Upright Row

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Trapezius
Secondary Muscles	Bicep
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius

Secondary Muscles

Bicep

Stabilizer Muscles

None

Grip Muscles

None

Upright Row Average Weight [1RM]

Level
Beg.	21 kg (46 lb)	11 kg (24 lb)
Nov.	39 kg (86 lb)	20 kg (45 lb)
Int.	64 kg (140 lb)	33 kg (73 lb)
Adv.	94 kg (207 lb)	49 kg (108 lb)
Pro	129 kg (284 lb)	67 kg (147 lb)

Level

Beg.

21 kg
(46 lb)

11 kg
(24 lb)

Nov.

39 kg
(86 lb)

20 kg
(45 lb)

Int.

64 kg
(140 lb)

33 kg
(73 lb)

Adv.

94 kg
(207 lb)

49 kg
(108 lb)

Pro

129 kg
(284 lb)

67 kg
(147 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.

Upright Row Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

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	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 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

Upright Row Average Weight [1RM]

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	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	46	85	135	194
120	25	53	94	146	208
130	29	60	103	157	221
140	34	66	111	168	233
150	39	72	119	178	245
160	43	79	127	188	256
170	48	85	135	197	267
180	52	91	143	206	278
190	57	97	150	215	288
200	61	102	157	223	298
210	65	108	164	232	307
220	70	113	171	240	316
230	74	119	177	247	325
240	78	124	183	255	334
250	82	129	190	262	342
260	86	134	196	269	350
270	90	139	202	276	358
280	94	144	207	283	366
290	98	148	213	289	373
300	101	153	219	296	381
310	105	158	224	302	388

Age	Beg.	Nov.	Int.	Adv.	Pro
15	39	73	119	177	242
20	45	84	136	202	277
25	46	86	140	207	284
30	46	86	140	207	284
35	46	86	140	207	284
40	46	86	140	207	284
45	44	81	133	197	269
50	41	76	125	185	253
55	38	71	115	171	234
60	35	64	105	156	214
65	31	58	95	141	193
70	28	52	85	126	173
75	25	47	76	113	155
80	23	42	68	101	138
85	20	37	61	91	124
90	18	34	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	30	53	82	115
100	17	33	57	87	121
110	19	36	61	92	127
120	21	39	65	97	133
130	23	42	69	101	138
140	25	45	72	105	143
150	27	48	75	109	148
160	29	50	79	113	152
170	31	53	82	117	156
180	33	55	85	120	160
190	34	57	87	124	164
200	36	59	90	127	168
210	38	62	93	130	172
220	39	64	95	133	175
230	41	66	98	136	178
240	43	68	100	139	181
250	44	69	102	141	185
260	46	71	105	144	188

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	38	62	92	125
20	24	44	71	105	144
25	24	45	73	108	147
30	24	45	73	108	147
35	24	45	73	108	147
40	24	45	73	108	147
45	23	42	69	102	140
50	22	40	65	96	131
55	20	37	60	89	121
60	18	34	55	81	111
65	17	30	49	73	100
70	15	27	44	66	90
75	13	24	40	59	80
80	12	22	36	52	72
85	11	20	32	47	64
90	10	18	29	42	58