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)

Show bodyweight ratios

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.

Show bodyweight ratios

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.

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

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.