Upright Row

Upright Row Standards

Measured in kg

Upright Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Upright Row standards are based on 160,116 lifts by Strength Level users

Male Upright Row Standards (kg)

Entire Community

Strength LevelWeight
Beginner21 kg
Novice39 kg
Intermediate64 kg
Advanced94 kg
Elite129 kg

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 64 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

BWBeg.Nov.Int.Adv.Elite
50921396188
551124436795
6014284773101
6516315278108
7018345683113
7521376087119
8023406392124
8525436796129
90274671101134
95304974105139
100325278109144
105345481113148
110365784116152
115385987120156
120406290124160
125426493127164
130446796130168
135466999134172
1404771101137175

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%

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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.