Barbell Upright Row vs Barbell High Pull Strength Standards
Compare your barbell upright row and barbell high pull against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Total barbell weight for Barbell Upright Row and Total barbell load for Barbell High Pull. Use a strict upright row with elbows leading to repeatable upper-chest or lower-neck height and controlled lowering and Use the following execution standard:. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Upright Row vs Barbell High Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell upright row and barbell high pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell upright row and barbell high pull.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Upright Row / Barbell High Pull, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Upright Row vs Barbell High Pull Standards
How to read the table: The first number is Barbell Upright Row; the second is Barbell High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 35 / 76 lb 15.9 / 34.5 kg | 55 / 118 lb 24.9 / 53.5 kg | 79 / 160 lb 35.8 / 72.6 kg | 105 / 202 lb 47.6 / 91.6 kg |
| 130 lb 59 kg | 37 / 80 lb 16.8 / 36.3 kg | 58 / 124 lb 26.3 / 56.2 kg | 83 / 168 lb 37.6 / 76.2 kg | 110 / 213 lb 49.9 / 96.6 kg |
| 140 lb 63.5 kg | 39 / 84 lb 17.7 / 38.1 kg | 61 / 131 lb 27.7 / 59.4 kg | 87 / 177 lb 39.5 / 80.3 kg | 116 / 224 lb 52.6 / 101.6 kg |
| 150 lb 68 kg | 41 / 88 lb 18.6 / 39.9 kg | 64 / 137 lb 29 / 62.1 kg | 91 / 185 lb 41.3 / 83.9 kg | 121 / 234 lb 54.9 / 106.1 kg |
| 160 lb 72.6 kg | 43 / 92 lb 19.5 / 41.7 kg | 67 / 143 lb 30.4 / 64.9 kg | 95 / 194 lb 43.1 / 88 kg | 127 / 244 lb 57.6 / 110.7 kg |
| 170 lb 77.1 kg | 45 / 96 lb 20.4 / 43.5 kg | 70 / 149 lb 31.8 / 67.6 kg | 99 / 201 lb 44.9 / 91.2 kg | 132 / 254 lb 59.9 / 115.2 kg |
| 180 lb 81.6 kg | 46 / 99 lb 20.9 / 44.9 kg | 72 / 154 lb 32.7 / 69.9 kg | 103 / 209 lb 46.7 / 94.8 kg | 137 / 264 lb 62.1 / 119.7 kg |
| 190 lb 86.2 kg | 48 / 103 lb 21.8 / 46.7 kg | 75 / 160 lb 34 / 72.6 kg | 107 / 217 lb 48.5 / 98.4 kg | 142 / 274 lb 64.4 / 124.3 kg |
| 200 lb 90.7 kg | 50 / 107 lb 22.7 / 48.5 kg | 78 / 166 lb 35.4 / 75.3 kg | 111 / 225 lb 50.3 / 102.1 kg | 147 / 284 lb 66.7 / 128.8 kg |
| 210 lb 95.3 kg | 51 / 110 lb 23.1 / 49.9 kg | 80 / 171 lb 36.3 / 77.6 kg | 114 / 232 lb 51.7 / 105.2 kg | 152 / 293 lb 68.9 / 132.9 kg |
| 220 lb 99.8 kg | 53 / 114 lb 24 / 51.7 kg | 83 / 176 lb 37.6 / 79.8 kg | 118 / 239 lb 53.5 / 108.4 kg | 157 / 302 lb 71.2 / 137 kg |
| 230 lb 104.3 kg | 55 / 117 lb 24.9 / 53.1 kg | 85 / 182 lb 38.6 / 82.6 kg | 122 / 246 lb 55.3 / 111.6 kg | 161 / 311 lb 73 / 141.1 kg |
| 240 lb 108.9 kg | 56 / 120 lb 25.4 / 54.4 kg | 88 / 187 lb 39.9 / 84.8 kg | 125 / 254 lb 56.7 / 115.2 kg | 166 / 320 lb 75.3 / 145.1 kg |
| 250 lb 113.4 kg | 58 / 124 lb 26.3 / 56.2 kg | 90 / 192 lb 40.8 / 87.1 kg | 128 / 261 lb 58.1 / 118.4 kg | 171 / 329 lb 77.6 / 149.2 kg |
| 260 lb 117.9 kg | 59 / 127 lb 26.8 / 57.6 kg | 92 / 197 lb 41.7 / 89.4 kg | 132 / 267 lb 59.9 / 121.1 kg | 175 / 338 lb 79.4 / 153.3 kg |
| 270 lb 122.5 kg | 61 / 130 lb 27.7 / 59 kg | 95 / 202 lb 43.1 / 91.6 kg | 135 / 274 lb 61.2 / 124.3 kg | 179 / 346 lb 81.2 / 156.9 kg |
| 280 lb 127 kg | 62 / 133 lb 28.1 / 60.3 kg | 97 / 207 lb 44 / 93.9 kg | 139 / 281 lb 63 / 127.5 kg | 184 / 355 lb 83.5 / 161 kg |
| 290 lb 131.5 kg | 64 / 137 lb 29 / 62.1 kg | 99 / 212 lb 44.9 / 96.2 kg | 142 / 288 lb 64.4 / 130.6 kg | 188 / 363 lb 85.3 / 164.7 kg |
| 300 lb 136.1 kg | 65 / 140 lb 29.5 / 63.5 kg | 102 / 217 lb 46.3 / 98.4 kg | 145 / 294 lb 65.8 / 133.4 kg | 193 / 372 lb 87.5 / 168.7 kg |
Women’s Barbell Upright Row vs Barbell High Pull Standards
How to read the table: The first number is Barbell Upright Row; the second is Barbell High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 21 / 46 lb 9.5 / 20.9 kg | 34 / 72 lb 15.4 / 32.7 kg | 50 / 102 lb 22.7 / 46.3 kg | 66 / 128 lb 29.9 / 58.1 kg |
| 110 lb 49.9 kg | 23 / 49 lb 10.4 / 22.2 kg | 36 / 77 lb 16.3 / 34.9 kg | 53 / 109 lb 24 / 49.4 kg | 71 / 137 lb 32.2 / 62.1 kg |
| 120 lb 54.4 kg | 24 / 52 lb 10.9 / 23.6 kg | 38 / 82 lb 17.2 / 37.2 kg | 56 / 115 lb 25.4 / 52.2 kg | 75 / 145 lb 34 / 65.8 kg |
| 130 lb 59 kg | 25 / 55 lb 11.3 / 24.9 kg | 40 / 86 lb 18.1 / 39 kg | 59 / 122 lb 26.8 / 55.3 kg | 79 / 153 lb 35.8 / 69.4 kg |
| 140 lb 63.5 kg | 27 / 57 lb 12.2 / 25.9 kg | 42 / 91 lb 19.1 / 41.3 kg | 62 / 128 lb 28.1 / 58.1 kg | 83 / 160 lb 37.6 / 72.6 kg |
| 150 lb 68 kg | 28 / 60 lb 12.7 / 27.2 kg | 44 / 95 lb 20 / 43.1 kg | 65 / 134 lb 29.5 / 60.8 kg | 87 / 168 lb 39.5 / 76.2 kg |
| 160 lb 72.6 kg | 29 / 63 lb 13.2 / 28.6 kg | 46 / 99 lb 20.9 / 44.9 kg | 68 / 140 lb 30.8 / 63.5 kg | 91 / 175 lb 41.3 / 79.4 kg |
| 170 lb 77.1 kg | 30 / 65 lb 13.6 / 29.5 kg | 48 / 103 lb 21.8 / 46.7 kg | 71 / 146 lb 32.2 / 66.2 kg | 95 / 183 lb 43.1 / 83 kg |
| 180 lb 81.6 kg | 32 / 68 lb 14.5 / 30.8 kg | 50 / 107 lb 22.7 / 48.5 kg | 73 / 151 lb 33.1 / 68.5 kg | 98 / 190 lb 44.5 / 86.2 kg |
| 190 lb 86.2 kg | 33 / 70 lb 15 / 31.8 kg | 52 / 111 lb 23.6 / 50.3 kg | 76 / 157 lb 34.5 / 71.2 kg | 102 / 197 lb 46.3 / 89.4 kg |
| 200 lb 90.7 kg | 34 / 73 lb 15.4 / 33.1 kg | 53 / 115 lb 24 / 52.2 kg | 79 / 162 lb 35.8 / 73.5 kg | 105 / 204 lb 47.6 / 92.5 kg |
| 210 lb 95.3 kg | 35 / 75 lb 15.9 / 34 kg | 55 / 119 lb 24.9 / 54 kg | 81 / 168 lb 36.7 / 76.2 kg | 109 / 210 lb 49.4 / 95.3 kg |
| 220 lb 99.8 kg | 36 / 77 lb 16.3 / 34.9 kg | 57 / 123 lb 25.9 / 55.8 kg | 84 / 173 lb 38.1 / 78.5 kg | 112 / 217 lb 50.8 / 98.4 kg |
| 230 lb 104.3 kg | 37 / 80 lb 16.8 / 36.3 kg | 59 / 126 lb 26.8 / 57.2 kg | 86 / 178 lb 39 / 80.7 kg | 116 / 223 lb 52.6 / 101.2 kg |
| 240 lb 108.9 kg | 38 / 82 lb 17.2 / 37.2 kg | 60 / 130 lb 27.2 / 59 kg | 89 / 183 lb 40.4 / 83 kg | 119 / 230 lb 54 / 104.3 kg |
How Your Barbell Upright Row vs Barbell High Pull Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell upright row strength level
The standards use the sex-specific total-load thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
3. Find the barbell high pull strength level
The standards use the sex-specific thresholds from the individual Barbell High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell upright row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the barbell high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Upright Row and Barbell High Pull Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell high pull standard is higher; below zero means the barbell upright row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44 → 81.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell high pull standard minus the barbell upright row standard. A plus sign means the barbell high pull standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +41 lb +18.6 kg | +63 lb +28.6 kg | +81 lb +36.8 kg | +97 lb +44 kg |
| 130 lb 59 kg | +43 lb +19.5 kg | +66 lb +29.9 kg | +85 lb +38.6 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +45 lb +20.4 kg | +70 lb +31.7 kg | +90 lb +40.8 kg | +108 lb +49 kg |
| 150 lb 68 kg | +47 lb +21.3 kg | +73 lb +33.1 kg | +94 lb +42.6 kg | +113 lb +51.2 kg |
| 160 lb 72.6 kg | +49 lb +22.2 kg | +76 lb +34.5 kg | +99 lb +44.9 kg | +117 lb +53.1 kg |
| 170 lb 77.1 kg | +51 lb +23.1 kg | +79 lb +35.8 kg | +102 lb +46.3 kg | +122 lb +55.3 kg |
| 180 lb 81.6 kg | +53 lb +24 kg | +82 lb +37.2 kg | +106 lb +48.1 kg | +127 lb +57.6 kg |
| 190 lb 86.2 kg | +55 lb +24.9 kg | +85 lb +38.6 kg | +110 lb +49.9 kg | +132 lb +59.9 kg |
| 200 lb 90.7 kg | +57 lb +25.8 kg | +88 lb +39.9 kg | +114 lb +51.8 kg | +137 lb +62.1 kg |
| 210 lb 95.3 kg | +59 lb +26.8 kg | +91 lb +41.3 kg | +118 lb +53.5 kg | +141 lb +64 kg |
| 220 lb 99.8 kg | +61 lb +27.7 kg | +93 lb +42.2 kg | +121 lb +54.9 kg | +145 lb +65.8 kg |
| 230 lb 104.3 kg | +62 lb +28.2 kg | +97 lb +44 kg | +124 lb +56.3 kg | +150 lb +68.1 kg |
| 240 lb 108.9 kg | +64 lb +29 kg | +99 lb +44.9 kg | +129 lb +58.5 kg | +154 lb +69.8 kg |
| 250 lb 113.4 kg | +66 lb +29.9 kg | +102 lb +46.3 kg | +133 lb +60.3 kg | +158 lb +71.6 kg |
| 260 lb 117.9 kg | +68 lb +30.8 kg | +105 lb +47.7 kg | +135 lb +61.2 kg | +163 lb +73.9 kg |
| 270 lb 122.5 kg | +69 lb +31.3 kg | +107 lb +48.5 kg | +139 lb +63.1 kg | +167 lb +75.7 kg |
| 280 lb 127 kg | +71 lb +32.2 kg | +110 lb +49.9 kg | +142 lb +64.5 kg | +171 lb +77.5 kg |
| 290 lb 131.5 kg | +73 lb +33.1 kg | +113 lb +51.3 kg | +146 lb +66.2 kg | +175 lb +79.4 kg |
| 300 lb 136.1 kg | +75 lb +34 kg | +115 lb +52.1 kg | +149 lb +67.6 kg | +179 lb +81.2 kg |
How Women’s Barbell Upright Row and Barbell High Pull Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.2 → 50.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell high pull standard minus the barbell upright row standard. A plus sign means the barbell high pull standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +25 lb +11.4 kg | +38 lb +17.3 kg | +52 lb +23.6 kg | +62 lb +28.2 kg |
| 110 lb 49.9 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +44 lb +20 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +46 lb +20.9 kg | +63 lb +28.5 kg | +74 lb +33.6 kg |
| 140 lb 63.5 kg | +30 lb +13.7 kg | +49 lb +22.2 kg | +66 lb +30 kg | +77 lb +35 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +51 lb +23.1 kg | +69 lb +31.3 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +53 lb +24 kg | +72 lb +32.7 kg | +84 lb +38.1 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +55 lb +24.9 kg | +75 lb +34 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +57 lb +25.8 kg | +78 lb +35.4 kg | +92 lb +41.7 kg |
| 190 lb 86.2 kg | +37 lb +16.8 kg | +59 lb +26.7 kg | +81 lb +36.7 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +62 lb +28.2 kg | +83 lb +37.7 kg | +99 lb +44.9 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +64 lb +29.1 kg | +87 lb +39.5 kg | +101 lb +45.9 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +66 lb +29.9 kg | +89 lb +40.4 kg | +105 lb +47.6 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +67 lb +30.4 kg | +92 lb +41.7 kg | +107 lb +48.6 kg |
| 240 lb 108.9 kg | +44 lb +20 kg | +70 lb +31.8 kg | +94 lb +42.6 kg | +111 lb +50.3 kg |
Barbell Upright Row and Barbell High Pull Exercises Used by This Calculator
This calculator uses a strict barbell upright row and a strict barbell high pull test. Use strict canonical Barbell Upright Row and Barbell High Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total barbell weight
Pull with elbows leading to a repeatable upper-chest or lower-neck height and lower under control. Do not enter per-side plates, high pulls, shrugs, cable or dumbbell rows, trunk heave, leg drive, wrist collapse, partial, or assisted reps.
Use the canonical Barbell High Pull setup and load convention
Use the following execution standard: – Barbell starts on the floor for every rep (dead stop) – Clean grip (shoulder-width) is required for all tests – Lifters hinge at the hips with torso inclined forward at the start – Explosive hip extension drives the bar upward – Bar travels vertically close to the body – Elbows rise up and out, finishing above the wrists – Bar must reach at least lower chest height – No turnover into a catch (this is not a clean) – Bar returns fully to the floor between reps with no bounce – Rep counts only if the bar reaches consistent height and returns under control – Raw lifting only Disallowed variations: – Hang high pulls (no floor start) – Power cleans or clean pulls – Snatch-grip high pulls (separate tool) – Partial pulls that do not reach chest height – Barbell shrugs – Smith machine or machine-based variations – Mixed grip or inconsistent grip between tests
Enter one recent Barbell Upright Row result and one recent Barbell High Pull result
Use each exercise’s canonical input: Total barbell weight for Barbell Upright Row and Total barbell load for Barbell High Pull.
Related Tools
- Barbell Upright Row — View the individual Barbell Upright Row standards and next strength-level target.
- Barbell High Pull — View the individual Barbell High Pull standards and next strength-level target.
- Dumbbell Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.