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.

Go to 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
120 30 x0.25 61 x0.51 106 x0.88 162 x1.35 227 x1.89
130 35 x0.27 68 x0.52 115 x0.88 173 x1.33 240 x1.84
140 40 x0.29 75 x0.54 123 x0.88 184 x1.31 252 x1.8
150 45 x0.3 81 x0.54 132 x0.88 194 x1.29 264 x1.76
160 49 x0.31 88 x0.55 140 x0.87 203 x1.27 275 x1.72
170 54 x0.32 94 x0.55 147 x0.87 213 x1.25 286 x1.68
180 59 x0.33 100 x0.56 155 x0.86 222 x1.23 297 x1.65
190 63 x0.33 106 x0.56 162 x0.85 231 x1.21 307 x1.61
200 68 x0.34 112 x0.56 169 x0.85 239 x1.19 317 x1.58
210 72 x0.34 117 x0.56 176 x0.84 247 x1.18 326 x1.55
220 76 x0.35 123 x0.56 183 x0.83 255 x1.16 335 x1.52
230 81 x0.35 128 x0.56 189 x0.82 263 x1.14 344 x1.49
240 85 x0.35 133 x0.55 196 x0.82 270 x1.13 352 x1.47
250 89 x0.36 138 x0.55 202 x0.81 277 x1.11 360 x1.44
260 93 x0.36 143 x0.55 208 x0.8 284 x1.09 368 x1.42
270 97 x0.36 148 x0.55 214 x0.79 291 x1.08 376 x1.39
280 101 x0.36 153 x0.55 219 x0.78 298 x1.06 384 x1.37
290 104 x0.36 158 x0.54 225 x0.78 304 x1.05 391 x1.35
300 108 x0.36 162 x0.54 230 x0.77 311 x1.04 398 x1.33
310 112 x0.36 167 x0.54 236 x0.76 317 x1.02 406 x1.31
All 53 95 152 223 303

These male standards were last updated a month ago and are based on 4,000 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
100 21 x0.21 39 x0.39 64 x0.64 95 x0.95 130 x1.3
110 24 x0.22 43 x0.39 68 x0.62 100 x0.91 136 x1.24
120 26 x0.22 46 x0.38 72 x0.6 105 x0.87 142 x1.18
130 28 x0.22 49 x0.37 76 x0.58 109 x0.84 147 x1.13
140 30 x0.22 52 x0.37 80 x0.57 114 x0.81 152 x1.08
150 33 x0.22 54 x0.36 83 x0.55 118 x0.78 156 x1.04
160 35 x0.22 57 x0.36 86 x0.54 121 x0.76 161 x1
170 37 x0.22 59 x0.35 89 x0.53 125 x0.74 165 x0.97
180 39 x0.21 62 x0.34 92 x0.51 129 x0.71 169 x0.94
190 40 x0.21 64 x0.34 95 x0.5 132 x0.69 173 x0.91
200 42 x0.21 66 x0.33 98 x0.49 135 x0.68 177 x0.88
210 44 x0.21 69 x0.33 100 x0.48 138 x0.66 180 x0.86
220 46 x0.21 71 x0.32 103 x0.47 141 x0.64 184 x0.83
230 47 x0.21 73 x0.32 105 x0.46 144 x0.63 187 x0.81
240 49 x0.2 75 x0.31 108 x0.45 147 x0.61 190 x0.79
250 50 x0.2 77 x0.31 110 x0.44 150 x0.6 193 x0.77
260 52 x0.2 79 x0.3 112 x0.43 152 x0.59 196 x0.75
All 29 51 79 115 154

These female standards were last updated a month ago and are based on 689 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