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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.

Calculate Your Cable Upright Row Strength Level

Calculate Your Cable Upright Row Strength

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Cable Upright Row Weight Standards

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

LevelWeight
Beginner55 lbs
Novice99 lbs
Intermediate161 lbs
Advanced240 lbs
Elite329 lbs

Cable Upright Row Bodyweight Ratio Standards

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

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

Cable Upright Row Standards by Bodyweight

Find the Cable Upright Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs35 lbs69 lbs120 lbs186 lbs263 lbs
120 lbs39 lbs75 lbs127 lbs195 lbs274 lbs
130 lbs42 lbs80 lbs134 lbs204 lbs284 lbs
140 lbs46 lbs85 lbs140 lbs212 lbs294 lbs
150 lbs49 lbs89 lbs147 lbs219 lbs303 lbs
160 lbs52 lbs94 lbs153 lbs227 lbs312 lbs
170 lbs55 lbs98 lbs158 lbs234 lbs320 lbs
180 lbs58 lbs102 lbs164 lbs240 lbs328 lbs
190 lbs61 lbs107 lbs169 lbs247 lbs335 lbs
200 lbs64 lbs111 lbs174 lbs253 lbs343 lbs
210 lbs67 lbs114 lbs179 lbs259 lbs350 lbs
220 lbs70 lbs118 lbs184 lbs265 lbs356 lbs
230 lbs73 lbs122 lbs188 lbs270 lbs363 lbs
240 lbs75 lbs125 lbs193 lbs276 lbs369 lbs
250 lbs78 lbs129 lbs197 lbs281 lbs375 lbs
260 lbs80 lbs132 lbs201 lbs286 lbs381 lbs
270 lbs83 lbs135 lbs205 lbs291 lbs387 lbs
280 lbs85 lbs139 lbs209 lbs295 lbs392 lbs
290 lbs88 lbs142 lbs213 lbs300 lbs397 lbs
300 lbs90 lbs145 lbs217 lbs305 lbs403 lbs
310 lbs92 lbs148 lbs221 lbs309 lbs408 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs17 lbs32 lbs55 lbs85 lbs122 lbs
100 lbs19 lbs35 lbs60 lbs92 lbs130 lbs
110 lbs22 lbs39 lbs64 lbs98 lbs137 lbs
120 lbs24 lbs42 lbs69 lbs104 lbs144 lbs
130 lbs26 lbs45 lbs73 lbs109 lbs151 lbs
140 lbs28 lbs49 lbs78 lbs114 lbs157 lbs
150 lbs30 lbs52 lbs82 lbs119 lbs163 lbs
160 lbs33 lbs55 lbs85 lbs124 lbs168 lbs
170 lbs35 lbs57 lbs89 lbs129 lbs174 lbs
180 lbs37 lbs60 lbs93 lbs133 lbs179 lbs
190 lbs39 lbs63 lbs96 lbs137 lbs184 lbs
200 lbs41 lbs66 lbs99 lbs141 lbs188 lbs
210 lbs43 lbs68 lbs103 lbs145 lbs193 lbs
220 lbs44 lbs71 lbs106 lbs149 lbs197 lbs
230 lbs46 lbs73 lbs109 lbs152 lbs201 lbs
240 lbs48 lbs75 lbs112 lbs156 lbs205 lbs
250 lbs50 lbs78 lbs115 lbs159 lbs209 lbs
260 lbs52 lbs80 lbs117 lbs163 lbs213 lbs

Cable Upright Row Standards by Age

Discover how Cable Upright Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1548 lbs86 lbs139 lbs205 lbs282 lbs
2054 lbs97 lbs157 lbs234 lbs321 lbs
2555 lbs99 lbs161 lbs240 lbs329 lbs
3055 lbs99 lbs161 lbs240 lbs329 lbs
3555 lbs99 lbs161 lbs240 lbs329 lbs
4055 lbs99 lbs161 lbs240 lbs329 lbs
4553 lbs95 lbs153 lbs228 lbs313 lbs
5050 lbs89 lbs145 lbs214 lbs294 lbs
5547 lbs83 lbs134 lbs199 lbs273 lbs
6044 lbs77 lbs123 lbs182 lbs250 lbs
6540 lbs70 lbs112 lbs166 lbs227 lbs
7037 lbs64 lbs102 lbs150 lbs204 lbs
7534 lbs58 lbs92 lbs135 lbs184 lbs
8031 lbs53 lbs83 lbs121 lbs165 lbs
8529 lbs48 lbs76 lbs110 lbs149 lbs
9027 lbs45 lbs69 lbs100 lbs135 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1525 lbs43 lbs69 lbs102 lbs141 lbs
2027 lbs48 lbs78 lbs116 lbs160 lbs
2528 lbs49 lbs79 lbs118 lbs164 lbs
3028 lbs49 lbs79 lbs118 lbs164 lbs
3528 lbs49 lbs79 lbs118 lbs164 lbs
4028 lbs49 lbs79 lbs118 lbs164 lbs
4527 lbs47 lbs76 lbs113 lbs156 lbs
5026 lbs44 lbs72 lbs106 lbs147 lbs
5524 lbs42 lbs67 lbs99 lbs136 lbs
6023 lbs39 lbs62 lbs91 lbs125 lbs
6522 lbs36 lbs57 lbs83 lbs114 lbs
7020 lbs33 lbs52 lbs76 lbs103 lbs
7519 lbs31 lbs47 lbs69 lbs93 lbs
8018 lbs28 lbs43 lbs62 lbs84 lbs
8517 lbs26 lbs40 lbs57 lbs77 lbs
9016 lbs25 lbs37 lbs52 lbs70 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.

Muscles Worked

Equipment Needed

Cable Machine

How To Perform the Cable Upright Row

  1. Attach a straight bar to a low pulley on a cable machine.
  2. Stand upright with feet shoulder-width apart, grasping the bar with an overhand grip, hands slightly narrower than shoulder-width.
  3. Start with the bar at your thighs, arms fully extended, and shoulders relaxed.
  4. Inhale and pull the bar upwards towards your chin, keeping it close to your body.
  5. Lead with your elbows, which should remain higher than your forearms throughout the movement.
  6. Pause briefly at the top when the bar reaches the chest or chin level.
  7. Exhale and slowly lower the bar back to the starting position with controlled movement.
  8. Repeat for the desired number of repetitions.

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

Pro Tips for Cable Upright Row

  • Keep your back straight and core engaged throughout the movement.
  • Avoid using momentum or swinging the weight.
  • Do not pull the bar too high to prevent shoulder impingement.
  • If you experience shoulder pain, consider a wider grip or different exercise.

Cable Upright Row Variations and Alternatives

Variations

    Alternatives

    Compare Other Exercises

    Exercise Comparison

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