Cable Upright Row

Cable Upright Row shows average weight and strength standards as a reference for back. Primary muscles: Deltoids, Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 152 lb

Women 70 lb

Cable Upright Row: Average weight [1RM]

Level
Beginner	46 lb	19 lb
Novice	90 lb	40 lb
Intermediate	152 lb	70 lb
Advanced	231 lb	109 lb
Elite	320 lb	155 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Cable Upright Row: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	23	46	76	113
100	10	26	51	83	121
110	13	30	55	89	128
120	15	33	60	95	135
130	17	36	64	100	142
140	19	40	69	105	148
150	21	43	73	110	154
160	24	46	76	115	159
170	26	48	80	120	165
180	28	51	84	124	170
190	30	54	87	128	175
200	32	57	90	132	179
210	34	59	94	136	184
220	35	62	97	140	188
230	37	64	100	143	192
240	39	66	103	147	196
250	41	69	106	150	200
260	43	71	108	154	204

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	16	34	60	93	132
20	18	39	69	107	151
25	19	40	70	109	155
30	19	40	70	109	155
35	19	40	70	109	155
40	19	40	70	109	155
45	18	38	67	104	147
50	17	35	63	97	138
55	15	33	58	90	127
60	14	30	53	82	116
65	13	27	48	74	105
70	11	24	43	67	94
75	10	22	38	60	84
80	9	19	34	53	75
85	8	17	31	48	68
90	7	16	28	43	61

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	23	46	76	113
100	10	26	51	83	121
110	13	30	55	89	128
120	15	33	60	95	135
130	17	36	64	100	142
140	19	40	69	105	148
150	21	43	73	110	154
160	24	46	76	115	159
170	26	48	80	120	165
180	28	51	84	124	170
190	30	54	87	128	175
200	32	57	90	132	179
210	34	59	94	136	184
220	35	62	97	140	188
230	37	64	100	143	192
240	39	66	103	147	196
250	41	69	106	150	200
260	43	71	108	154	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	16	34	60	93	132
20	18	39	69	107	151
25	19	40	70	109	155
30	19	40	70	109	155
35	19	40	70	109	155
40	19	40	70	109	155
45	18	38	67	104	147
50	17	35	63	97	138
55	15	33	58	90	127
60	14	30	53	82	116
65	13	27	48	74	105
70	11	24	43	67	94
75	10	22	38	60	84
80	9	19	34	53	75
85	8	17	31	48	68
90	7	16	28	43	61

Group	Muscles
Primary muscles	Deltoids, Trapezius
Secondary muscles	Deltoids
Stabilizers	Rectus abdominis, External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	23	46	76	113
100	10	26	51	83	121
110	13	30	55	89	128
120	15	33	60	95	135
130	17	36	64	100	142
140	19	40	69	105	148
150	21	43	73	110	154
160	24	46	76	115	159
170	26	48	80	120	165
180	28	51	84	124	170
190	30	54	87	128	175
200	32	57	90	132	179
210	34	59	94	136	184
220	35	62	97	140	188
230	37	64	100	143	192
240	39	66	103	147	196
250	41	69	106	150	200
260	43	71	108	154	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	16	34	60	93	132
20	18	39	69	107	151
25	19	40	70	109	155
30	19	40	70	109	155
35	19	40	70	109	155
40	19	40	70	109	155
45	18	38	67	104	147
50	17	35	63	97	138
55	15	33	58	90	127
60	14	30	53	82	116
65	13	27	48	74	105
70	11	24	43	67	94
75	10	22	38	60	84
80	9	19	34	53	75
85	8	17	31	48	68
90	7	16	28	43	61

Cable Upright Row

Average weight: Intermediate

Cable Upright Row: Average weight [1RM]

Cable Upright Row: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	26	60	111	177	254
120	30	66	118	186	265
130	33	71	125	195	275
140	37	76	131	203	285
150	40	80	138	210	294
160	43	85	144	218	303
170	46	89	149	225	311
180	49	93	155	231	319
190	52	98	160	238	326
200	55	102	165	244	334
210	58	105	170	250	341
220	61	109	175	256	347
230	64	113	179	261	354
240	66	116	184	267	360
250	69	120	188	272	366
260	71	123	192	277	372
270	74	126	196	282	378
280	76	130	200	286	383
290	79	133	204	291	388
300	81	136	208	296	394
310	83	139	212	300	399

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	39	77	130	196	273
20	45	88	148	225	312
25	46	90	152	231	320
30	46	90	152	231	320
35	46	90	152	231	320
40	46	90	152	231	320
45	44	86	144	219	304
50	41	80	136	205	285
55	38	74	125	190	264
60	35	68	114	173	241
65	31	61	103	157	218
70	28	55	93	141	195
75	25	49	83	126	175
80	22	44	74	112	156
85	20	39	67	101	140
90	18	36	60	91	126

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	23	46	76	113
100	10	26	51	83	121
110	13	30	55	89	128
120	15	33	60	95	135
130	17	36	64	100	142
140	19	40	69	105	148
150	21	43	73	110	154
160	24	46	76	115	159
170	26	48	80	120	165
180	28	51	84	124	170
190	30	54	87	128	175
200	32	57	90	132	179
210	34	59	94	136	184
220	35	62	97	140	188
230	37	64	100	143	192
240	39	66	103	147	196
250	41	69	106	150	200
260	43	71	108	154	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	16	34	60	93	132
20	18	39	69	107	151
25	19	40	70	109	155
30	19	40	70	109	155
35	19	40	70	109	155
40	19	40	70	109	155
45	18	38	67	104	147
50	17	35	63	97	138
55	15	33	58	90	127
60	14	30	53	82	116
65	13	27	48	74	105
70	11	24	43	67	94
75	10	22	38	60	84
80	9	19	34	53	75
85	8	17	31	48	68
90	7	16	28	43	61