Register Log In

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 70,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

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 x1.86
120 28 x0.23 58 x0.48 101 x0.84 156 x1.3 219 x1.82
130 33 x0.25 65 x0.5 110 x0.85 167 x1.28 232 x1.78
140 38 x0.27 72 x0.51 119 x0.85 177 x1.27 244 x1.75
150 43 x0.28 78 x0.52 127 x0.85 188 x1.25 256 x1.71
160 47 x0.3 84 x0.53 135 x0.84 197 x1.23 268 x1.67
170 52 x0.31 91 x0.53 143 x0.84 207 x1.22 279 x1.64
180 56 x0.31 97 x0.54 150 x0.84 216 x1.2 289 x1.61
190 61 x0.32 103 x0.54 158 x0.83 225 x1.18 299 x1.58
200 65 x0.33 108 x0.54 165 x0.82 233 x1.16 309 x1.55
210 70 x0.33 114 x0.54 172 x0.82 241 x1.15 319 x1.52
220 74 x0.34 119 x0.54 178 x0.81 249 x1.13 328 x1.49
230 78 x0.34 125 x0.54 185 x0.8 257 x1.12 336 x1.46
240 83 x0.34 130 x0.54 191 x0.8 264 x1.1 345 x1.44
250 87 x0.35 135 x0.54 197 x0.79 272 x1.09 353 x1.41
260 91 x0.35 140 x0.54 204 x0.78 279 x1.07 361 x1.39
270 95 x0.35 145 x0.54 209 x0.78 286 x1.06 369 x1.37
280 99 x0.35 150 x0.54 215 x0.77 292 x1.04 377 x1.35
290 102 x0.35 155 x0.53 221 x0.76 299 x1.03 384 x1.33
300 106 x0.35 159 x0.53 226 x0.75 305 x1.02 392 x1.31
310 110 x0.35 164 x0.53 232 x0.75 312 x1.01 399 x1.29
All 51 92 148 217 296

These male standards were last updated 5 days ago and are based on 20,000 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 54 x0.6 84 x0.93 118 x1.31
100 17 x0.17 34 x0.34 59 x0.59 89 x0.89 125 x1.25
110 20 x0.18 38 x0.34 63 x0.57 95 x0.86 132 x1.2
120 22 x0.18 41 x0.34 67 x0.56 100 x0.83 138 x1.15
130 24 x0.19 44 x0.34 71 x0.55 105 x0.81 143 x1.1
140 27 x0.19 47 x0.34 75 x0.54 110 x0.78 149 x1.06
150 29 x0.19 50 x0.33 79 x0.53 114 x0.76 154 x1.03
160 31 x0.19 53 x0.33 82 x0.51 118 x0.74 159 x0.99
170 33 x0.19 56 x0.33 86 x0.5 122 x0.72 163 x0.96
180 35 x0.19 58 x0.32 89 x0.49 126 x0.7 168 x0.93
190 37 x0.19 61 x0.32 92 x0.48 130 x0.68 172 x0.91
200 39 x0.19 63 x0.32 95 x0.48 133 x0.67 176 x0.88
210 41 x0.19 65 x0.31 98 x0.47 137 x0.65 180 x0.86
220 42 x0.19 68 x0.31 101 x0.46 140 x0.64 184 x0.84
230 44 x0.19 70 x0.3 103 x0.45 143 x0.62 187 x0.82
240 46 x0.19 72 x0.3 106 x0.44 146 x0.61 191 x0.8
250 48 x0.19 74 x0.3 109 x0.43 149 x0.6 194 x0.78
260 49 x0.19 76 x0.29 111 x0.43 152 x0.59 198 x0.76
All 26 47 76 112 153

These female standards were last updated 5 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.

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.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare upright row versus one of the following exercises:

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

Post your feedback and suggestions on our Facebook page:

About - FAQ - Privacy Policy