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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
120	30 x0.25	61 x0.51	105 x0.87	161 x1.34	226 x1.88
130	34 x0.27	67 x0.52	114 x0.87	172 x1.32	239 x1.84
140	39 x0.28	74 x0.53	122 x0.87	182 x1.3	251 x1.79
150	44 x0.29	80 x0.54	130 x0.87	192 x1.28	263 x1.75
160	49 x0.3	87 x0.54	138 x0.86	202 x1.26	274 x1.71
170	53 x0.31	93 x0.55	146 x0.86	211 x1.24	285 x1.67
180	58 x0.32	99 x0.55	153 x0.85	220 x1.22	295 x1.64
190	62 x0.33	104 x0.55	161 x0.84	229 x1.2	305 x1.6
200	66 x0.33	110 x0.55	168 x0.84	237 x1.18	314 x1.57
210	71 x0.34	116 x0.55	174 x0.83	245 x1.17	324 x1.54
220	75 x0.34	121 x0.55	181 x0.82	253 x1.15	333 x1.51
230	79 x0.34	126 x0.55	187 x0.81	260 x1.13	341 x1.48
240	83 x0.35	131 x0.55	193 x0.81	268 x1.12	350 x1.46
250	87 x0.35	136 x0.54	199 x0.8	275 x1.1	358 x1.43
260	91 x0.35	141 x0.54	205 x0.79	282 x1.08	366 x1.41
270	95 x0.35	146 x0.54	211 x0.78	288 x1.07	373 x1.38
280	99 x0.35	151 x0.54	217 x0.77	295 x1.05	381 x1.36
290	102 x0.35	155 x0.54	222 x0.77	301 x1.04	388 x1.34
300	106 x0.35	160 x0.53	228 x0.76	308 x1.03	395 x1.32
310	110 x0.35	164 x0.53	233 x0.75	314 x1.01	402 x1.3
All	52	94	151	221	301

These male standards were last updated 18 hours ago and are based on 7,000 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
100	21 x0.21	39 x0.39	64 x0.64	94 x0.94	130 x1.3
110	23 x0.21	42 x0.38	68 x0.61	99 x0.9	135 x1.23
120	25 x0.21	45 x0.37	71 x0.59	104 x0.87	141 x1.17
130	27 x0.21	48 x0.37	75 x0.58	108 x0.83	146 x1.12
140	29 x0.21	50 x0.36	78 x0.56	112 x0.8	150 x1.07
150	31 x0.21	53 x0.35	81 x0.54	116 x0.77	155 x1.03
160	33 x0.21	55 x0.35	84 x0.53	119 x0.75	159 x0.99
170	35 x0.21	58 x0.34	87 x0.51	123 x0.72	163 x0.96
180	37 x0.2	60 x0.33	90 x0.5	126 x0.7	166 x0.92
190	39 x0.2	62 x0.33	93 x0.49	129 x0.68	170 x0.9
200	40 x0.2	64 x0.32	95 x0.48	132 x0.66	174 x0.87
210	42 x0.2	66 x0.32	98 x0.47	135 x0.64	177 x0.84
220	43 x0.2	68 x0.31	100 x0.45	138 x0.63	180 x0.82
230	45 x0.2	70 x0.3	102 x0.44	141 x0.61	183 x0.8
240	46 x0.19	72 x0.3	105 x0.44	143 x0.6	186 x0.78
250	48 x0.19	74 x0.29	107 x0.43	146 x0.58	189 x0.76
260	49 x0.19	75 x0.29	109 x0.42	148 x0.57	192 x0.74
All	28	50	78	114	153

These female standards were last updated 18 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.