Upright Row

Upright Row Standards

Measured in lb

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 149,635 lifts by Strength Level users

Male Upright Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner46 lb
Novice86 lb
Intermediate140 lb
Advanced207 lb
Elite284 lb
Strength LevelBodyweight Ratio
Beginner0.25x
Novice0.50x
Intermediate0.75x
Advanced1.25x
Elite1.50x

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

What is the average Upright Row? The average Upright Row weight for a male lifter is 140 lb (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 46 lb (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
110204685135194
120255394146208
1302960103157221
1403466111168233
1503972119178245
1604379127188256
1704885135197267
1805291143206278
1905797150215288
20061102157223298
21065108164232307
22070113171240316
23074119177247325
24078124183255334
25082129190262342
26086134196269350
27090139202276358
28094144207283366
29098148213289373
300101153219296381
310105158224302388
AgeBeg.Nov.Int.Adv.Elite
153973119177242
204584136202277
254686140207284
304686140207284
354686140207284
404686140207284
454481133197269
504176125185253
553871115171234
603564105156214
65315895141193
70285285126173
75254776113155
80234268101138
8520376191124
9018345582112

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%

Calculate Your Strength Level

lb
lb
years old

Female Upright Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner24 lb
Novice45 lb
Intermediate73 lb
Advanced108 lb
Elite147 lb
Strength LevelBodyweight Ratio
Beginner0.15x
Novice0.30x
Intermediate0.50x
Advanced0.75x
Elite1.05x

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

What is the average Upright Row? The average Upright Row weight for a female lifter is 73 lb (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 24 lb (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
9014305382115
10017335787121
11019366192127
12021396597133
130234269101138
140254572105143
150274875109148
160295079113152
170315382117156
180335585120160
190345787124164
200365990127168
210386293130172
220396495133175
230416698136178
2404368100139181
2504469102141185
2604671105144188
AgeBeg.Nov.Int.Adv.Elite
1521386292125
20244471105144
25244573108147
30244573108147
35244573108147
40244573108147
45234269102140
5022406596131
5520376089121
6018345581111
6517304973100
701527446690
751324405980
801222365272
851120324764
901018294258

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%

Calculate Your Strength Level

lb
lb
years old

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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.