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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 72,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Upright Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 22 x0.2 49 x0.45 89 x0.81 141 x1.28 201 x1.83
120 27 x0.22 56 x0.47 99 x0.82 153 x1.27 215 x1.79
130 32 x0.24 63 x0.49 108 x0.83 164 x1.26 228 x1.76
140 36 x0.26 70 x0.5 116 x0.83 174 x1.24 241 x1.72
150 41 x0.27 76 x0.51 124 x0.83 184 x1.23 252 x1.68
160 46 x0.29 83 x0.52 132 x0.83 194 x1.21 264 x1.65
170 50 x0.3 89 x0.52 140 x0.82 203 x1.2 275 x1.62
180 55 x0.31 95 x0.53 148 x0.82 213 x1.18 285 x1.58
190 60 x0.31 101 x0.53 155 x0.82 221 x1.16 295 x1.55
200 64 x0.32 106 x0.53 162 x0.81 230 x1.15 305 x1.53
210 68 x0.33 112 x0.53 169 x0.8 238 x1.13 315 x1.5
220 73 x0.33 117 x0.53 176 x0.8 246 x1.12 324 x1.47
230 77 x0.33 123 x0.53 182 x0.79 254 x1.1 332 x1.45
240 81 x0.34 128 x0.53 189 x0.79 261 x1.09 341 x1.42
250 85 x0.34 133 x0.53 195 x0.78 268 x1.07 349 x1.4
260 89 x0.34 138 x0.53 201 x0.77 275 x1.06 357 x1.37
270 93 x0.34 143 x0.53 207 x0.77 282 x1.05 365 x1.35
280 97 x0.35 148 x0.53 213 x0.76 289 x1.03 373 x1.33
290 101 x0.35 152 x0.53 218 x0.75 296 x1.02 380 x1.31
300 104 x0.35 157 x0.52 224 x0.75 302 x1.01 388 x1.29
310 108 x0.35 162 x0.52 229 x0.74 308 x0.99 395 x1.27
All 49 90 145 214 292

These male standards were last updated a week ago and are based on 18,000 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 83 x0.92 117 x1.3
100 17 x0.17 34 x0.34 58 x0.58 89 x0.89 124 x1.24
110 20 x0.18 38 x0.34 63 x0.57 94 x0.86 130 x1.18
120 22 x0.18 41 x0.34 67 x0.56 99 x0.83 136 x1.13
130 24 x0.18 44 x0.34 70 x0.54 104 x0.8 141 x1.09
140 26 x0.19 47 x0.33 74 x0.53 108 x0.77 147 x1.05
150 28 x0.19 49 x0.33 78 x0.52 112 x0.75 151 x1.01
160 30 x0.19 52 x0.32 81 x0.51 116 x0.73 156 x0.97
170 32 x0.19 54 x0.32 84 x0.49 120 x0.71 160 x0.94
180 34 x0.19 57 x0.32 87 x0.48 124 x0.69 165 x0.91
190 36 x0.19 59 x0.31 90 x0.47 127 x0.67 169 x0.89
200 38 x0.19 62 x0.31 93 x0.46 131 x0.65 172 x0.86
210 39 x0.19 64 x0.3 96 x0.46 134 x0.64 176 x0.84
220 41 x0.19 66 x0.3 98 x0.45 137 x0.62 180 x0.82
230 43 x0.19 68 x0.3 101 x0.44 140 x0.61 183 x0.8
240 44 x0.19 70 x0.29 103 x0.43 143 x0.6 187 x0.78
250 46 x0.18 72 x0.29 106 x0.42 146 x0.58 190 x0.76
260 48 x0.18 74 x0.28 108 x0.42 148 x0.57 193 x0.74
All 25 46 75 111 151

These female standards were last updated a week ago and are based on 3,000 filtered lifts.

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

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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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare upright row versus one of the following exercises:

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

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