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 22,000 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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	25 x0.22	54 x0.49	96 x0.87	150 x1.36	213 x1.94
120	29 x0.25	60 x0.5	105 x0.87	161 x1.34	226 x1.89
130	34 x0.26	67 x0.52	114 x0.87	172 x1.32	239 x1.84
140	39 x0.28	74 x0.53	122 x0.87	182 x1.3	251 x1.8
150	43 x0.29	80 x0.53	130 x0.87	192 x1.28	263 x1.75
160	48 x0.3	86 x0.54	138 x0.86	202 x1.26	274 x1.71
170	53 x0.31	92 x0.54	145 x0.86	211 x1.24	285 x1.67
180	57 x0.32	98 x0.54	153 x0.85	220 x1.22	295 x1.64
190	61 x0.32	104 x0.55	160 x0.84	228 x1.2	305 x1.6
200	66 x0.33	109 x0.55	167 x0.83	236 x1.18	314 x1.57
210	70 x0.33	114 x0.55	173 x0.82	244 x1.16	323 x1.54
220	74 x0.34	120 x0.54	180 x0.82	252 x1.14	332 x1.51
230	78 x0.34	125 x0.54	186 x0.81	259 x1.13	340 x1.48
240	82 x0.34	130 x0.54	192 x0.8	266 x1.11	349 x1.45
250	86 x0.34	135 x0.54	198 x0.79	273 x1.09	357 x1.43
260	90 x0.34	140 x0.54	204 x0.78	280 x1.08	364 x1.4
270	93 x0.35	144 x0.53	209 x0.78	287 x1.06	372 x1.38
280	97 x0.35	149 x0.53	215 x0.77	293 x1.05	379 x1.35
290	101 x0.35	153 x0.53	220 x0.76	300 x1.03	386 x1.33
300	104 x0.35	158 x0.53	226 x0.75	306 x1.02	393 x1.31
310	108 x0.35	162 x0.52	231 x0.74	312 x1.01	400 x1.29
All	51	93	150	220	300

These male standards were last updated 5 days ago and are based on 11,000 filtered lifts.

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

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16 x0.18	34 x0.37	58 x0.65	89 x0.99	125 x1.39
100	19 x0.19	37 x0.37	62 x0.62	95 x0.95	132 x1.32
110	21 x0.19	40 x0.37	67 x0.61	100 x0.91	137 x1.25
120	23 x0.19	43 x0.36	71 x0.59	104 x0.87	143 x1.19
130	26 x0.2	46 x0.35	74 x0.57	109 x0.84	148 x1.14
140	28 x0.2	49 x0.35	78 x0.55	113 x0.81	153 x1.09
150	30 x0.2	51 x0.34	81 x0.54	117 x0.78	158 x1.05
160	31 x0.2	54 x0.34	84 x0.53	121 x0.76	162 x1.01
170	33 x0.2	56 x0.33	87 x0.51	125 x0.73	166 x0.98
180	35 x0.2	59 x0.33	90 x0.5	128 x0.71	170 x0.95
190	37 x0.19	61 x0.32	93 x0.49	131 x0.69	174 x0.92
200	39 x0.19	63 x0.32	96 x0.48	134 x0.67	178 x0.89
210	40 x0.19	65 x0.31	98 x0.47	138 x0.65	181 x0.86
220	42 x0.19	67 x0.31	101 x0.46	141 x0.64	185 x0.84
230	43 x0.19	69 x0.3	103 x0.45	143 x0.62	188 x0.82
240	45 x0.19	71 x0.3	105 x0.44	146 x0.61	191 x0.8
250	46 x0.19	73 x0.29	108 x0.43	149 x0.6	194 x0.78
260	48 x0.18	75 x0.29	110 x0.42	151 x0.58	197 x0.76
All	27	48	78	115	157

These female standards were last updated 5 days ago and are based on 2,000 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.
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.