Cable Upright Row Strength Standards for Men and Women
Discover how your Cable Upright Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Compare your Cable Upright Row performance to these weight standards and see where you stand.
Level
Weight
Beginner
55 lbs
Novice
99 lbs
Intermediate
161 lbs
Advanced
240 lbs
Elite
329 lbs
Level
Weight
Beginner
28 lbs
Novice
49 lbs
Intermediate
79 lbs
Advanced
118 lbs
Elite
164 lbs
Cable Upright Row Bodyweight Ratio Standards
See how your Cable Upright Row strength measures up relative to your body weight.
Level
Bodyweight Ratio
Beginner
0.25
Novice
0.50
Intermediate
0.75
Advanced
1.25
Elite
1.75
Level
Bodyweight Ratio
Beginner
0.15
Novice
0.30
Intermediate
0.50
Advanced
0.75
Elite
1.05
Cable Upright Row Standards by Bodyweight
Find the Cable Upright Row strength standards for your specific body weight.
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
110 lbs
35 lbs
69 lbs
120 lbs
186 lbs
263 lbs
120 lbs
39 lbs
75 lbs
127 lbs
195 lbs
274 lbs
130 lbs
42 lbs
80 lbs
134 lbs
204 lbs
284 lbs
140 lbs
46 lbs
85 lbs
140 lbs
212 lbs
294 lbs
150 lbs
49 lbs
89 lbs
147 lbs
219 lbs
303 lbs
160 lbs
52 lbs
94 lbs
153 lbs
227 lbs
312 lbs
170 lbs
55 lbs
98 lbs
158 lbs
234 lbs
320 lbs
180 lbs
58 lbs
102 lbs
164 lbs
240 lbs
328 lbs
190 lbs
61 lbs
107 lbs
169 lbs
247 lbs
335 lbs
200 lbs
64 lbs
111 lbs
174 lbs
253 lbs
343 lbs
210 lbs
67 lbs
114 lbs
179 lbs
259 lbs
350 lbs
220 lbs
70 lbs
118 lbs
184 lbs
265 lbs
356 lbs
230 lbs
73 lbs
122 lbs
188 lbs
270 lbs
363 lbs
240 lbs
75 lbs
125 lbs
193 lbs
276 lbs
369 lbs
250 lbs
78 lbs
129 lbs
197 lbs
281 lbs
375 lbs
260 lbs
80 lbs
132 lbs
201 lbs
286 lbs
381 lbs
270 lbs
83 lbs
135 lbs
205 lbs
291 lbs
387 lbs
280 lbs
85 lbs
139 lbs
209 lbs
295 lbs
392 lbs
290 lbs
88 lbs
142 lbs
213 lbs
300 lbs
397 lbs
300 lbs
90 lbs
145 lbs
217 lbs
305 lbs
403 lbs
310 lbs
92 lbs
148 lbs
221 lbs
309 lbs
408 lbs
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
90 lbs
17 lbs
32 lbs
55 lbs
85 lbs
122 lbs
100 lbs
19 lbs
35 lbs
60 lbs
92 lbs
130 lbs
110 lbs
22 lbs
39 lbs
64 lbs
98 lbs
137 lbs
120 lbs
24 lbs
42 lbs
69 lbs
104 lbs
144 lbs
130 lbs
26 lbs
45 lbs
73 lbs
109 lbs
151 lbs
140 lbs
28 lbs
49 lbs
78 lbs
114 lbs
157 lbs
150 lbs
30 lbs
52 lbs
82 lbs
119 lbs
163 lbs
160 lbs
33 lbs
55 lbs
85 lbs
124 lbs
168 lbs
170 lbs
35 lbs
57 lbs
89 lbs
129 lbs
174 lbs
180 lbs
37 lbs
60 lbs
93 lbs
133 lbs
179 lbs
190 lbs
39 lbs
63 lbs
96 lbs
137 lbs
184 lbs
200 lbs
41 lbs
66 lbs
99 lbs
141 lbs
188 lbs
210 lbs
43 lbs
68 lbs
103 lbs
145 lbs
193 lbs
220 lbs
44 lbs
71 lbs
106 lbs
149 lbs
197 lbs
230 lbs
46 lbs
73 lbs
109 lbs
152 lbs
201 lbs
240 lbs
48 lbs
75 lbs
112 lbs
156 lbs
205 lbs
250 lbs
50 lbs
78 lbs
115 lbs
159 lbs
209 lbs
260 lbs
52 lbs
80 lbs
117 lbs
163 lbs
213 lbs
Cable Upright Row Standards by Age
Discover how Cable Upright Row strength standards vary across different age groups.
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
48 lbs
86 lbs
139 lbs
205 lbs
282 lbs
20
54 lbs
97 lbs
157 lbs
234 lbs
321 lbs
25
55 lbs
99 lbs
161 lbs
240 lbs
329 lbs
30
55 lbs
99 lbs
161 lbs
240 lbs
329 lbs
35
55 lbs
99 lbs
161 lbs
240 lbs
329 lbs
40
55 lbs
99 lbs
161 lbs
240 lbs
329 lbs
45
53 lbs
95 lbs
153 lbs
228 lbs
313 lbs
50
50 lbs
89 lbs
145 lbs
214 lbs
294 lbs
55
47 lbs
83 lbs
134 lbs
199 lbs
273 lbs
60
44 lbs
77 lbs
123 lbs
182 lbs
250 lbs
65
40 lbs
70 lbs
112 lbs
166 lbs
227 lbs
70
37 lbs
64 lbs
102 lbs
150 lbs
204 lbs
75
34 lbs
58 lbs
92 lbs
135 lbs
184 lbs
80
31 lbs
53 lbs
83 lbs
121 lbs
165 lbs
85
29 lbs
48 lbs
76 lbs
110 lbs
149 lbs
90
27 lbs
45 lbs
69 lbs
100 lbs
135 lbs
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
25 lbs
43 lbs
69 lbs
102 lbs
141 lbs
20
27 lbs
48 lbs
78 lbs
116 lbs
160 lbs
25
28 lbs
49 lbs
79 lbs
118 lbs
164 lbs
30
28 lbs
49 lbs
79 lbs
118 lbs
164 lbs
35
28 lbs
49 lbs
79 lbs
118 lbs
164 lbs
40
28 lbs
49 lbs
79 lbs
118 lbs
164 lbs
45
27 lbs
47 lbs
76 lbs
113 lbs
156 lbs
50
26 lbs
44 lbs
72 lbs
106 lbs
147 lbs
55
24 lbs
42 lbs
67 lbs
99 lbs
136 lbs
60
23 lbs
39 lbs
62 lbs
91 lbs
125 lbs
65
22 lbs
36 lbs
57 lbs
83 lbs
114 lbs
70
20 lbs
33 lbs
52 lbs
76 lbs
103 lbs
75
19 lbs
31 lbs
47 lbs
69 lbs
93 lbs
80
18 lbs
28 lbs
43 lbs
62 lbs
84 lbs
85
17 lbs
26 lbs
40 lbs
57 lbs
77 lbs
90
16 lbs
25 lbs
37 lbs
52 lbs
70 lbs
Cable Upright Row Overview
The Cable Upright Row is a compound movement focused on developing the shoulders and upper back by pulling a cable attachment vertically towards the chin.