Barbell Upright Row vs Cable Upright Row Strength Standards
Compare your barbell upright row and cable upright row 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict upright row with elbows leading to repeatable upper-chest or lower-neck height and controlled lowering and a bilateral low-cable upright row with a stable torso, elbows leading upward, hands rising toward the upper torso, and controlled lowering. 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 Cable Upright Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell upright row and cable upright row 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 cable upright row.
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 / Cable Upright Row, 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 Cable Upright Row Standards
How to read the table: The first number is Barbell Upright Row; the second is Cable Upright Row. 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 / 25 lb 15.9 / 11.3 kg | 55 / 39 lb 24.9 / 17.7 kg | 79 / 59 lb 35.8 / 26.8 kg | 105 / 81 lb 47.6 / 36.7 kg |
| 130 lb 59 kg | 37 / 26 lb 16.8 / 11.8 kg | 58 / 41 lb 26.3 / 18.6 kg | 83 / 62 lb 37.6 / 28.1 kg | 110 / 85 lb 49.9 / 38.6 kg |
| 140 lb 63.5 kg | 39 / 28 lb 17.7 / 12.7 kg | 61 / 43 lb 27.7 / 19.5 kg | 87 / 65 lb 39.5 / 29.5 kg | 116 / 90 lb 52.6 / 40.8 kg |
| 150 lb 68 kg | 41 / 29 lb 18.6 / 13.2 kg | 64 / 45 lb 29 / 20.4 kg | 91 / 68 lb 41.3 / 30.8 kg | 121 / 94 lb 54.9 / 42.6 kg |
| 160 lb 72.6 kg | 43 / 30 lb 19.5 / 13.6 kg | 67 / 47 lb 30.4 / 21.3 kg | 95 / 71 lb 43.1 / 32.2 kg | 127 / 98 lb 57.6 / 44.5 kg |
| 170 lb 77.1 kg | 45 / 32 lb 20.4 / 14.5 kg | 70 / 49 lb 31.8 / 22.2 kg | 99 / 74 lb 44.9 / 33.6 kg | 132 / 102 lb 59.9 / 46.3 kg |
| 180 lb 81.6 kg | 46 / 33 lb 20.9 / 15 kg | 72 / 51 lb 32.7 / 23.1 kg | 103 / 77 lb 46.7 / 34.9 kg | 137 / 106 lb 62.1 / 48.1 kg |
| 190 lb 86.2 kg | 48 / 34 lb 21.8 / 15.4 kg | 75 / 53 lb 34 / 24 kg | 107 / 80 lb 48.5 / 36.3 kg | 142 / 110 lb 64.4 / 49.9 kg |
| 200 lb 90.7 kg | 50 / 35 lb 22.7 / 15.9 kg | 78 / 55 lb 35.4 / 24.9 kg | 111 / 83 lb 50.3 / 37.6 kg | 147 / 114 lb 66.7 / 51.7 kg |
| 210 lb 95.3 kg | 51 / 36 lb 23.1 / 16.3 kg | 80 / 57 lb 36.3 / 25.9 kg | 114 / 86 lb 51.7 / 39 kg | 152 / 118 lb 68.9 / 53.5 kg |
| 220 lb 99.8 kg | 53 / 37 lb 24 / 16.8 kg | 83 / 58 lb 37.6 / 26.3 kg | 118 / 88 lb 53.5 / 39.9 kg | 157 / 121 lb 71.2 / 54.9 kg |
| 230 lb 104.3 kg | 55 / 39 lb 24.9 / 17.7 kg | 85 / 60 lb 38.6 / 27.2 kg | 122 / 91 lb 55.3 / 41.3 kg | 161 / 125 lb 73 / 56.7 kg |
| 240 lb 108.9 kg | 56 / 40 lb 25.4 / 18.1 kg | 88 / 62 lb 39.9 / 28.1 kg | 125 / 93 lb 56.7 / 42.2 kg | 166 / 129 lb 75.3 / 58.5 kg |
| 250 lb 113.4 kg | 58 / 41 lb 26.3 / 18.6 kg | 90 / 64 lb 40.8 / 29 kg | 128 / 96 lb 58.1 / 43.5 kg | 171 / 132 lb 77.6 / 59.9 kg |
| 260 lb 117.9 kg | 59 / 42 lb 26.8 / 19.1 kg | 92 / 65 lb 41.7 / 29.5 kg | 132 / 99 lb 59.9 / 44.9 kg | 175 / 136 lb 79.4 / 61.7 kg |
| 270 lb 122.5 kg | 61 / 43 lb 27.7 / 19.5 kg | 95 / 67 lb 43.1 / 30.4 kg | 135 / 101 lb 61.2 / 45.8 kg | 179 / 139 lb 81.2 / 63 kg |
| 280 lb 127 kg | 62 / 44 lb 28.1 / 20 kg | 97 / 69 lb 44 / 31.3 kg | 139 / 104 lb 63 / 47.2 kg | 184 / 142 lb 83.5 / 64.4 kg |
| 290 lb 131.5 kg | 64 / 45 lb 29 / 20.4 kg | 99 / 70 lb 44.9 / 31.8 kg | 142 / 106 lb 64.4 / 48.1 kg | 188 / 146 lb 85.3 / 66.2 kg |
| 300 lb 136.1 kg | 65 / 46 lb 29.5 / 20.9 kg | 102 / 72 lb 46.3 / 32.7 kg | 145 / 108 lb 65.8 / 49 kg | 193 / 149 lb 87.5 / 67.6 kg |
Women’s Barbell Upright Row vs Cable Upright Row Standards
How to read the table: The first number is Barbell Upright Row; the second is Cable Upright Row. 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 / 14 lb 9.5 / 6.4 kg | 34 / 23 lb 15.4 / 10.4 kg | 50 / 37 lb 22.7 / 16.8 kg | 66 / 53 lb 29.9 / 24 kg |
| 110 lb 49.9 kg | 23 / 15 lb 10.4 / 6.8 kg | 36 / 24 lb 16.3 / 10.9 kg | 53 / 39 lb 24 / 17.7 kg | 71 / 56 lb 32.2 / 25.4 kg |
| 120 lb 54.4 kg | 24 / 16 lb 10.9 / 7.3 kg | 38 / 26 lb 17.2 / 11.8 kg | 56 / 41 lb 25.4 / 18.6 kg | 75 / 59 lb 34 / 26.8 kg |
| 130 lb 59 kg | 25 / 16 lb 11.3 / 7.3 kg | 40 / 27 lb 18.1 / 12.2 kg | 59 / 44 lb 26.8 / 20 kg | 79 / 63 lb 35.8 / 28.6 kg |
| 140 lb 63.5 kg | 27 / 17 lb 12.2 / 7.7 kg | 42 / 29 lb 19.1 / 13.2 kg | 62 / 46 lb 28.1 / 20.9 kg | 83 / 66 lb 37.6 / 29.9 kg |
| 150 lb 68 kg | 28 / 18 lb 12.7 / 8.2 kg | 44 / 30 lb 20 / 13.6 kg | 65 / 48 lb 29.5 / 21.8 kg | 87 / 69 lb 39.5 / 31.3 kg |
| 160 lb 72.6 kg | 29 / 19 lb 13.2 / 8.6 kg | 46 / 31 lb 20.9 / 14.1 kg | 68 / 50 lb 30.8 / 22.7 kg | 91 / 72 lb 41.3 / 32.7 kg |
| 170 lb 77.1 kg | 30 / 20 lb 13.6 / 9.1 kg | 48 / 33 lb 21.8 / 15 kg | 71 / 52 lb 32.2 / 23.6 kg | 95 / 75 lb 43.1 / 34 kg |
| 180 lb 81.6 kg | 32 / 20 lb 14.5 / 9.1 kg | 50 / 34 lb 22.7 / 15.4 kg | 73 / 54 lb 33.1 / 24.5 kg | 98 / 78 lb 44.5 / 35.4 kg |
| 190 lb 86.2 kg | 33 / 21 lb 15 / 9.5 kg | 52 / 35 lb 23.6 / 15.9 kg | 76 / 56 lb 34.5 / 25.4 kg | 102 / 81 lb 46.3 / 36.7 kg |
| 200 lb 90.7 kg | 34 / 22 lb 15.4 / 10 kg | 53 / 36 lb 24 / 16.3 kg | 79 / 58 lb 35.8 / 26.3 kg | 105 / 84 lb 47.6 / 38.1 kg |
| 210 lb 95.3 kg | 35 / 23 lb 15.9 / 10.4 kg | 55 / 38 lb 24.9 / 17.2 kg | 81 / 60 lb 36.7 / 27.2 kg | 109 / 86 lb 49.4 / 39 kg |
| 220 lb 99.8 kg | 36 / 23 lb 16.3 / 10.4 kg | 57 / 39 lb 25.9 / 17.7 kg | 84 / 62 lb 38.1 / 28.1 kg | 112 / 89 lb 50.8 / 40.4 kg |
| 230 lb 104.3 kg | 37 / 24 lb 16.8 / 10.9 kg | 59 / 40 lb 26.8 / 18.1 kg | 86 / 64 lb 39 / 29 kg | 116 / 92 lb 52.6 / 41.7 kg |
| 240 lb 108.9 kg | 38 / 25 lb 17.2 / 11.3 kg | 60 / 41 lb 27.2 / 18.6 kg | 89 / 66 lb 40.4 / 29.9 kg | 119 / 94 lb 54 / 42.6 kg |
How Your Barbell Upright Row vs Cable Upright Row 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 cable upright row strength level
The standards use the sex-specific cable upright row 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 move more displayed resistance 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 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Upright Row and Cable Upright Row 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 cable upright row 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.
10.9 → 19.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable upright row standard minus the barbell upright row standard. A plus sign means the cable upright row standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −10 lb −4.6 kg | −16 lb −7.2 kg | −20 lb −9 kg | −24 lb −10.9 kg |
| 130 lb 59 kg | −11 lb −5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −25 lb −11.3 kg |
| 140 lb 63.5 kg | −11 lb −5 kg | −18 lb −8.2 kg | −22 lb −10 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −27 lb −12.3 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −29 lb −13.1 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −21 lb −9.6 kg | −25 lb −11.3 kg | −30 lb −13.6 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −21 lb −9.6 kg | −26 lb −11.8 kg | −31 lb −14 kg |
| 190 lb 86.2 kg | −14 lb −6.4 kg | −22 lb −10 kg | −27 lb −12.2 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −28 lb −12.7 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −34 lb −15.4 kg |
| 220 lb 99.8 kg | −16 lb −7.2 kg | −25 lb −11.3 kg | −30 lb −13.6 kg | −36 lb −16.3 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −25 lb −11.4 kg | −31 lb −14 kg | −36 lb −16.3 kg |
| 240 lb 108.9 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −37 lb −16.8 kg |
| 250 lb 113.4 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −32 lb −14.6 kg | −39 lb −17.7 kg |
| 260 lb 117.9 kg | −17 lb −7.7 kg | −27 lb −12.2 kg | −33 lb −15 kg | −39 lb −17.7 kg |
| 270 lb 122.5 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −34 lb −15.4 kg | −40 lb −18.2 kg |
| 280 lb 127 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −42 lb −19.1 kg |
| 290 lb 131.5 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −36 lb −16.3 kg | −42 lb −19.1 kg |
| 300 lb 136.1 kg | −19 lb −8.6 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −44 lb −19.9 kg |
How Women’s Barbell Upright Row and Cable Upright Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 11.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable upright row standard minus the barbell upright row standard. A plus sign means the cable upright row standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.1 kg | −11 lb −5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 130 lb 59 kg | −9 lb −4 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −17 lb −7.7 kg |
| 150 lb 68 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −18 lb −8.2 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −19 lb −8.6 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 180 lb 81.6 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 190 lb 86.2 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −21 lb −9.6 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −21 lb −9.5 kg |
| 210 lb 95.3 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −23 lb −10.4 kg |
| 220 lb 99.8 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −22 lb −10 kg | −23 lb −10.4 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −19 lb −8.7 kg | −22 lb −10 kg | −24 lb −10.9 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −25 lb −11.4 kg |
Barbell Upright Row and Cable Upright Row Exercises Used by This Calculator
This calculator uses a strict barbell upright row and a strict bilateral cable upright row. Use strict canonical Barbell Upright Row and Cable Upright Row 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 selected stack weight and lead with the elbows
Enter the displayed cable-stack weight without pulley correction. Stand tall, pull from the low cable by leading both elbows upward to the defined upper-torso finish, and lower under control. Do not enter free-weight upright rows, single-arm rows, cable high pulls, shrug-only reps, partial reps, or momentum-assisted reps.
Enter one recent Barbell Upright Row result and one recent Cable Upright Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Upright Row — View the individual Barbell Upright Row standards and next strength-level target.
- Cable Upright Row — View the individual Cable Upright Row 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.
- Barbell High Pull — 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.