Upright Row Standards (lb)

The average Upright Row is 130 lb for men and 68 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Upright Row strength standards are based on 245,057 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Upright Row Standards (lb)

Weight

Strength Level	Weight
Beginner	47 lb
Novice	82 lb
Intermediate	130 lb
Advanced	188 lb
Elite	253 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.75x
Advanced	1.05x
Elite	1.45x

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 130 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 47 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	46	81	124	175
120	27	53	89	134	187
130	31	59	97	144	198
140	36	65	104	153	209
150	40	70	112	162	219
160	44	76	119	171	229
170	48	82	126	179	239
180	53	87	132	187	248
190	57	92	139	195	257
200	61	97	145	202	265
210	65	102	151	209	274
220	69	107	157	216	282
230	72	112	163	223	289
240	76	117	168	230	297
250	80	121	174	236	304
260	84	126	179	242	311
270	87	130	184	248	318
280	91	134	190	254	325
290	94	139	195	260	331
300	97	143	199	266	337
310	101	147	204	271	344

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	160	216
20	46	80	126	183	247
25	47	82	130	188	253
30	47	82	130	188	253
35	47	82	130	188	253
40	47	82	130	188	253
45	44	78	123	178	240
50	42	73	115	166	224
55	38	67	106	153	207
60	35	61	97	140	189
65	32	55	88	127	171
70	29	50	79	114	154
75	26	45	71	102	138
80	23	40	63	92	124
85	21	36	57	82	111
90	18	32	51	74	99

How many sets and reps of Upright Row should I do?

These are the most popular Upright Row workouts done by male lifters:

3x10 21%

3x12 11%

3x8 10%

4x10 10%

2x10 5%

4x12 5%

3x15 3%

5x5 3%

4x8 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	1181
2	3	12	11%	609
3	3	8	10%	571
4	4	10	10%	558
5	2	10	5%	294
6	4	12	5%	283
7	3	15	3%	180
7	5	5	3%	180
9	4	8	3%	155
10	5	10	3%	151

Female

Female Upright Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	25 lb
Novice	44 lb
Intermediate	68 lb
Advanced	98 lb
Elite	131 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

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 68 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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	30	50	75	104
100	18	33	54	80	109
110	20	36	58	84	114
120	22	39	61	88	119
130	24	41	64	92	124
140	26	44	67	96	128
150	28	46	70	99	132
160	30	49	73	103	136
170	32	51	76	106	139
180	33	53	78	109	143
190	35	55	81	112	146
200	36	57	83	115	149
210	38	59	86	117	153
220	39	61	88	120	156
230	41	62	90	123	158
240	42	64	92	125	161
250	44	66	94	127	164
260	45	68	96	130	166

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	37	58	83	112
20	25	42	66	95	128
25	25	44	68	98	131
30	25	44	68	98	131
35	25	44	68	98	131
40	25	44	68	98	131
45	24	41	64	93	124
50	22	39	60	87	116
55	21	36	56	80	107
60	19	33	51	73	98
65	17	29	46	66	89
70	15	26	41	59	80
75	14	24	37	53	71
80	12	21	33	48	64
85	11	19	30	43	57
90	10	17	27	38	51

How many sets and reps of Upright Row should I do?

These are the most popular Upright Row workouts done by female lifters:

3x10 22%

3x12 12%

4x10 10%

3x8 7%

4x12 7%

4x8 6%

3x15 4%

2x10 4%

5x10 2%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Upright Row strength standards

Strength Level analysed 39,678 qualifying results from 245,057 community lifts to produce our Upright Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	245,057
Qualifying results	39,678
Male results	34,063
Female results	5,615
Data start	17 May 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	46	81	124	175
120	27	53	89	134	187
130	31	59	97	144	198
140	36	65	104	153	209
150	40	70	112	162	219
160	44	76	119	171	229
170	48	82	126	179	239
180	53	87	132	187	248
190	57	92	139	195	257
200	61	97	145	202	265
210	65	102	151	209	274
220	69	107	157	216	282
230	72	112	163	223	289
240	76	117	168	230	297
250	80	121	174	236	304
260	84	126	179	242	311
270	87	130	184	248	318
280	91	134	190	254	325
290	94	139	195	260	331
300	97	143	199	266	337
310	101	147	204	271	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	160	216
20	46	80	126	183	247
25	47	82	130	188	253
30	47	82	130	188	253
35	47	82	130	188	253
40	47	82	130	188	253
45	44	78	123	178	240
50	42	73	115	166	224
55	38	67	106	153	207
60	35	61	97	140	189
65	32	55	88	127	171
70	29	50	79	114	154
75	26	45	71	102	138
80	23	40	63	92	124
85	21	36	57	82	111
90	18	32	51	74	99

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	30	50	75	104
100	18	33	54	80	109
110	20	36	58	84	114
120	22	39	61	88	119
130	24	41	64	92	124
140	26	44	67	96	128
150	28	46	70	99	132
160	30	49	73	103	136
170	32	51	76	106	139
180	33	53	78	109	143
190	35	55	81	112	146
200	36	57	83	115	149
210	38	59	86	117	153
220	39	61	88	120	156
230	41	62	90	123	158
240	42	64	92	125	161
250	44	66	94	127	164
260	45	68	96	130	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	37	58	83	112
20	25	42	66	95	128
25	25	44	68	98	131
30	25	44	68	98	131
35	25	44	68	98	131
40	25	44	68	98	131
45	24	41	64	93	124
50	22	39	60	87	116
55	21	36	56	80	107
60	19	33	51	73	98
65	17	29	46	66	89
70	15	26	41	59	80
75	14	24	37	53	71
80	12	21	33	48	64
85	11	19	30	43	57
90	10	17	27	38	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	46	81	124	175
120	27	53	89	134	187
130	31	59	97	144	198
140	36	65	104	153	209
150	40	70	112	162	219
160	44	76	119	171	229
170	48	82	126	179	239
180	53	87	132	187	248
190	57	92	139	195	257
200	61	97	145	202	265
210	65	102	151	209	274
220	69	107	157	216	282
230	72	112	163	223	289
240	76	117	168	230	297
250	80	121	174	236	304
260	84	126	179	242	311
270	87	130	184	248	318
280	91	134	190	254	325
290	94	139	195	260	331
300	97	143	199	266	337
310	101	147	204	271	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	160	216
20	46	80	126	183	247
25	47	82	130	188	253
30	47	82	130	188	253
35	47	82	130	188	253
40	47	82	130	188	253
45	44	78	123	178	240
50	42	73	115	166	224
55	38	67	106	153	207
60	35	61	97	140	189
65	32	55	88	127	171
70	29	50	79	114	154
75	26	45	71	102	138
80	23	40	63	92	124
85	21	36	57	82	111
90	18	32	51	74	99

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	30	50	75	104
100	18	33	54	80	109
110	20	36	58	84	114
120	22	39	61	88	119
130	24	41	64	92	124
140	26	44	67	96	128
150	28	46	70	99	132
160	30	49	73	103	136
170	32	51	76	106	139
180	33	53	78	109	143
190	35	55	81	112	146
200	36	57	83	115	149
210	38	59	86	117	153
220	39	61	88	120	156
230	41	62	90	123	158
240	42	64	92	125	161
250	44	66	94	127	164
260	45	68	96	130	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	37	58	83	112
20	25	42	66	95	128
25	25	44	68	98	131
30	25	44	68	98	131
35	25	44	68	98	131
40	25	44	68	98	131
45	24	41	64	93	124
50	22	39	60	87	116
55	21	36	56	80	107
60	19	33	51	73	98
65	17	29	46	66	89
70	15	26	41	59	80
75	14	24	37	53	71
80	12	21	33	48	64
85	11	19	30	43	57
90	10	17	27	38	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

Upright Row Standards (lb)

Male

Male Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Upright Row should I do?

Female

Female Upright Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Upright Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Upright Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	22	46	81	124	175
120	27	53	89	134	187
130	31	59	97	144	198
140	36	65	104	153	209
150	40	70	112	162	219
160	44	76	119	171	229
170	48	82	126	179	239
180	53	87	132	187	248
190	57	92	139	195	257
200	61	97	145	202	265
210	65	102	151	209	274
220	69	107	157	216	282
230	72	112	163	223	289
240	76	117	168	230	297
250	80	121	174	236	304
260	84	126	179	242	311
270	87	130	184	248	318
280	91	134	190	254	325
290	94	139	195	260	331
300	97	143	199	266	337
310	101	147	204	271	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	70	110	160	216
20	46	80	126	183	247
25	47	82	130	188	253
30	47	82	130	188	253
35	47	82	130	188	253
40	47	82	130	188	253
45	44	78	123	178	240
50	42	73	115	166	224
55	38	67	106	153	207
60	35	61	97	140	189
65	32	55	88	127	171
70	29	50	79	114	154
75	26	45	71	102	138
80	23	40	63	92	124
85	21	36	57	82	111
90	18	32	51	74	99

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	30	50	75	104
100	18	33	54	80	109
110	20	36	58	84	114
120	22	39	61	88	119
130	24	41	64	92	124
140	26	44	67	96	128
150	28	46	70	99	132
160	30	49	73	103	136
170	32	51	76	106	139
180	33	53	78	109	143
190	35	55	81	112	146
200	36	57	83	115	149
210	38	59	86	117	153
220	39	61	88	120	156
230	41	62	90	123	158
240	42	64	92	125	161
250	44	66	94	127	164
260	45	68	96	130	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	37	58	83	112
20	25	42	66	95	128
25	25	44	68	98	131
30	25	44	68	98	131
35	25	44	68	98	131
40	25	44	68	98	131
45	24	41	64	93	124
50	22	39	60	87	116
55	21	36	56	80	107
60	19	33	51	73	98
65	17	29	46	66	89
70	15	26	41	59	80
75	14	24	37	53	71
80	12	21	33	48	64
85	11	19	30	43	57
90	10	17	27	38	51

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29