Barbell Bench Press vs Cable Upright Row Strength Standards
Compare your bench press and cable upright row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: selected cable-stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, pull the attachment upward close to the body with elbows leading, reach the same upper-torso finish, and lower without stack bounce, hip drive, or shrug-only reps. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Cable Upright Row Strength Standards
These bodyweight tables place the bench press and cable upright row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Bench Press / Cable Upright Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Cable Upright Row Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Cable Upright Row | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Cable Upright Row | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Cable Upright Row | 28 lb12.7 kg | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Cable Upright Row | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Cable Upright Row | 30 lb13.6 kg | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Cable Upright Row | 32 lb14.5 kg | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Cable Upright Row | 33 lb15 kg | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Cable Upright Row | 34 lb15.4 kg | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Cable Upright Row | 35 lb15.9 kg | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Cable Upright Row | 36 lb16.3 kg | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Cable Upright Row | 37 lb16.8 kg | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Cable Upright Row | 39 lb17.7 kg | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Cable Upright Row | 40 lb18.1 kg | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Cable Upright Row | 41 lb18.6 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Cable Upright Row | 42 lb19.1 kg | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Cable Upright Row | 43 lb19.5 kg | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Cable Upright Row | 44 lb20 kg | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Cable Upright Row | 45 lb20.4 kg | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Cable Upright Row | 46 lb20.9 kg | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg |
Women’s Bench Press vs Cable Upright Row Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Cable Upright Row | 14 lb6.4 kg | 23 lb10.4 kg | 37 lb16.8 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Cable Upright Row | 15 lb6.8 kg | 24 lb10.9 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Cable Upright Row | 16 lb7.3 kg | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Cable Upright Row | 16 lb7.3 kg | 27 lb12.2 kg | 44 lb20 kg | 63 lb28.6 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Cable Upright Row | 17 lb7.7 kg | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Cable Upright Row | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Cable Upright Row | 19 lb8.6 kg | 31 lb14.1 kg | 50 lb22.7 kg | 72 lb32.7 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Cable Upright Row | 20 lb9.1 kg | 33 lb15 kg | 52 lb23.6 kg | 75 lb34 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Cable Upright Row | 20 lb9.1 kg | 34 lb15.4 kg | 54 lb24.5 kg | 78 lb35.4 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Cable Upright Row | 21 lb9.5 kg | 35 lb15.9 kg | 56 lb25.4 kg | 81 lb36.7 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Cable Upright Row | 22 lb10 kg | 36 lb16.3 kg | 58 lb26.3 kg | 84 lb38.1 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Cable Upright Row | 23 lb10.4 kg | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Cable Upright Row | 23 lb10.4 kg | 39 lb17.7 kg | 62 lb28.1 kg | 89 lb40.4 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Cable Upright Row | 24 lb10.9 kg | 40 lb18.1 kg | 64 lb29 kg | 92 lb41.7 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Cable Upright Row | 25 lb11.3 kg | 41 lb18.6 kg | 66 lb29.9 kg | 94 lb42.6 kg |
How Your Barbell Bench Press vs Cable Upright Row Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Press vs Cable Upright Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the bench press strength level
The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the cable upright row strength level
For cable upright row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the cable upright row | Use selected-stack estimated max and adjust targets to exact bodyweight with the 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Cable Upright Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
81.7 → 150.6 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Upright Row standard minus the Bench Press standard: zero means equal, above zero means the Cable Upright Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Cable Upright Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 41.8 kg at 100 lb and 75.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Upright Row standard minus the Bench Press standard: zero means equal, above zero means the Cable Upright Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Cable Upright Row Exercises Used by This Calculator
Valid results depend on using the specified bench press and cable upright row technique and load convention. Use strict, repeatable Barbell Bench Press and Cable Upright Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Cable Upright Row setup and load convention
The selected cable-stack resistance on the low pulley. Strict cable upright row reps. Pull the attachment upward close to the body with elbows leading, reach the same upper-torso finish, and lower without stack bounce, hip drive, or shrug-only reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Cable Upright Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: selected cable-stack weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Upright Row — View the individual Cable Upright Row standards and next strength-level target.
- Dumbbell Upright Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Upright Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Biceps Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.