Curl Floor Press Wrist Curl Bulgarian Split Squat Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat

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