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
Compare your Dumbbell Upright Row performance to these weight standards and see where you stand.
Level
Weight
Beginner
15 lbs
Novice
33 lbs
Intermediate
61 lbs
Advanced
99 lbs
Elite
145 lbs
Level
Weight
Beginner
16 lbs
Novice
26 lbs
Intermediate
40 lbs
Advanced
57 lbs
Elite
77 lbs
Dumbbell Upright Row Bodyweight Ratio Standards
See how your Dumbbell Upright Row strength measures up relative to your body weight.
Level
Bodyweight Ratio
Beginner
0.05
Novice
0.15
Intermediate
0.35
Advanced
0.55
Elite
0.80
Level
Bodyweight Ratio
Beginner
0.10
Novice
0.15
Intermediate
0.25
Advanced
0.35
Elite
0.50
Dumbbell Upright Row Standards by Bodyweight
Find the Dumbbell Upright Row strength standards for your specific body weight.
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
110 lbs
6 lbs
15 lbs
33 lbs
60 lbs
94 lbs
120 lbs
7 lbs
18 lbs
38 lbs
66 lbs
102 lbs
130 lbs
9 lbs
21 lbs
42 lbs
72 lbs
109 lbs
140 lbs
10 lbs
24 lbs
47 lbs
78 lbs
116 lbs
150 lbs
12 lbs
27 lbs
51 lbs
84 lbs
123 lbs
160 lbs
14 lbs
30 lbs
55 lbs
89 lbs
130 lbs
170 lbs
16 lbs
33 lbs
59 lbs
95 lbs
136 lbs
180 lbs
17 lbs
36 lbs
63 lbs
100 lbs
142 lbs
190 lbs
19 lbs
39 lbs
67 lbs
105 lbs
148 lbs
200 lbs
21 lbs
42 lbs
71 lbs
110 lbs
154 lbs
210 lbs
23 lbs
44 lbs
75 lbs
114 lbs
160 lbs
220 lbs
25 lbs
47 lbs
79 lbs
119 lbs
165 lbs
230 lbs
27 lbs
50 lbs
82 lbs
123 lbs
170 lbs
240 lbs
29 lbs
53 lbs
86 lbs
128 lbs
176 lbs
250 lbs
31 lbs
55 lbs
89 lbs
132 lbs
181 lbs
260 lbs
33 lbs
58 lbs
93 lbs
136 lbs
185 lbs
270 lbs
35 lbs
61 lbs
96 lbs
140 lbs
190 lbs
280 lbs
37 lbs
63 lbs
99 lbs
144 lbs
195 lbs
290 lbs
39 lbs
66 lbs
103 lbs
148 lbs
199 lbs
300 lbs
40 lbs
68 lbs
106 lbs
152 lbs
204 lbs
310 lbs
42 lbs
71 lbs
109 lbs
155 lbs
208 lbs
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
90 lbs
11 lbs
18 lbs
30 lbs
44 lbs
60 lbs
100 lbs
12 lbs
20 lbs
32 lbs
46 lbs
63 lbs
110 lbs
13 lbs
22 lbs
34 lbs
49 lbs
66 lbs
120 lbs
14 lbs
23 lbs
36 lbs
51 lbs
69 lbs
130 lbs
15 lbs
25 lbs
38 lbs
54 lbs
72 lbs
140 lbs
16 lbs
26 lbs
39 lbs
56 lbs
74 lbs
150 lbs
17 lbs
27 lbs
41 lbs
58 lbs
77 lbs
160 lbs
18 lbs
29 lbs
43 lbs
60 lbs
79 lbs
170 lbs
19 lbs
30 lbs
44 lbs
61 lbs
81 lbs
180 lbs
20 lbs
31 lbs
46 lbs
63 lbs
83 lbs
190 lbs
21 lbs
32 lbs
47 lbs
65 lbs
85 lbs
200 lbs
22 lbs
33 lbs
48 lbs
67 lbs
87 lbs
210 lbs
23 lbs
34 lbs
50 lbs
68 lbs
89 lbs
220 lbs
23 lbs
35 lbs
51 lbs
70 lbs
90 lbs
230 lbs
24 lbs
36 lbs
52 lbs
71 lbs
92 lbs
240 lbs
25 lbs
37 lbs
53 lbs
72 lbs
94 lbs
250 lbs
26 lbs
38 lbs
55 lbs
74 lbs
95 lbs
260 lbs
27 lbs
39 lbs
56 lbs
75 lbs
97 lbs
Dumbbell Upright Row Standards by Age
Discover how Dumbbell Upright Row strength standards vary across different age groups.
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
13 lbs
29 lbs
53 lbs
85 lbs
124 lbs
20
15 lbs
32 lbs
60 lbs
97 lbs
141 lbs
25
15 lbs
33 lbs
61 lbs
99 lbs
145 lbs
30
15 lbs
33 lbs
61 lbs
99 lbs
145 lbs
35
15 lbs
33 lbs
61 lbs
99 lbs
145 lbs
40
15 lbs
33 lbs
61 lbs
99 lbs
145 lbs
45
14 lbs
32 lbs
59 lbs
95 lbs
137 lbs
50
14 lbs
30 lbs
55 lbs
89 lbs
129 lbs
55
13 lbs
28 lbs
51 lbs
83 lbs
120 lbs
60
12 lbs
26 lbs
47 lbs
76 lbs
110 lbs
65
11 lbs
24 lbs
43 lbs
69 lbs
100 lbs
70
11 lbs
22 lbs
39 lbs
62 lbs
90 lbs
75
10 lbs
20 lbs
35 lbs
56 lbs
81 lbs
80
9 lbs
18 lbs
32 lbs
51 lbs
73 lbs
85
9 lbs
17 lbs
29 lbs
46 lbs
65 lbs
90
8 lbs
15 lbs
27 lbs
42 lbs
59 lbs
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
14 lbs
23 lbs
34 lbs
49 lbs
66 lbs
20
16 lbs
25 lbs
39 lbs
56 lbs
75 lbs
25
16 lbs
26 lbs
40 lbs
57 lbs
77 lbs
30
16 lbs
26 lbs
40 lbs
57 lbs
77 lbs
35
16 lbs
26 lbs
40 lbs
57 lbs
77 lbs
40
16 lbs
26 lbs
40 lbs
57 lbs
77 lbs
45
15 lbs
25 lbs
38 lbs
54 lbs
73 lbs
50
15 lbs
24 lbs
36 lbs
51 lbs
69 lbs
55
14 lbs
22 lbs
33 lbs
48 lbs
64 lbs
60
13 lbs
20 lbs
31 lbs
44 lbs
59 lbs
65
12 lbs
19 lbs
28 lbs
40 lbs
53 lbs
70
11 lbs
17 lbs
26 lbs
36 lbs
48 lbs
75
10 lbs
16 lbs
23 lbs
33 lbs
44 lbs
80
10 lbs
15 lbs
21 lbs
30 lbs
39 lbs
85
9 lbs
14 lbs
20 lbs
27 lbs
36 lbs
90
9 lbs
13 lbs
18 lbs
25 lbs
33 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.