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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 37,000 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 24 x0.22 52 x0.48 94 x0.85 147 x1.33 209 x1.9
120 29 x0.24 59 x0.5 103 x0.86 158 x1.32 222 x1.85
130 34 x0.26 66 x0.51 112 x0.86 169 x1.3 235 x1.81
140 39 x0.28 73 x0.52 120 x0.86 180 x1.28 248 x1.77
150 43 x0.29 79 x0.53 129 x0.86 190 x1.27 259 x1.73
160 48 x0.3 86 x0.54 137 x0.85 200 x1.25 271 x1.69
170 53 x0.31 92 x0.54 144 x0.85 209 x1.23 282 x1.66
180 57 x0.32 98 x0.54 152 x0.84 218 x1.21 292 x1.62
190 62 x0.32 104 x0.55 159 x0.84 227 x1.19 302 x1.59
200 66 x0.33 109 x0.55 166 x0.83 235 x1.17 312 x1.56
210 70 x0.34 115 x0.55 173 x0.82 243 x1.16 321 x1.53
220 75 x0.34 120 x0.55 180 x0.82 251 x1.14 330 x1.5
230 79 x0.34 126 x0.55 186 x0.81 258 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 x0.35 141 x0.54 204 x0.79 280 x1.08 363 x1.4
270 95 x0.35 146 x0.54 210 x0.78 287 x1.06 371 x1.37
280 99 x0.35 150 x0.54 216 x0.77 294 x1.05 379 x1.35
290 102 x0.35 155 x0.53 222 x0.76 300 x1.03 386 x1.33
300 106 x0.35 160 x0.53 227 x0.76 306 x1.02 393 x1.31
310 110 x0.35 164 x0.53 232 x0.75 313 x1.01 400 x1.29
All 51 93 149 219 298

These male standards were last updated a month ago and are based on 15,000 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 32 x0.36 56 x0.63 87 x0.96 122 x1.35
100 18 x0.18 36 x0.36 61 x0.61 92 x0.92 128 x1.28
110 21 x0.19 39 x0.36 65 x0.59 97 x0.89 134 x1.22
120 23 x0.19 42 x0.35 69 x0.57 102 x0.85 140 x1.17
130 25 x0.19 45 x0.35 73 x0.56 107 x0.82 145 x1.12
140 27 x0.19 48 x0.34 76 x0.55 111 x0.79 150 x1.07
150 29 x0.19 51 x0.34 80 x0.53 115 x0.77 155 x1.03
160 31 x0.19 53 x0.33 83 x0.52 119 x0.74 160 x1
170 33 x0.19 56 x0.33 86 x0.51 123 x0.72 164 x0.96
180 35 x0.19 58 x0.32 89 x0.49 126 x0.7 168 x0.93
190 37 x0.19 61 x0.32 92 x0.48 130 x0.68 172 x0.91
200 38 x0.19 63 x0.31 95 x0.47 133 x0.67 176 x0.88
210 40 x0.19 65 x0.31 97 x0.46 136 x0.65 179 x0.85
220 42 x0.19 67 x0.3 100 x0.45 139 x0.63 183 x0.83
230 43 x0.19 69 x0.3 102 x0.45 142 x0.62 186 x0.81
240 45 x0.19 71 x0.3 105 x0.44 145 x0.6 189 x0.79
250 47 x0.19 73 x0.29 107 x0.43 148 x0.59 193 x0.77
260 48 x0.18 75 x0.29 109 x0.42 150 x0.58 196 x0.75
All 26 48 77 113 154

These female standards were last updated a month 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 Press 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare upright row versus one of the following exercises:

Bench Press Squat Deadlift 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 Pendlay Row Preacher Curl Box Squat Rack Pull Tricep Extension Barbell Shrug Stiff Legged Deadlift Decline Bench Press T-Bar Row Lying Tricep Extension Floor Press Bulgarian Split Squat Barbell Lunge Zercher Squat Good Morning Wrist Curl Split Squat Landmine Squat Reverse Wrist Curl

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