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 10,000 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 25 x0.23 54 x0.49 96 x0.87 150 x1.36 212 x1.92
120 30 x0.25 61 x0.51 105 x0.87 161 x1.34 225 x1.88
130 35 x0.27 68 x0.52 114 x0.87 172 x1.32 238 x1.83
140 40 x0.28 74 x0.53 122 x0.87 182 x1.3 250 x1.79
150 44 x0.3 81 x0.54 130 x0.87 192 x1.28 262 x1.74
160 49 x0.31 87 x0.54 138 x0.86 201 x1.26 273 x1.7
170 53 x0.31 93 x0.55 146 x0.86 210 x1.24 283 x1.67
180 58 x0.32 99 x0.55 153 x0.85 219 x1.22 293 x1.63
190 62 x0.33 104 x0.55 160 x0.84 228 x1.2 303 x1.59
200 67 x0.33 110 x0.55 167 x0.83 236 x1.18 312 x1.56
210 71 x0.34 115 x0.55 173 x0.83 244 x1.16 322 x1.53
220 75 x0.34 121 x0.55 180 x0.82 251 x1.14 330 x1.5
230 79 x0.34 126 x0.55 186 x0.81 259 x1.12 339 x1.47
240 83 x0.35 131 x0.54 192 x0.8 266 x1.11 347 x1.45
250 87 x0.35 136 x0.54 198 x0.79 273 x1.09 355 x1.42
260 91 x0.35 140 x0.54 204 x0.79 280 x1.08 363 x1.4
270 95 x0.35 145 x0.54 210 x0.78 286 x1.06 370 x1.37
280 98 x0.35 150 x0.54 215 x0.77 293 x1.05 378 x1.35
290 102 x0.35 154 x0.53 221 x0.76 299 x1.03 385 x1.33
300 106 x0.35 159 x0.53 226 x0.75 305 x1.02 392 x1.31
310 109 x0.35 163 x0.53 231 x0.75 311 x1 399 x1.29
All 52 94 150 220 299

These male standards were last updated 12 hours ago and are based on 9,000 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 17 x0.19 34 x0.37 58 x0.64 88 x0.98 123 x1.36
100 19 x0.19 37 x0.37 62 x0.62 94 x0.94 129 x1.29
110 22 x0.2 41 x0.37 67 x0.6 99 x0.9 136 x1.23
120 24 x0.2 44 x0.36 71 x0.59 104 x0.86 141 x1.18
130 26 x0.2 47 x0.36 74 x0.57 108 x0.83 147 x1.13
140 29 x0.2 50 x0.36 78 x0.56 113 x0.81 152 x1.09
150 31 x0.2 52 x0.35 82 x0.54 117 x0.78 157 x1.05
160 33 x0.2 55 x0.34 85 x0.53 121 x0.76 161 x1.01
170 35 x0.2 58 x0.34 88 x0.52 125 x0.73 166 x0.97
180 37 x0.2 60 x0.33 91 x0.51 128 x0.71 170 x0.94
190 39 x0.2 63 x0.33 94 x0.5 132 x0.69 174 x0.92
200 40 x0.2 65 x0.32 97 x0.48 135 x0.68 178 x0.89
210 42 x0.2 67 x0.32 100 x0.47 138 x0.66 181 x0.86
220 44 x0.2 69 x0.32 102 x0.46 142 x0.64 185 x0.84
230 46 x0.2 71 x0.31 105 x0.46 145 x0.63 188 x0.82
240 47 x0.2 73 x0.31 107 x0.45 147 x0.61 192 x0.8
250 49 x0.2 75 x0.3 110 x0.44 150 x0.6 195 x0.78
260 50 x0.19 77 x0.3 112 x0.43 153 x0.59 198 x0.76
All 28 49 78 115 155

These female standards were last updated 12 hours ago and are based on 1,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension