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Upright Row Strength Standards for Men and Women

Discover how your 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 Upright Row Strength Level

Calculate Your Upright Row Strength

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Upright Row Weight Standards

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

LevelWeight
Beginner53 lbs
Novice93 lbs
Intermediate147 lbs
Advanced214 lbs
Elite291 lbs

Upright Row Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50
LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.75
Elite1.05

Upright Row Standards by Bodyweight

Find the Upright Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs27 lbs53 lbs92 lbs142 lbs201 lbs
120 lbs32 lbs60 lbs101 lbs153 lbs215 lbs
130 lbs36 lbs67 lbs110 lbs164 lbs228 lbs
140 lbs41 lbs73 lbs118 lbs175 lbs240 lbs
150 lbs46 lbs79 lbs126 lbs185 lbs252 lbs
160 lbs50 lbs86 lbs134 lbs195 lbs263 lbs
170 lbs55 lbs92 lbs142 lbs204 lbs274 lbs
180 lbs59 lbs98 lbs150 lbs213 lbs285 lbs
190 lbs64 lbs104 lbs157 lbs222 lbs295 lbs
200 lbs68 lbs109 lbs164 lbs230 lbs305 lbs
210 lbs72 lbs115 lbs171 lbs239 lbs314 lbs
220 lbs77 lbs120 lbs178 lbs247 lbs323 lbs
230 lbs81 lbs126 lbs184 lbs254 lbs332 lbs
240 lbs85 lbs131 lbs190 lbs262 lbs341 lbs
250 lbs89 lbs136 lbs197 lbs269 lbs349 lbs
260 lbs93 lbs141 lbs203 lbs276 lbs357 lbs
270 lbs97 lbs146 lbs209 lbs283 lbs365 lbs
280 lbs101 lbs151 lbs214 lbs290 lbs373 lbs
290 lbs105 lbs155 lbs220 lbs296 lbs380 lbs
300 lbs108 lbs160 lbs226 lbs303 lbs388 lbs
310 lbs112 lbs165 lbs231 lbs309 lbs395 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs21 lbs37 lbs60 lbs89 lbs122 lbs
100 lbs24 lbs40 lbs64 lbs94 lbs128 lbs
110 lbs26 lbs43 lbs68 lbs99 lbs134 lbs
120 lbs28 lbs46 lbs72 lbs104 lbs140 lbs
130 lbs30 lbs49 lbs76 lbs108 lbs145 lbs
140 lbs32 lbs52 lbs79 lbs112 lbs150 lbs
150 lbs34 lbs55 lbs82 lbs116 lbs155 lbs
160 lbs36 lbs57 lbs86 lbs120 lbs159 lbs
170 lbs38 lbs60 lbs89 lbs124 lbs163 lbs
180 lbs40 lbs62 lbs92 lbs127 lbs167 lbs
190 lbs41 lbs64 lbs94 lbs131 lbs171 lbs
200 lbs43 lbs66 lbs97 lbs134 lbs175 lbs
210 lbs45 lbs69 lbs100 lbs137 lbs179 lbs
220 lbs46 lbs71 lbs102 lbs140 lbs182 lbs
230 lbs48 lbs73 lbs105 lbs143 lbs185 lbs
240 lbs50 lbs75 lbs107 lbs146 lbs188 lbs
250 lbs51 lbs76 lbs109 lbs148 lbs192 lbs
260 lbs53 lbs78 lbs112 lbs151 lbs195 lbs

Upright Row Standards by Age

Discover how Upright Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1546 lbs80 lbs126 lbs184 lbs249 lbs
2052 lbs91 lbs143 lbs209 lbs284 lbs
2553 lbs93 lbs147 lbs214 lbs291 lbs
3053 lbs93 lbs147 lbs214 lbs291 lbs
3553 lbs93 lbs147 lbs214 lbs291 lbs
4053 lbs93 lbs147 lbs214 lbs291 lbs
4551 lbs88 lbs140 lbs204 lbs276 lbs
5048 lbs83 lbs132 lbs192 lbs260 lbs
5545 lbs78 lbs122 lbs178 lbs241 lbs
6042 lbs71 lbs112 lbs163 lbs221 lbs
6538 lbs65 lbs102 lbs148 lbs200 lbs
7035 lbs59 lbs92 lbs133 lbs180 lbs
7532 lbs54 lbs83 lbs120 lbs162 lbs
8030 lbs49 lbs75 lbs108 lbs145 lbs
8527 lbs44 lbs68 lbs98 lbs131 lbs
9025 lbs41 lbs62 lbs89 lbs119 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs45 lbs69 lbs99 lbs132 lbs
2031 lbs51 lbs78 lbs112 lbs151 lbs
2531 lbs52 lbs80 lbs115 lbs154 lbs
3031 lbs52 lbs80 lbs115 lbs154 lbs
3531 lbs52 lbs80 lbs115 lbs154 lbs
4031 lbs52 lbs80 lbs115 lbs154 lbs
4530 lbs49 lbs76 lbs109 lbs147 lbs
5029 lbs47 lbs72 lbs103 lbs138 lbs
5527 lbs44 lbs67 lbs96 lbs128 lbs
6025 lbs41 lbs62 lbs88 lbs118 lbs
6524 lbs37 lbs56 lbs80 lbs107 lbs
7022 lbs34 lbs51 lbs73 lbs97 lbs
7520 lbs31 lbs47 lbs66 lbs87 lbs
8019 lbs29 lbs43 lbs59 lbs79 lbs
8518 lbs27 lbs39 lbs54 lbs71 lbs
9017 lbs25 lbs36 lbs49 lbs65 lbs

Upright Row Overview

The Upright Row is a compound exercise that primarily targets the shoulders and upper back, involving a vertical pulling motion to lift a barbell or dumbbells to chest height.

Muscles Worked

Equipment Needed

Barbell, Dumbbells

How To Perform the Upright Row

  1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip.
  2. Start with the weights resting on your thighs, arms extended down.
  3. Keep your back straight, chest up, and core engaged throughout the movement.
  4. Pull the weights vertically towards your chin, leading with your elbows.
  5. Keep the weights close to your body and your elbows higher than your wrists.
  6. Once the weights reach chest height, pause briefly.
  7. Slowly lower the weights back to the starting position.
  8. Repeat for the desired number of repetitions.
  9. Breathing: Exhale as you lift the weights, inhale as you lower them.

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

Pro Tips for Upright Row

  • Avoid using excessive weight to prevent shoulder strain.
  • Maintain a controlled, smooth motion to maximize muscle engagement.
  • Keep your core engaged to support your lower back.
  • Avoid lifting the weights too high to prevent shoulder impingement.

Compare Other Exercises

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