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 31,000 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 x0.86 149 x1.35 211 x1.92
120 29 x0.25 60 x0.5 104 x0.87 160 x1.33 224 x1.87
130 34 x0.26 67 x0.51 113 x0.87 171 x1.31 237 x1.83
140 39 x0.28 73 x0.52 121 x0.87 181 x1.29 249 x1.78
150 44 x0.29 80 x0.53 129 x0.86 191 x1.27 261 x1.74
160 48 x0.3 86 x0.54 137 x0.86 201 x1.25 272 x1.7
170 53 x0.31 92 x0.54 145 x0.85 210 x1.23 283 x1.66
180 57 x0.32 98 x0.54 152 x0.85 219 x1.21 293 x1.63
190 62 x0.32 104 x0.55 159 x0.84 227 x1.2 303 x1.59
200 66 x0.33 109 x0.55 166 x0.83 235 x1.18 312 x1.56
210 70 x0.33 115 x0.55 173 x0.82 243 x1.16 322 x1.53
220 74 x0.34 120 x0.55 179 x0.82 251 x1.14 330 x1.5
230 78 x0.34 125 x0.54 186 x0.81 258 x1.12 339 x1.47
240 82 x0.34 130 x0.54 192 x0.8 266 x1.11 347 x1.45
250 86 x0.35 135 x0.54 198 x0.79 273 x1.09 355 x1.42
260 90 x0.35 140 x0.54 204 x0.78 280 x1.08 363 x1.4
270 94 x0.35 145 x0.54 210 x0.78 286 x1.06 371 x1.37
280 98 x0.35 149 x0.53 215 x0.77 293 x1.05 378 x1.35
290 102 x0.35 154 x0.53 221 x0.76 299 x1.03 385 x1.33
300 105 x0.35 158 x0.53 226 x0.75 305 x1.02 392 x1.31
310 109 x0.35 163 x0.53 231 x0.75 312 x1 399 x1.29
All 52 93 150 220 299

These male standards were last updated 2 weeks ago and are based on 14,000 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 x0.36 57 x0.63 88 x0.98 124 x1.37
100 18 x0.18 36 x0.36 61 x0.61 93 x0.93 130 x1.3
110 21 x0.19 39 x0.36 66 x0.6 99 x0.9 136 x1.24
120 23 x0.19 43 x0.35 70 x0.58 104 x0.86 142 x1.18
130 25 x0.19 45 x0.35 73 x0.57 108 x0.83 147 x1.13
140 27 x0.19 48 x0.35 77 x0.55 112 x0.8 153 x1.09
150 29 x0.19 51 x0.34 80 x0.54 117 x0.78 157 x1.05
160 31 x0.19 54 x0.34 84 x0.52 121 x0.75 162 x1.01
170 33 x0.19 56 x0.33 87 x0.51 124 x0.73 166 x0.98
180 35 x0.19 59 x0.33 90 x0.5 128 x0.71 170 x0.95
190 37 x0.19 61 x0.32 93 x0.49 131 x0.69 174 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 x0.64 185 x0.84
230 43 x0.19 70 x0.3 103 x0.45 144 x0.63 189 x0.82
240 45 x0.19 72 x0.3 106 x0.44 147 x0.61 192 x0.8
250 47 x0.19 73 x0.29 108 x0.43 149 x0.6 195 x0.78
260 48 x0.19 75 x0.29 110 x0.42 152 x0.59 198 x0.76
All 26 48 78 115 156

These female standards were last updated 2 weeks 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 7,839,000 lifts Deadlift 4,703,000 lifts Squat 4,601,000 lifts Shoulder Press 1,239,000 lifts Barbell Curl 614,000 lifts Military Press 10,000 lifts Front Squat 413,000 lifts Incline Bench Press 196,000 lifts Bent Over Row 386,000 lifts Hex Bar Deadlift 130,000 lifts Sumo Deadlift 12,000 lifts Hip Thrust 70,000 lifts Romanian Deadlift 86,000 lifts Close Grip Bench Press 4,000 lifts Decline Bench Press 41,000 lifts Rack Pull 3,000 lifts Preacher Curl 5,000 lifts Pendlay Row 23,000 lifts Barbell Shrug 51,000 lifts Box Squat 2,000 lifts T-Bar Row 30,000 lifts Floor Press 649 lifts Zercher Squat 663 lifts Stiff Legged Deadlift 839 lifts Wrist Curl 568 lifts Lying Tricep Extension 22,000 lifts Bulgarian Split Squat 1,000 lifts Upright Row 31,000 lifts Barbell Lunge 625 lifts Tricep Extension 29,000 lifts Reverse Wrist Curl 253 lifts Good Morning 17,000 lifts Landmine Squat 233 lifts Split Squat 307 lifts

Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Decline Bench Press Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat T-Bar Row Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat

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