Strength Level Calculator
Dumbbell Upright Row Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Upright Row is about 27 kg (60 lb) and advanced is about 41 kg. For a 60 kg (132 lb) woman, intermediate is about 16 kg and advanced about 22 kg. Enter your own numbers below to see your level.
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Dumbbell Upright Row strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 3 kg · 6 lb | 6 kg · 14 lb | 18 kg · 41 lb | 30 kg · 67 lb | 49 kg · 109 lb |
| 70 kg · 154 lb | 4 kg · 9 lb | 9 kg · 21 lb | 23 kg · 50 lb | 36 kg · 79 lb | 56 kg · 124 lb |
| 80 kg · 176 lb | 6 kg · 13 lb | 12 kg · 27 lb | 27 kg · 59 lb | 41 kg · 90 lb | 63 kg · 138 lb |
| 90 kg · 198 lb | 8 kg · 17 lb | 15 kg · 33 lb | 30 kg · 67 lb | 46 kg · 101 lb | 68 kg · 151 lb |
| 100 kg · 220 lb | 10 kg · 21 lb | 18 kg · 39 lb | 34 kg · 75 lb | 51 kg · 111 lb | 74 kg · 163 lb |
| 110 kg · 243 lb | 12 kg · 26 lb | 21 kg · 45 lb | 38 kg · 83 lb | 55 kg · 121 lb | 79 kg · 174 lb |
| 120 kg · 265 lb | 14 kg · 30 lb | 23 kg · 51 lb | 41 kg · 91 lb | 59 kg · 130 lb | 84 kg · 185 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 4 kg · 10 lb | 8 kg · 17 lb | 14 kg · 30 lb | 20 kg · 44 lb | 29 kg · 63 lb |
| 60 kg · 132 lb | 5 kg · 12 lb | 9 kg · 20 lb | 16 kg · 34 lb | 22 kg · 49 lb | 31 kg · 69 lb |
| 70 kg · 154 lb | 6 kg · 14 lb | 10 kg · 23 lb | 17 kg · 38 lb | 24 kg · 53 lb | 34 kg · 74 lb |
| 80 kg · 176 lb | 7 kg · 16 lb | 12 kg · 25 lb | 19 kg · 42 lb | 26 kg · 58 lb | 36 kg · 79 lb |
| 90 kg · 198 lb | 8 kg · 18 lb | 13 kg · 28 lb | 20 kg · 45 lb | 28 kg · 61 lb | 38 kg · 83 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Dumbbell Upright Row strength level?
- Enter your Dumbbell Upright Row one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Dumbbell Upright Row weight?
- The median (intermediate) Dumbbell Upright Row one-rep max is about 27 kg for an 80 kg man and about 16 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Upright Row for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Upright Row at about 27 kg (60 lb) and advanced at about 41 kg (90 lb). For a 60 kg (132 lb) woman, intermediate is about 16 kg (35 lb) and advanced about 22 kg (49 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.