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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 39,000 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 24 x0.21 52 x0.47 92 x0.84 145 x1.32 207 x1.88
120 28 x0.24 59 x0.49 102 x0.85 157 x1.31 220 x1.84
130 33 x0.26 65 x0.5 111 x0.85 168 x1.29 234 x1.8
140 38 x0.27 72 x0.52 119 x0.85 179 x1.28 246 x1.76
150 43 x0.29 79 x0.52 128 x0.85 189 x1.26 258 x1.72
160 48 x0.3 85 x0.53 136 x0.85 198 x1.24 269 x1.68
170 52 x0.31 91 x0.54 144 x0.84 208 x1.22 280 x1.65
180 57 x0.32 97 x0.54 151 x0.84 217 x1.21 291 x1.62
190 61 x0.32 103 x0.54 158 x0.83 226 x1.19 301 x1.58
200 66 x0.33 109 x0.54 166 x0.83 234 x1.17 311 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 x1.5
230 79 x0.34 125 x0.54 186 x0.81 258 x1.12 338 x1.47
240 83 x0.35 130 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 x0.35 150 x0.54 216 x0.77 293 x1.05 378 x1.35
290 103 x0.35 155 x0.53 222 x0.76 300 x1.03 386 x1.33
300 106 x0.35 160 x0.53 227 x0.76 306 x1.02 393 x1.31
310 110 x0.35 164 x0.53 232 x0.75 313 x1.01 400 x1.29
All 51 92 148 218 297

These male standards were last updated yesterday and are based on 17,000 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 x0.35 55 x0.61 85 x0.95 120 x1.34
100 17 x0.17 35 x0.35 60 x0.6 91 x0.91 127 x1.27
110 20 x0.18 38 x0.35 64 x0.58 96 x0.88 133 x1.21
120 22 x0.18 41 x0.34 68 x0.57 101 x0.85 139 x1.16
130 24 x0.19 44 x0.34 72 x0.55 106 x0.82 145 x1.12
140 27 x0.19 47 x0.34 76 x0.54 111 x0.79 150 x1.07
150 29 x0.19 50 x0.34 79 x0.53 115 x0.77 155 x1.04
160 31 x0.19 53 x0.33 83 x0.52 119 x0.75 160 x1
170 33 x0.19 56 x0.33 86 x0.51 123 x0.72 165 x0.97
180 35 x0.19 58 x0.32 89 x0.5 127 x0.71 169 x0.94
190 37 x0.19 61 x0.32 92 x0.49 131 x0.69 173 x0.91
200 38 x0.19 63 x0.32 95 x0.48 134 x0.67 177 x0.89
210 40 x0.19 65 x0.31 98 x0.47 137 x0.65 181 x0.86
220 42 x0.19 68 x0.31 101 x0.46 141 x0.64 185 x0.84
230 44 x0.19 70 x0.3 103 x0.45 144 x0.63 189 x0.82
240 45 x0.19 72 x0.3 106 x0.44 147 x0.61 192 x0.8
250 47 x0.19 74 x0.3 109 x0.43 150 x0.6 195 x0.78
260 49 x0.19 76 x0.29 111 x0.43 153 x0.59 199 x0.76
All 26 47 77 113 155

These female standards were last updated yesterday 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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Hip Thrust Sumo Deadlift Romanian Deadlift Close Grip Bench Press Rack Pull Preacher Curl T-Bar Row Barbell Shrug Decline Bench Press Pendlay Row Box Squat Barbell Lunge Tricep Extension Bulgarian Split Squat Wrist Curl Floor Press Stiff Legged Deadlift Good Morning Lying Tricep Extension Split Squat Zercher Squat Landmine Squat Reverse Wrist Curl

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