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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 44,000 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 x1.29 233 x1.79
140 38 x0.27 72 x0.51 119 x0.85 178 x1.27 245 x1.75
150 43 x0.28 78 x0.52 127 x0.85 188 x1.25 257 x1.71
160 47 x0.3 85 x0.53 135 x0.85 198 x1.24 269 x1.68
170 52 x0.31 91 x0.53 143 x0.84 207 x1.22 280 x1.64
180 57 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 x1.19 300 x1.58
200 66 x0.33 109 x0.54 165 x0.83 234 x1.17 310 x1.55
210 70 x0.33 114 x0.54 172 x0.82 242 x1.15 320 x1.52
220 74 x0.34 120 x0.54 179 x0.81 250 x1.14 329 x1.49
230 79 x0.34 125 x0.54 186 x0.81 258 x1.12 338 x1.47
240 83 x0.35 131 x0.54 192 x0.8 265 x1.11 346 x1.44
250 87 x0.35 136 x0.54 198 x0.79 273 x1.09 355 x1.42
260 91 x0.35 141 x0.54 204 x0.79 280 x1.08 363 x1.4
270 95 x0.35 146 x0.54 210 x0.78 287 x1.06 371 x1.37
280 99 x0.35 151 x0.54 216 x0.77 294 x1.05 379 x1.35
290 103 x0.35 155 x0.54 222 x0.77 300 x1.04 386 x1.33
300 107 x0.36 160 x0.53 228 x0.76 307 x1.02 394 x1.31
310 110 x0.36 165 x0.53 233 x0.75 313 x1.01 401 x1.29
All 51 92 148 218 297

These male standards were last updated 2 days 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 x0.16 31 x0.34 55 x0.61 85 x0.94 119 x1.33
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 x0.87 133 x1.21
120 22 x0.18 41 x0.34 68 x0.56 101 x0.84 139 x1.16
130 24 x0.19 44 x0.34 72 x0.55 106 x0.81 144 x1.11
140 26 x0.19 47 x0.34 75 x0.54 110 x0.79 150 x1.07
150 29 x0.19 50 x0.33 79 x0.53 115 x0.76 155 x1.03
160 31 x0.19 53 x0.33 82 x0.52 119 x0.74 159 x1
170 33 x0.19 55 x0.33 86 x0.5 123 x0.72 164 x0.96
180 35 x0.19 58 x0.32 89 x0.49 126 x0.7 168 x0.93
190 37 x0.19 60 x0.32 92 x0.48 130 x0.68 172 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 98 x0.47 137 x0.65 180 x0.86
220 42 x0.19 67 x0.31 100 x0.46 140 x0.64 184 x0.84
230 44 x0.19 70 x0.3 103 x0.45 143 x0.62 188 x0.82
240 45 x0.19 72 x0.3 106 x0.44 146 x0.61 191 x0.8
250 47 x0.19 74 x0.29 108 x0.43 149 x0.6 194 x0.78
260 49 x0.19 76 x0.29 111 x0.43 152 x0.58 198 x0.76
All 26 47 76 113 154

These female standards were last updated 2 days ago and are based on 3,000 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 Press 11,361,000 lifts Squat 6,593,000 lifts Deadlift 6,732,000 lifts Shoulder Press 1,713,000 lifts Military Press 219,000 lifts Barbell Curl 822,000 lifts Front Squat 545,000 lifts Incline Bench Press 341,000 lifts Bent Over Row 535,000 lifts Hex Bar Deadlift 260,000 lifts Sumo Deadlift 87,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts Close Grip Bench Press 40,000 lifts Rack Pull 31,000 lifts EZ Bar Curl 9,000 lifts Seated Shoulder Press 32,000 lifts Lying Tricep Extension 59,000 lifts T-Bar Row 66,000 lifts Preacher Curl 28,000 lifts Barbell Shrug 96,000 lifts Decline Bench Press 66,000 lifts Tricep Extension 45,000 lifts Box Squat 19,000 lifts Barbell Lunge 10,000 lifts Bulgarian Split Squat 9,000 lifts Pendlay Row 45,000 lifts Floor Press 12,000 lifts Stiff Legged Deadlift 14,000 lifts Upright Row 44,000 lifts Reverse Barbell Curl 1,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Good Morning 25,000 lifts Split Squat 5,000 lifts Reverse Wrist Curl 3,000 lifts Reverse Grip Bench Press 905 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

Power Clean 408,000 lifts Clean and Jerk 152,000 lifts Snatch 155,000 lifts Clean 120,000 lifts Hang Clean 3,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Clean and Press 106,000 lifts Power Snatch 8,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 797,000 lifts Dumbbell Curl 636,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 191,000 lifts Dumbbell Row 155,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Dumbbell Front Raise 37,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Decline Dumbbell Bench Press 5,000 lifts Chest Supported Dumbbell Row 969 lifts Dumbbell Pullover 8,000 lifts Dumbbell Concentration Curl 30,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 65,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Vertical Leg Press 17,000 lifts Hip Abduction 10,000 lifts Lying Leg Curl 34,000 lifts Seated Calf Raise 10,000 lifts Seated Leg Curl 44,000 lifts Hack Squat 15,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Rope Pushdown 53,000 lifts Tricep Pushdown 76,000 lifts Face Pull 13,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 747 lifts Cable Pull Through 469 lifts Cable Crunch 843 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 Barbell Curl Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Rack Pull EZ Bar Curl Seated Shoulder Press Lying Tricep Extension T-Bar Row Preacher Curl Barbell Shrug Decline Bench Press Tricep Extension Box Squat Barbell Lunge Bulgarian Split Squat Pendlay Row Floor Press Stiff Legged Deadlift Reverse Barbell Curl Zercher Squat Wrist Curl Good Morning Split Squat Reverse Wrist Curl Reverse Grip Bench Press Landmine Squat

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