Upright Row vs Zercher Squat

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Overall comparison

The daily number of upright row lifts entered on Strength Level is less than the daily number of zercher squat lifts.

Metric Upright Row Zercher Squat Difference Percent
Daily count 28 43 ↓15 ↓35%
Total lifts entered 72,743 41,278 ↑31,465 ↑76%

Male comparison

The average upright row entered by men on Strength Level is less heavy than the average zercher squat.

The bodyweight of men entering upright row lifts on Strength Level is on average less heavy than those entering zercher squat lifts.

Metric Upright Row Zercher Squat Difference Percent
Average lift 145.2 lb 251 lb ↓105.7 lb ↓42%
Elite lift 291.6 lb 453.6 lb ↓162 lb ↓36%
Average bodyweight 176.7 lb 181.8 lb ↓5.1 lb ↓3%
Lifts analysed 18,273 5,027 ↑13,246 ↑263%

Female comparison

The average upright row entered by women on Strength Level is less heavy than the average zercher squat.

The bodyweight of women entering upright row lifts on Strength Level is on average less heavy than those entering zercher squat lifts.

Metric Upright Row Zercher Squat Difference Percent
Average lift 75 lb 136.8 lb ↓61.8 lb ↓45%
Elite lift 151 lb 266.4 lb ↓115.4 lb ↓43%
Average bodyweight 142.5 lb 146.7 lb ↓4.2 lb ↓3%
Lifts analysed 3,375 469 ↑2,906 ↑620%

More comparisons

Compare upright row versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Front Squat Bent Over Row Incline Bench Press Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Military Press Seated Shoulder Press Close Grip Bench Press EZ Bar Curl Barbell Shrug Lying Tricep Extension Strict Curl Decline Bench Press Zercher Squat Pendlay Row Box Squat T-Bar Row Preacher Curl Paused Bench Press Rack Pull Floor Press Barbell Reverse Lunge Wrist Curl Stiff Leg Deadlift Barbell Calf Raise Bulgarian Split Squat Barbell Lunge Tricep Extension Good Morning Split Squat Pause Squat Bodyweight Calf Raise Safety Bar Squat Neck Curl Deficit Deadlift Log Press Reverse Barbell Curl Wide Grip Bench Press Sumo Squat Single Leg Deadlift Neck Extension Barbell Glute Bridge Reverse Grip Bench Press Reverse Wrist Curl Pause Deadlift JM Press Ab Wheel Rollout Bench Pull Snatch Grip Deadlift Bench Pin Press Behind The Neck Press Barbell Hack Squat Landmine Press Landmine Squat Pin Squat Snatch Deadlift Barbell Front Raise Belt Squat Reverse Curl Yates Row Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

See also

Zercher Squat vs Upright Row Upright Row Standards Zercher Squat Standards

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