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.
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.
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.
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.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
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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. |
Compare upright row versus one of the following exercises: