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.

Exercise

Compare With

Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Upright Row standards are based on 120,000 lifts by Strength Level users

How To Upright Row

♂ Male
♀ Female

Male Upright Row Standards (lb)

Strength Level	Weight
Beginner	49 lb
Novice	90 lb
Intermediate	145 lb
Advanced	214 lb
Elite	292 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

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 145 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 49 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	49	89	141	201
120	27	56	99	153	215
130	32	63	108	164	228
140	36	70	116	174	241
150	41	76	124	184	252
160	46	83	132	194	264
170	50	89	140	203	275
180	55	95	148	213	285
190	60	101	155	221	295
200	64	106	162	230	305
210	68	112	169	238	315
220	73	117	176	246	324
230	77	123	182	254	332
240	81	128	189	261	341
250	85	133	195	268	349
260	89	138	201	275	357
270	93	143	207	282	365
280	97	148	213	289	373
290	101	152	218	296	380
300	104	157	224	302	388
310	108	162	229	308	395

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	77	124	182	248
20	48	88	142	208	284
25	49	90	145	214	292
30	49	90	145	214	292
35	49	90	145	214	292
40	49	90	145	214	292
45	47	85	138	203	277
50	44	80	129	190	260
55	41	74	120	176	240
60	37	68	109	161	219
65	34	61	99	145	198
70	30	55	89	130	178
75	27	49	79	117	159
80	24	44	71	104	142
85	22	39	63	93	127
90	19	35	57	84	115

Calculate Your Strength Level

Female Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	25 lb
Novice	46 lb
Intermediate	75 lb
Advanced	111 lb
Elite	151 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.55x
Advanced	0.80x
Elite	1.05x

How much should I be able to Upright Row? (lb)

What is the average Upright Row? The average Upright Row weight for a female lifter is 75 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Upright Row? Female beginners should aim to lift 25 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	31	54	83	117
100	17	34	58	89	124
110	20	38	63	94	130
120	22	41	67	99	136
130	24	44	70	104	141
140	26	47	74	108	147
150	28	49	78	112	151
160	30	52	81	116	156
170	32	54	84	120	160
180	34	57	87	124	165
190	36	59	90	127	169
200	38	62	93	131	172
210	39	64	96	134	176
220	41	66	98	137	180
230	43	68	101	140	183
240	44	70	103	143	187
250	46	72	106	146	190
260	48	74	108	148	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	39	64	94	129
20	25	45	73	108	147
25	25	46	75	111	151
30	25	46	75	111	151
35	25	46	75	111	151
40	25	46	75	111	151
45	24	44	71	105	143
50	23	41	67	99	134
55	21	38	62	91	124
60	19	35	56	83	114
65	17	31	51	75	103
70	15	28	46	67	92
75	14	25	41	60	82
80	12	23	37	54	74
85	11	20	33	48	66
90	10	18	30	44	59

Calculate Your Strength Level

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.

Post your feedback and suggestions on our Facebook page:

Find us on Facebook

About - FAQ - Privacy Policy

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	49	89	141	201
120	27	56	99	153	215
130	32	63	108	164	228
140	36	70	116	174	241
150	41	76	124	184	252
160	46	83	132	194	264
170	50	89	140	203	275
180	55	95	148	213	285
190	60	101	155	221	295
200	64	106	162	230	305
210	68	112	169	238	315
220	73	117	176	246	324
230	77	123	182	254	332
240	81	128	189	261	341
250	85	133	195	268	349
260	89	138	201	275	357
270	93	143	207	282	365
280	97	148	213	289	373
290	101	152	218	296	380
300	104	157	224	302	388
310	108	162	229	308	395

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	77	124	182	248
20	48	88	142	208	284
25	49	90	145	214	292
30	49	90	145	214	292
35	49	90	145	214	292
40	49	90	145	214	292
45	47	85	138	203	277
50	44	80	129	190	260
55	41	74	120	176	240
60	37	68	109	161	219
65	34	61	99	145	198
70	30	55	89	130	178
75	27	49	79	117	159
80	24	44	71	104	142
85	22	39	63	93	127
90	19	35	57	84	115

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	31	54	83	117
100	17	34	58	89	124
110	20	38	63	94	130
120	22	41	67	99	136
130	24	44	70	104	141
140	26	47	74	108	147
150	28	49	78	112	151
160	30	52	81	116	156
170	32	54	84	120	160
180	34	57	87	124	165
190	36	59	90	127	169
200	38	62	93	131	172
210	39	64	96	134	176
220	41	66	98	137	180
230	43	68	101	140	183
240	44	70	103	143	187
250	46	72	106	146	190
260	48	74	108	148	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	39	64	94	129
20	25	45	73	108	147
25	25	46	75	111	151
30	25	46	75	111	151
35	25	46	75	111	151
40	25	46	75	111	151
45	24	44	71	105	143
50	23	41	67	99	134
55	21	38	62	91	124
60	19	35	56	83	114
65	17	31	51	75	103
70	15	28	46	67	92
75	14	25	41	60	82
80	12	23	37	54	74
85	11	20	33	48	66
90	10	18	30	44	59

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	49	89	141	201
120	27	56	99	153	215
130	32	63	108	164	228
140	36	70	116	174	241
150	41	76	124	184	252
160	46	83	132	194	264
170	50	89	140	203	275
180	55	95	148	213	285
190	60	101	155	221	295
200	64	106	162	230	305
210	68	112	169	238	315
220	73	117	176	246	324
230	77	123	182	254	332
240	81	128	189	261	341
250	85	133	195	268	349
260	89	138	201	275	357
270	93	143	207	282	365
280	97	148	213	289	373
290	101	152	218	296	380
300	104	157	224	302	388
310	108	162	229	308	395

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	77	124	182	248
20	48	88	142	208	284
25	49	90	145	214	292
30	49	90	145	214	292
35	49	90	145	214	292
40	49	90	145	214	292
45	47	85	138	203	277
50	44	80	129	190	260
55	41	74	120	176	240
60	37	68	109	161	219
65	34	61	99	145	198
70	30	55	89	130	178
75	27	49	79	117	159
80	24	44	71	104	142
85	22	39	63	93	127
90	19	35	57	84	115

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	31	54	83	117
100	17	34	58	89	124
110	20	38	63	94	130
120	22	41	67	99	136
130	24	44	70	104	141
140	26	47	74	108	147
150	28	49	78	112	151
160	30	52	81	116	156
170	32	54	84	120	160
180	34	57	87	124	165
190	36	59	90	127	169
200	38	62	93	131	172
210	39	64	96	134	176
220	41	66	98	137	180
230	43	68	101	140	183
240	44	70	103	143	187
250	46	72	106	146	190
260	48	74	108	148	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	39	64	94	129
20	25	45	73	108	147
25	25	46	75	111	151
30	25	46	75	111	151
35	25	46	75	111	151
40	25	46	75	111	151
45	24	44	71	105	143
50	23	41	67	99	134
55	21	38	62	91	124
60	19	35	56	83	114
65	17	31	51	75	103
70	15	28	46	67	92
75	14	25	41	60	82
80	12	23	37	54	74
85	11	20	33	48	66
90	10	18	30	44	59

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	49	89	141	201
120	27	56	99	153	215
130	32	63	108	164	228
140	36	70	116	174	241
150	41	76	124	184	252
160	46	83	132	194	264
170	50	89	140	203	275
180	55	95	148	213	285
190	60	101	155	221	295
200	64	106	162	230	305
210	68	112	169	238	315
220	73	117	176	246	324
230	77	123	182	254	332
240	81	128	189	261	341
250	85	133	195	268	349
260	89	138	201	275	357
270	93	143	207	282	365
280	97	148	213	289	373
290	101	152	218	296	380
300	104	157	224	302	388
310	108	162	229	308	395

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	77	124	182	248
20	48	88	142	208	284
25	49	90	145	214	292
30	49	90	145	214	292
35	49	90	145	214	292
40	49	90	145	214	292
45	47	85	138	203	277
50	44	80	129	190	260
55	41	74	120	176	240
60	37	68	109	161	219
65	34	61	99	145	198
70	30	55	89	130	178
75	27	49	79	117	159
80	24	44	71	104	142
85	22	39	63	93	127
90	19	35	57	84	115

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	31	54	83	117
100	17	34	58	89	124
110	20	38	63	94	130
120	22	41	67	99	136
130	24	44	70	104	141
140	26	47	74	108	147
150	28	49	78	112	151
160	30	52	81	116	156
170	32	54	84	120	160
180	34	57	87	124	165
190	36	59	90	127	169
200	38	62	93	131	172
210	39	64	96	134	176
220	41	66	98	137	180
230	43	68	101	140	183
240	44	70	103	143	187
250	46	72	106	146	190
260	48	74	108	148	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	39	64	94	129
20	25	45	73	108	147
25	25	46	75	111	151
30	25	46	75	111	151
35	25	46	75	111	151
40	25	46	75	111	151
45	24	44	71	105	143
50	23	41	67	99	134
55	21	38	62	91	124
60	19	35	56	83	114
65	17	31	51	75	103
70	15	28	46	67	92
75	14	25	41	60	82
80	12	23	37	54	74
85	11	20	33	48	66
90	10	18	30	44	59