Upright Row Standards (kg)

The average Upright Row is 59 kg for men and 31 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Upright Row strength standards are based on 245,057 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Upright Row Standards (kg)

Weight

Strength Level	Weight
Beginner	21 kg
Novice	37 kg
Intermediate	59 kg
Advanced	85 kg
Elite	115 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.75x
Advanced	1.05x
Elite	1.45x

How much should I be able to Upright Row? (kg)

What is the average Upright Row? The average Upright Row weight for a male lifter is 59 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Upright Row? Male beginners should aim to lift 21 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	21	37	56	79
55	12	24	41	62	85
60	15	27	45	66	91
65	17	30	48	71	96
70	19	33	52	75	102
75	21	36	56	80	106
80	23	39	59	84	111
85	25	41	62	87	115
90	27	44	65	91	120
95	29	46	68	95	124
100	31	49	71	98	128
105	33	51	74	102	132
110	35	53	77	105	135
115	37	56	80	108	139
120	39	58	82	111	143
125	40	60	85	114	146
130	42	62	87	117	149
135	44	64	90	120	152
140	46	66	92	123	156

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	73	98
20	21	36	57	83	112
25	21	37	59	85	115
30	21	37	59	85	115
35	21	37	59	85	115
40	21	37	59	85	115
45	20	35	56	81	109
50	19	33	52	75	102
55	17	30	48	70	94
60	16	28	44	64	86
65	14	25	40	58	78
70	13	23	36	52	70
75	12	20	32	46	63
80	10	18	29	42	56
85	9	16	26	37	50
90	8	15	23	33	45

How many sets and reps of Upright Row should I do?

These are the most popular Upright Row workouts done by male lifters:

3x10 21%

3x12 11%

3x8 10%

4x10 10%

2x10 5%

4x12 5%

3x15 3%

5x5 3%

4x8 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	1181
2	3	12	11%	609
3	3	8	10%	571
4	4	10	10%	558
5	2	10	5%	294
6	4	12	5%	283
7	3	15	3%	180
7	5	5	3%	180
9	4	8	3%	155
10	5	10	3%	151

Female

Female Upright Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 kg
Novice	20 kg
Intermediate	31 kg
Advanced	44 kg
Elite	60 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

How much should I be able to Upright Row? (kg)

What is the average Upright Row? The average Upright Row weight for a female lifter is 31 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Upright Row? Female beginners should aim to lift 12 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	34	46
45	8	15	24	36	49
50	9	16	26	38	52
55	10	18	28	40	54
60	11	19	30	42	57
65	12	20	31	44	59
70	13	21	32	46	61
75	14	23	34	47	62
80	15	24	35	49	64
85	16	25	36	50	66
90	16	26	38	52	68
95	17	27	39	53	69
100	18	28	40	55	71
105	19	28	41	56	72
110	19	29	42	57	73
115	20	30	43	58	75
120	21	31	44	59	76

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	38	51
20	11	19	30	43	58
25	12	20	31	44	59
30	12	20	31	44	59
35	12	20	31	44	59
40	12	20	31	44	59
45	11	19	29	42	56
50	10	18	27	39	53
55	9	16	25	36	49
60	9	15	23	33	44
65	8	13	21	30	40
70	7	12	19	27	36
75	6	11	17	24	32
80	6	10	15	22	29
85	5	9	13	19	26
90	5	8	12	17	23

How many sets and reps of Upright Row should I do?

These are the most popular Upright Row workouts done by female lifters:

3x10 22%

3x12 12%

4x10 10%

3x8 7%

4x12 7%

4x8 6%

3x15 4%

2x10 4%

5x10 2%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Upright Row strength standards

Strength Level analysed 39,678 qualifying results from 245,057 community lifts to produce our Upright Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	245,057
Qualifying results	39,678
Male results	34,063
Female results	5,615
Data start	17 May 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	21	37	56	79
55	12	24	41	62	85
60	15	27	45	66	91
65	17	30	48	71	96
70	19	33	52	75	102
75	21	36	56	80	106
80	23	39	59	84	111
85	25	41	62	87	115
90	27	44	65	91	120
95	29	46	68	95	124
100	31	49	71	98	128
105	33	51	74	102	132
110	35	53	77	105	135
115	37	56	80	108	139
120	39	58	82	111	143
125	40	60	85	114	146
130	42	62	87	117	149
135	44	64	90	120	152
140	46	66	92	123	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	73	98
20	21	36	57	83	112
25	21	37	59	85	115
30	21	37	59	85	115
35	21	37	59	85	115
40	21	37	59	85	115
45	20	35	56	81	109
50	19	33	52	75	102
55	17	30	48	70	94
60	16	28	44	64	86
65	14	25	40	58	78
70	13	23	36	52	70
75	12	20	32	46	63
80	10	18	29	42	56
85	9	16	26	37	50
90	8	15	23	33	45

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	34	46
45	8	15	24	36	49
50	9	16	26	38	52
55	10	18	28	40	54
60	11	19	30	42	57
65	12	20	31	44	59
70	13	21	32	46	61
75	14	23	34	47	62
80	15	24	35	49	64
85	16	25	36	50	66
90	16	26	38	52	68
95	17	27	39	53	69
100	18	28	40	55	71
105	19	28	41	56	72
110	19	29	42	57	73
115	20	30	43	58	75
120	21	31	44	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	38	51
20	11	19	30	43	58
25	12	20	31	44	59
30	12	20	31	44	59
35	12	20	31	44	59
40	12	20	31	44	59
45	11	19	29	42	56
50	10	18	27	39	53
55	9	16	25	36	49
60	9	15	23	33	44
65	8	13	21	30	40
70	7	12	19	27	36
75	6	11	17	24	32
80	6	10	15	22	29
85	5	9	13	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	21	37	56	79
55	12	24	41	62	85
60	15	27	45	66	91
65	17	30	48	71	96
70	19	33	52	75	102
75	21	36	56	80	106
80	23	39	59	84	111
85	25	41	62	87	115
90	27	44	65	91	120
95	29	46	68	95	124
100	31	49	71	98	128
105	33	51	74	102	132
110	35	53	77	105	135
115	37	56	80	108	139
120	39	58	82	111	143
125	40	60	85	114	146
130	42	62	87	117	149
135	44	64	90	120	152
140	46	66	92	123	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	73	98
20	21	36	57	83	112
25	21	37	59	85	115
30	21	37	59	85	115
35	21	37	59	85	115
40	21	37	59	85	115
45	20	35	56	81	109
50	19	33	52	75	102
55	17	30	48	70	94
60	16	28	44	64	86
65	14	25	40	58	78
70	13	23	36	52	70
75	12	20	32	46	63
80	10	18	29	42	56
85	9	16	26	37	50
90	8	15	23	33	45

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	34	46
45	8	15	24	36	49
50	9	16	26	38	52
55	10	18	28	40	54
60	11	19	30	42	57
65	12	20	31	44	59
70	13	21	32	46	61
75	14	23	34	47	62
80	15	24	35	49	64
85	16	25	36	50	66
90	16	26	38	52	68
95	17	27	39	53	69
100	18	28	40	55	71
105	19	28	41	56	72
110	19	29	42	57	73
115	20	30	43	58	75
120	21	31	44	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	38	51
20	11	19	30	43	58
25	12	20	31	44	59
30	12	20	31	44	59
35	12	20	31	44	59
40	12	20	31	44	59
45	11	19	29	42	56
50	10	18	27	39	53
55	9	16	25	36	49
60	9	15	23	33	44
65	8	13	21	30	40
70	7	12	19	27	36
75	6	11	17	24	32
80	6	10	15	22	29
85	5	9	13	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29

Upright Row Standards (kg)

Male

Male Upright Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Upright Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Upright Row should I do?

Female

Female Upright Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Upright Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Upright Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Upright Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	21	37	56	79
55	12	24	41	62	85
60	15	27	45	66	91
65	17	30	48	71	96
70	19	33	52	75	102
75	21	36	56	80	106
80	23	39	59	84	111
85	25	41	62	87	115
90	27	44	65	91	120
95	29	46	68	95	124
100	31	49	71	98	128
105	33	51	74	102	132
110	35	53	77	105	135
115	37	56	80	108	139
120	39	58	82	111	143
125	40	60	85	114	146
130	42	62	87	117	149
135	44	64	90	120	152
140	46	66	92	123	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	73	98
20	21	36	57	83	112
25	21	37	59	85	115
30	21	37	59	85	115
35	21	37	59	85	115
40	21	37	59	85	115
45	20	35	56	81	109
50	19	33	52	75	102
55	17	30	48	70	94
60	16	28	44	64	86
65	14	25	40	58	78
70	13	23	36	52	70
75	12	20	32	46	63
80	10	18	29	42	56
85	9	16	26	37	50
90	8	15	23	33	45

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	13	22	34	46
45	8	15	24	36	49
50	9	16	26	38	52
55	10	18	28	40	54
60	11	19	30	42	57
65	12	20	31	44	59
70	13	21	32	46	61
75	14	23	34	47	62
80	15	24	35	49	64
85	16	25	36	50	66
90	16	26	38	52	68
95	17	27	39	53	69
100	18	28	40	55	71
105	19	28	41	56	72
110	19	29	42	57	73
115	20	30	43	58	75
120	21	31	44	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	38	51
20	11	19	30	43	58
25	12	20	31	44	59
30	12	20	31	44	59
35	12	20	31	44	59
40	12	20	31	44	59
45	11	19	29	42	56
50	10	18	27	39	53
55	9	16	25	36	49
60	9	15	23	33	44
65	8	13	21	30	40
70	7	12	19	27	36
75	6	11	17	24	32
80	6	10	15	22	29
85	5	9	13	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	260
2	3	12	12%	146
3	4	10	10%	117
4	3	8	7%	89
5	4	12	7%	78
6	4	8	6%	67
7	3	15	4%	51
8	2	10	4%	48
9	5	10	2%	29
9	4	15	2%	29