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 22,000 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 x0.22 53 x0.48 95 x0.87 150 x1.36 213 x1.93
120 29 x0.24 60 x0.5 105 x0.87 161 x1.34 226 x1.88
130 34 x0.26 67 x0.52 113 x0.87 172 x1.32 239 x1.84
140 39 x0.28 73 x0.52 122 x0.87 182 x1.3 251 x1.79
150 43 x0.29 80 x0.53 130 x0.87 192 x1.28 263 x1.75
160 48 x0.3 86 x0.54 138 x0.86 202 x1.26 274 x1.71
170 52 x0.31 92 x0.54 145 x0.85 211 x1.24 285 x1.67
180 57 x0.32 98 x0.54 153 x0.85 220 x1.22 295 x1.64
190 61 x0.32 104 x0.55 160 x0.84 228 x1.2 305 x1.6
200 66 x0.33 109 x0.55 167 x0.83 236 x1.18 314 x1.57
210 70 x0.33 115 x0.55 173 x0.83 244 x1.16 323 x1.54
220 74 x0.34 120 x0.54 180 x0.82 252 x1.15 332 x1.51
230 78 x0.34 125 x0.54 186 x0.81 259 x1.13 341 x1.48
240 82 x0.34 130 x0.54 192 x0.8 267 x1.11 349 x1.45
250 86 x0.34 135 x0.54 198 x0.79 274 x1.1 357 x1.43
260 90 x0.35 140 x0.54 204 x0.79 281 x1.08 365 x1.4
270 94 x0.35 145 x0.54 210 x0.78 287 x1.06 373 x1.38
280 97 x0.35 149 x0.53 216 x0.77 294 x1.05 380 x1.36
290 101 x0.35 154 x0.53 221 x0.76 300 x1.04 387 x1.34
300 105 x0.35 158 x0.53 226 x0.75 306 x1.02 394 x1.31
310 108 x0.35 163 x0.52 232 x0.75 313 x1.01 401 x1.29
All 51 93 150 221 300

These male standards were last updated a week ago and are based on 12,000 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 16 x0.18 33 x0.37 58 x0.64 89 x0.99 125 x1.39
100 18 x0.18 37 x0.37 62 x0.62 94 x0.94 131 x1.31
110 21 x0.19 40 x0.36 66 x0.6 99 x0.9 137 x1.25
120 23 x0.19 43 x0.36 70 x0.58 104 x0.87 143 x1.19
130 25 x0.19 46 x0.35 74 x0.57 109 x0.84 148 x1.14
140 27 x0.19 49 x0.35 77 x0.55 113 x0.81 153 x1.09
150 29 x0.19 51 x0.34 81 x0.54 117 x0.78 158 x1.05
160 31 x0.19 54 x0.34 84 x0.53 121 x0.76 163 x1.02
170 33 x0.19 56 x0.33 87 x0.51 125 x0.73 167 x0.98
180 35 x0.19 59 x0.33 90 x0.5 128 x0.71 171 x0.95
190 37 x0.19 61 x0.32 93 x0.49 132 x0.69 175 x0.92
200 38 x0.19 63 x0.32 96 x0.48 135 x0.67 178 x0.89
210 40 x0.19 65 x0.31 98 x0.47 138 x0.66 182 x0.87
220 42 x0.19 67 x0.31 101 x0.46 141 x0.64 186 x0.84
230 43 x0.19 69 x0.3 103 x0.45 144 x0.63 189 x0.82
240 45 x0.19 71 x0.3 106 x0.44 147 x0.61 192 x0.8
250 46 x0.19 73 x0.29 108 x0.43 149 x0.6 195 x0.78
260 48 x0.18 75 x0.29 110 x0.42 152 x0.58 198 x0.76
All 26 48 78 115 157

These female standards were last updated a week ago and are based on 2,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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 Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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