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Dumbbell Upright Row Strength Standards for Men and Women

Discover how your Dumbbell Upright Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Upright Row Strength Level

Calculate Your Dumbbell Upright Row Strength

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Dumbbell Upright Row Weight Standards

Compare your Dumbbell Upright Row performance to these weight standards and see where you stand.

LevelWeight
Beginner15 lbs
Novice33 lbs
Intermediate61 lbs
Advanced99 lbs
Elite145 lbs

Dumbbell Upright Row Bodyweight Ratio Standards

See how your Dumbbell Upright Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.35
Advanced0.55
Elite0.80
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.35
Elite0.50

Dumbbell Upright Row Standards by Bodyweight

Find the Dumbbell Upright Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs6 lbs15 lbs33 lbs60 lbs94 lbs
120 lbs7 lbs18 lbs38 lbs66 lbs102 lbs
130 lbs9 lbs21 lbs42 lbs72 lbs109 lbs
140 lbs10 lbs24 lbs47 lbs78 lbs116 lbs
150 lbs12 lbs27 lbs51 lbs84 lbs123 lbs
160 lbs14 lbs30 lbs55 lbs89 lbs130 lbs
170 lbs16 lbs33 lbs59 lbs95 lbs136 lbs
180 lbs17 lbs36 lbs63 lbs100 lbs142 lbs
190 lbs19 lbs39 lbs67 lbs105 lbs148 lbs
200 lbs21 lbs42 lbs71 lbs110 lbs154 lbs
210 lbs23 lbs44 lbs75 lbs114 lbs160 lbs
220 lbs25 lbs47 lbs79 lbs119 lbs165 lbs
230 lbs27 lbs50 lbs82 lbs123 lbs170 lbs
240 lbs29 lbs53 lbs86 lbs128 lbs176 lbs
250 lbs31 lbs55 lbs89 lbs132 lbs181 lbs
260 lbs33 lbs58 lbs93 lbs136 lbs185 lbs
270 lbs35 lbs61 lbs96 lbs140 lbs190 lbs
280 lbs37 lbs63 lbs99 lbs144 lbs195 lbs
290 lbs39 lbs66 lbs103 lbs148 lbs199 lbs
300 lbs40 lbs68 lbs106 lbs152 lbs204 lbs
310 lbs42 lbs71 lbs109 lbs155 lbs208 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs18 lbs30 lbs44 lbs60 lbs
100 lbs12 lbs20 lbs32 lbs46 lbs63 lbs
110 lbs13 lbs22 lbs34 lbs49 lbs66 lbs
120 lbs14 lbs23 lbs36 lbs51 lbs69 lbs
130 lbs15 lbs25 lbs38 lbs54 lbs72 lbs
140 lbs16 lbs26 lbs39 lbs56 lbs74 lbs
150 lbs17 lbs27 lbs41 lbs58 lbs77 lbs
160 lbs18 lbs29 lbs43 lbs60 lbs79 lbs
170 lbs19 lbs30 lbs44 lbs61 lbs81 lbs
180 lbs20 lbs31 lbs46 lbs63 lbs83 lbs
190 lbs21 lbs32 lbs47 lbs65 lbs85 lbs
200 lbs22 lbs33 lbs48 lbs67 lbs87 lbs
210 lbs23 lbs34 lbs50 lbs68 lbs89 lbs
220 lbs23 lbs35 lbs51 lbs70 lbs90 lbs
230 lbs24 lbs36 lbs52 lbs71 lbs92 lbs
240 lbs25 lbs37 lbs53 lbs72 lbs94 lbs
250 lbs26 lbs38 lbs55 lbs74 lbs95 lbs
260 lbs27 lbs39 lbs56 lbs75 lbs97 lbs

Dumbbell Upright Row Standards by Age

Discover how Dumbbell Upright Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs29 lbs53 lbs85 lbs124 lbs
2015 lbs32 lbs60 lbs97 lbs141 lbs
2515 lbs33 lbs61 lbs99 lbs145 lbs
3015 lbs33 lbs61 lbs99 lbs145 lbs
3515 lbs33 lbs61 lbs99 lbs145 lbs
4015 lbs33 lbs61 lbs99 lbs145 lbs
4514 lbs32 lbs59 lbs95 lbs137 lbs
5014 lbs30 lbs55 lbs89 lbs129 lbs
5513 lbs28 lbs51 lbs83 lbs120 lbs
6012 lbs26 lbs47 lbs76 lbs110 lbs
6511 lbs24 lbs43 lbs69 lbs100 lbs
7011 lbs22 lbs39 lbs62 lbs90 lbs
7510 lbs20 lbs35 lbs56 lbs81 lbs
809 lbs18 lbs32 lbs51 lbs73 lbs
859 lbs17 lbs29 lbs46 lbs65 lbs
908 lbs15 lbs27 lbs42 lbs59 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs23 lbs34 lbs49 lbs66 lbs
2016 lbs25 lbs39 lbs56 lbs75 lbs
2516 lbs26 lbs40 lbs57 lbs77 lbs
3016 lbs26 lbs40 lbs57 lbs77 lbs
3516 lbs26 lbs40 lbs57 lbs77 lbs
4016 lbs26 lbs40 lbs57 lbs77 lbs
4515 lbs25 lbs38 lbs54 lbs73 lbs
5015 lbs24 lbs36 lbs51 lbs69 lbs
5514 lbs22 lbs33 lbs48 lbs64 lbs
6013 lbs20 lbs31 lbs44 lbs59 lbs
6512 lbs19 lbs28 lbs40 lbs53 lbs
7011 lbs17 lbs26 lbs36 lbs48 lbs
7510 lbs16 lbs23 lbs33 lbs44 lbs
8010 lbs15 lbs21 lbs30 lbs39 lbs
859 lbs14 lbs20 lbs27 lbs36 lbs
909 lbs13 lbs18 lbs25 lbs33 lbs

Dumbbell Upright Row Overview

The Dumbbell Upright Row is an effective exercise for targeting the shoulders and upper back, helping to build strength and muscle definition in the deltoids and trapezius muscles through a vertical pulling motion.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Upright Row

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Let the dumbbells hang at arm's length in front of your thighs, palms facing your body.
  3. Keep your back straight, chest up, and engage your core.
  4. Inhale and begin to pull the dumbbells upward along your body, leading with your elbows.
  5. Continue lifting until the dumbbells reach chest height, keeping your elbows higher than your wrists throughout the movement.
  6. Pause briefly at the top of the movement while squeezing your shoulder blades together.
  7. Exhale and slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Dumbbell Upright Row for proper technique and tips.

Pro Tips for Dumbbell Upright Row

  • Ensure your elbows remain higher than your wrists at all times to properly engage the target muscles.
  • Avoid using momentum; focus on controlled, deliberate movements.
  • Keep your core engaged to prevent leaning backward.
  • If you experience shoulder discomfort, reduce the weight or range of motion.

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