Upright Row

Upright Row Standards

Measured in lb

Upright Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Upright Row standards are based on 120,000 lifts by Strength Level users

Male Upright Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 49 lb
Novice 90 lb
Intermediate 145 lb
Advanced 214 lb
Elite 292 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.50x
Intermediate 0.75x
Advanced 1.25x
Elite 1.75x

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 145 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 49 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 22 49 89 141 201
120 27 56 99 153 215
130 32 63 108 164 228
140 36 70 116 174 241
150 41 76 124 184 252
160 46 83 132 194 264
170 50 89 140 203 275
180 55 95 148 213 285
190 60 101 155 221 295
200 64 106 162 230 305
210 68 112 169 238 315
220 73 117 176 246 324
230 77 123 182 254 332
240 81 128 189 261 341
250 85 133 195 268 349
260 89 138 201 275 357
270 93 143 207 282 365
280 97 148 213 289 373
290 101 152 218 296 380
300 104 157 224 302 388
310 108 162 229 308 395
Age Beg. Nov. Int. Adv. Elite
15 42 77 124 182 248
20 48 88 142 208 284
25 49 90 145 214 292
30 49 90 145 214 292
35 49 90 145 214 292
40 49 90 145 214 292
45 47 85 138 203 277
50 44 80 129 190 260
55 41 74 120 176 240
60 37 68 109 161 219
65 34 61 99 145 198
70 30 55 89 130 178
75 27 49 79 117 159
80 24 44 71 104 142
85 22 39 63 93 127
90 19 35 57 84 115

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lb
lb
years old

Female Upright Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 25 lb
Novice 46 lb
Intermediate 75 lb
Advanced 111 lb
Elite 151 lb
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.30x
Intermediate 0.55x
Advanced 0.80x
Elite 1.05x

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 75 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.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 15 31 54 83 117
100 17 34 58 89 124
110 20 38 63 94 130
120 22 41 67 99 136
130 24 44 70 104 141
140 26 47 74 108 147
150 28 49 78 112 151
160 30 52 81 116 156
170 32 54 84 120 160
180 34 57 87 124 165
190 36 59 90 127 169
200 38 62 93 131 172
210 39 64 96 134 176
220 41 66 98 137 180
230 43 68 101 140 183
240 44 70 103 143 187
250 46 72 106 146 190
260 48 74 108 148 193
Age Beg. Nov. Int. Adv. Elite
15 22 39 64 94 129
20 25 45 73 108 147
25 25 46 75 111 151
30 25 46 75 111 151
35 25 46 75 111 151
40 25 46 75 111 151
45 24 44 71 105 143
50 23 41 67 99 134
55 21 38 62 91 124
60 19 35 56 83 114
65 17 31 51 75 103
70 15 28 46 67 92
75 14 25 41 60 82
80 12 23 37 54 74
85 11 20 33 48 66
90 10 18 30 44 59

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lb
lb
years old

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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.