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 152,848 lifts by Strength Level users

Male Upright Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner46 lb
Novice86 lb
Intermediate140 lb
Advanced207 lb
Elite284 lb

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

BWBeg.Nov.Int.Adv.Elite
110204685135194
120255394146208
1302960103157221
1403466111168233
1503972119178245
1604379127188256
1704885135197267
1805291143206278
1905797150215288
20061102157223298
21065108164232307
22070113171240316
23074119177247325
24078124183255334
25082129190262342
26086134196269350
27090139202276358
28094144207283366
29098148213289373
300101153219296381
310105158224302388

How many sets and reps of Upright Row should I do?

These are the most popular Upright Row workouts done by male lifters:

3x10 21%
3x12 11%
3x8 10%
4x10 10%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.