Dumbbell Upright Row

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Trapezius
Secondary Muscles	Bicep
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius

Secondary Muscles

Bicep

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Dumbbell Upright Row Average Weight [1RM]

Level
Beg.	5 kg (12 lb)	5 kg (11 lb)
Nov.	13 kg (29 lb)	10 kg (22 lb)
Int.	26 kg (57 lb)	16 kg (36 lb)
Adv.	43 kg (95 lb)	24 kg (53 lb)
Pro	64 kg (141 lb)	33 kg (73 lb)

Level

Beg.

5 kg
(12 lb)

5 kg
(11 lb)

Nov.

13 kg
(29 lb)

10 kg
(22 lb)

Int.

26 kg
(57 lb)

16 kg
(36 lb)

Adv.

43 kg
(95 lb)

24 kg
(53 lb)

Pro

64 kg
(141 lb)

33 kg
(73 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Upright Row Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	29	56	90
120	3	14	34	62	98
130	5	17	38	68	105
140	6	20	43	74	112
150	8	23	47	80	119
160	10	26	51	85	126
170	12	29	55	91	132
180	13	32	59	96	138
190	15	35	63	101	144
200	17	38	67	106	150
210	19	40	71	110	156
220	21	43	75	115	161
230	23	46	78	119	166
240	25	49	82	124	172
250	27	51	85	128	177
260	29	54	89	132	181
270	31	57	92	136	186
280	33	59	95	140	191
290	35	62	99	144	195
300	36	64	102	148	200
310	38	67	105	151	204

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	25	49	81	120
20	11	28	56	93	137
25	11	29	57	95	141
30	11	29	57	95	141
35	11	29	57	95	141
40	11	29	57	95	141
45	10	28	55	91	133
50	10	26	51	85	125
55	9	24	47	79	116
60	8	22	43	72	106
65	7	20	39	65	96
70	7	18	35	58	86
75	6	16	31	52	77
80	5	14	28	47	69
85	5	13	25	42	61
90	4	11	23	38	55

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Upright Row Average Weight [1RM]

Dumbbell Upright Row Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	29	56	90
120	3	14	34	62	98
130	5	17	38	68	105
140	6	20	43	74	112
150	8	23	47	80	119
160	10	26	51	85	126
170	12	29	55	91	132
180	13	32	59	96	138
190	15	35	63	101	144
200	17	38	67	106	150
210	19	40	71	110	156
220	21	43	75	115	161
230	23	46	78	119	166
240	25	49	82	124	172
250	27	51	85	128	177
260	29	54	89	132	181
270	31	57	92	136	186
280	33	59	95	140	191
290	35	62	99	144	195
300	36	64	102	148	200
310	38	67	105	151	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	25	49	81	120
20	11	28	56	93	137
25	11	29	57	95	141
30	11	29	57	95	141
35	11	29	57	95	141
40	11	29	57	95	141
45	10	28	55	91	133
50	10	26	51	85	125
55	9	24	47	79	116
60	8	22	43	72	106
65	7	20	39	65	96
70	7	18	35	58	86
75	6	16	31	52	77
80	5	14	28	47	69
85	5	13	25	42	61
90	4	11	23	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	29	56	90
120	3	14	34	62	98
130	5	17	38	68	105
140	6	20	43	74	112
150	8	23	47	80	119
160	10	26	51	85	126
170	12	29	55	91	132
180	13	32	59	96	138
190	15	35	63	101	144
200	17	38	67	106	150
210	19	40	71	110	156
220	21	43	75	115	161
230	23	46	78	119	166
240	25	49	82	124	172
250	27	51	85	128	177
260	29	54	89	132	181
270	31	57	92	136	186
280	33	59	95	140	191
290	35	62	99	144	195
300	36	64	102	148	200
310	38	67	105	151	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	25	49	81	120
20	11	28	56	93	137
25	11	29	57	95	141
30	11	29	57	95	141
35	11	29	57	95	141
40	11	29	57	95	141
45	10	28	55	91	133
50	10	26	51	85	125
55	9	24	47	79	116
60	8	22	43	72	106
65	7	20	39	65	96
70	7	18	35	58	86
75	6	16	31	52	77
80	5	14	28	47	69
85	5	13	25	42	61
90	4	11	23	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	29	56	90
120	3	14	34	62	98
130	5	17	38	68	105
140	6	20	43	74	112
150	8	23	47	80	119
160	10	26	51	85	126
170	12	29	55	91	132
180	13	32	59	96	138
190	15	35	63	101	144
200	17	38	67	106	150
210	19	40	71	110	156
220	21	43	75	115	161
230	23	46	78	119	166
240	25	49	82	124	172
250	27	51	85	128	177
260	29	54	89	132	181
270	31	57	92	136	186
280	33	59	95	140	191
290	35	62	99	144	195
300	36	64	102	148	200
310	38	67	105	151	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	25	49	81	120
20	11	28	56	93	137
25	11	29	57	95	141
30	11	29	57	95	141
35	11	29	57	95	141
40	11	29	57	95	141
45	10	28	55	91	133
50	10	26	51	85	125
55	9	24	47	79	116
60	8	22	43	72	106
65	7	20	39	65	96
70	7	18	35	58	86
75	6	16	31	52	77
80	5	14	28	47	69
85	5	13	25	42	61
90	4	11	23	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	14	26	40	56
100	8	16	28	42	59
110	9	18	30	45	62
120	10	19	32	47	65
130	11	21	34	50	68
140	12	22	35	52	70
150	13	23	37	54	73
160	14	25	39	56	75
170	15	26	40	57	77
180	16	27	42	59	79
190	17	28	43	61	81
200	18	29	44	63	83
210	19	30	46	64	85
220	19	31	47	66	86
230	20	32	48	67	88
240	21	33	49	68	90
250	22	34	51	70	91
260	23	35	52	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	30	45	62
20	12	21	35	52	71
25	12	22	36	53	73
30	12	22	36	53	73
35	12	22	36	53	73
40	12	22	36	53	73
45	11	21	34	50	69
50	11	20	32	47	65
55	10	18	29	44	60
60	9	16	27	40	55
65	8	15	24	36	49
70	7	13	22	32	44
75	6	12	19	29	40
80	6	11	17	26	35
85	5	10	16	23	32
90	5	9	14	21	29