Barbell Upright Row vs Machine Shoulder Press Strength Standards
Compare your barbell upright row and machine shoulder press 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 seated machine shoulder press from the same controlled bottom range to the machine-intended overhead finish with stable hips, back, and torso. 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 Machine Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell upright row and machine shoulder press 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 machine shoulder press.
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 / Machine Shoulder Press, 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 Machine Shoulder Press Standards
How to read the table: The first number is Barbell Upright Row; the second is Machine Shoulder Press. 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 / 59 lb 15.9 / 26.8 kg | 55 / 81 lb 24.9 / 36.7 kg | 79 / 106 lb 35.8 / 48.1 kg | 105 / 137 lb 47.6 / 62.1 kg |
| 130 lb 59 kg | 37 / 62 lb 16.8 / 28.1 kg | 58 / 85 lb 26.3 / 38.6 kg | 83 / 112 lb 37.6 / 50.8 kg | 110 / 144 lb 49.9 / 65.3 kg |
| 140 lb 63.5 kg | 39 / 65 lb 17.7 / 29.5 kg | 61 / 90 lb 27.7 / 40.8 kg | 87 / 117 lb 39.5 / 53.1 kg | 116 / 152 lb 52.6 / 68.9 kg |
| 150 lb 68 kg | 41 / 68 lb 18.6 / 30.8 kg | 64 / 94 lb 29 / 42.6 kg | 91 / 123 lb 41.3 / 55.8 kg | 121 / 159 lb 54.9 / 72.1 kg |
| 160 lb 72.6 kg | 43 / 71 lb 19.5 / 32.2 kg | 67 / 98 lb 30.4 / 44.5 kg | 95 / 128 lb 43.1 / 58.1 kg | 127 / 166 lb 57.6 / 75.3 kg |
| 170 lb 77.1 kg | 45 / 74 lb 20.4 / 33.6 kg | 70 / 102 lb 31.8 / 46.3 kg | 99 / 134 lb 44.9 / 60.8 kg | 132 / 173 lb 59.9 / 78.5 kg |
| 180 lb 81.6 kg | 46 / 77 lb 20.9 / 34.9 kg | 72 / 106 lb 32.7 / 48.1 kg | 103 / 139 lb 46.7 / 63 kg | 137 / 179 lb 62.1 / 81.2 kg |
| 190 lb 86.2 kg | 48 / 80 lb 21.8 / 36.3 kg | 75 / 110 lb 34 / 49.9 kg | 107 / 144 lb 48.5 / 65.3 kg | 142 / 186 lb 64.4 / 84.4 kg |
| 200 lb 90.7 kg | 50 / 83 lb 22.7 / 37.6 kg | 78 / 114 lb 35.4 / 51.7 kg | 111 / 149 lb 50.3 / 67.6 kg | 147 / 192 lb 66.7 / 87.1 kg |
| 210 lb 95.3 kg | 51 / 86 lb 23.1 / 39 kg | 80 / 118 lb 36.3 / 53.5 kg | 114 / 154 lb 51.7 / 69.9 kg | 152 / 199 lb 68.9 / 90.3 kg |
| 220 lb 99.8 kg | 53 / 88 lb 24 / 39.9 kg | 83 / 121 lb 37.6 / 54.9 kg | 118 / 159 lb 53.5 / 72.1 kg | 157 / 205 lb 71.2 / 93 kg |
| 230 lb 104.3 kg | 55 / 91 lb 24.9 / 41.3 kg | 85 / 125 lb 38.6 / 56.7 kg | 122 / 164 lb 55.3 / 74.4 kg | 161 / 211 lb 73 / 95.7 kg |
| 240 lb 108.9 kg | 56 / 93 lb 25.4 / 42.2 kg | 88 / 129 lb 39.9 / 58.5 kg | 125 / 168 lb 56.7 / 76.2 kg | 166 / 217 lb 75.3 / 98.4 kg |
| 250 lb 113.4 kg | 58 / 96 lb 26.3 / 43.5 kg | 90 / 132 lb 40.8 / 59.9 kg | 128 / 173 lb 58.1 / 78.5 kg | 171 / 223 lb 77.6 / 101.2 kg |
| 260 lb 117.9 kg | 59 / 99 lb 26.8 / 44.9 kg | 92 / 136 lb 41.7 / 61.7 kg | 132 / 177 lb 59.9 / 80.3 kg | 175 / 229 lb 79.4 / 103.9 kg |
| 270 lb 122.5 kg | 61 / 101 lb 27.7 / 45.8 kg | 95 / 139 lb 43.1 / 63 kg | 135 / 182 lb 61.2 / 82.6 kg | 179 / 235 lb 81.2 / 106.6 kg |
| 280 lb 127 kg | 62 / 104 lb 28.1 / 47.2 kg | 97 / 142 lb 44 / 64.4 kg | 139 / 186 lb 63 / 84.4 kg | 184 / 241 lb 83.5 / 109.3 kg |
| 290 lb 131.5 kg | 64 / 106 lb 29 / 48.1 kg | 99 / 146 lb 44.9 / 66.2 kg | 142 / 191 lb 64.4 / 86.6 kg | 188 / 247 lb 85.3 / 112 kg |
| 300 lb 136.1 kg | 65 / 108 lb 29.5 / 49 kg | 102 / 149 lb 46.3 / 67.6 kg | 145 / 195 lb 65.8 / 88.5 kg | 193 / 252 lb 87.5 / 114.3 kg |
Women’s Barbell Upright Row vs Machine Shoulder Press Standards
How to read the table: The first number is Barbell Upright Row; the second is Machine Shoulder Press. 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 / 27 lb 9.5 / 12.2 kg | 34 / 41 lb 15.4 / 18.6 kg | 50 / 57 lb 22.7 / 25.9 kg | 66 / 78 lb 29.9 / 35.4 kg |
| 110 lb 49.9 kg | 23 / 29 lb 10.4 / 13.2 kg | 36 / 44 lb 16.3 / 20 kg | 53 / 61 lb 24 / 27.7 kg | 71 / 83 lb 32.2 / 37.6 kg |
| 120 lb 54.4 kg | 24 / 31 lb 10.9 / 14.1 kg | 38 / 47 lb 17.2 / 21.3 kg | 56 / 65 lb 25.4 / 29.5 kg | 75 / 88 lb 34 / 39.9 kg |
| 130 lb 59 kg | 25 / 33 lb 11.3 / 15 kg | 40 / 49 lb 18.1 / 22.2 kg | 59 / 68 lb 26.8 / 30.8 kg | 79 / 93 lb 35.8 / 42.2 kg |
| 140 lb 63.5 kg | 27 / 34 lb 12.2 / 15.4 kg | 42 / 52 lb 19.1 / 23.6 kg | 62 / 72 lb 28.1 / 32.7 kg | 83 / 97 lb 37.6 / 44 kg |
| 150 lb 68 kg | 28 / 36 lb 12.7 / 16.3 kg | 44 / 54 lb 20 / 24.5 kg | 65 / 75 lb 29.5 / 34 kg | 87 / 102 lb 39.5 / 46.3 kg |
| 160 lb 72.6 kg | 29 / 38 lb 13.2 / 17.2 kg | 46 / 56 lb 20.9 / 25.4 kg | 68 / 78 lb 30.8 / 35.4 kg | 91 / 106 lb 41.3 / 48.1 kg |
| 170 lb 77.1 kg | 30 / 39 lb 13.6 / 17.7 kg | 48 / 59 lb 21.8 / 26.8 kg | 71 / 82 lb 32.2 / 37.2 kg | 95 / 111 lb 43.1 / 50.3 kg |
| 180 lb 81.6 kg | 32 / 41 lb 14.5 / 18.6 kg | 50 / 61 lb 22.7 / 27.7 kg | 73 / 85 lb 33.1 / 38.6 kg | 98 / 115 lb 44.5 / 52.2 kg |
| 190 lb 86.2 kg | 33 / 42 lb 15 / 19.1 kg | 52 / 63 lb 23.6 / 28.6 kg | 76 / 88 lb 34.5 / 39.9 kg | 102 / 119 lb 46.3 / 54 kg |
| 200 lb 90.7 kg | 34 / 44 lb 15.4 / 20 kg | 53 / 65 lb 24 / 29.5 kg | 79 / 91 lb 35.8 / 41.3 kg | 105 / 124 lb 47.6 / 56.2 kg |
| 210 lb 95.3 kg | 35 / 45 lb 15.9 / 20.4 kg | 55 / 68 lb 24.9 / 30.8 kg | 81 / 94 lb 36.7 / 42.6 kg | 109 / 128 lb 49.4 / 58.1 kg |
| 220 lb 99.8 kg | 36 / 46 lb 16.3 / 20.9 kg | 57 / 70 lb 25.9 / 31.8 kg | 84 / 97 lb 38.1 / 44 kg | 112 / 132 lb 50.8 / 59.9 kg |
| 230 lb 104.3 kg | 37 / 48 lb 16.8 / 21.8 kg | 59 / 72 lb 26.8 / 32.7 kg | 86 / 100 lb 39 / 45.4 kg | 116 / 136 lb 52.6 / 61.7 kg |
| 240 lb 108.9 kg | 38 / 49 lb 17.2 / 22.2 kg | 60 / 74 lb 27.2 / 33.6 kg | 89 / 103 lb 40.4 / 46.7 kg | 119 / 140 lb 54 / 63.5 kg |
How Your Barbell Upright Row vs Machine Shoulder Press 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 machine shoulder press strength level
The machine shoulder press standards use the sex-specific standards from the individual Machine Shoulder Press 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 heavier lifters are expected to press 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 machine shoulder press | Adjust machine shoulder press 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 Machine Shoulder Press 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 machine shoulder press 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.
14.5 → 26.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine shoulder press standard minus the barbell upright row standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +24 lb +10.9 kg | +26 lb +11.8 kg | +27 lb +12.3 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +25 lb +11.3 kg | +27 lb +12.3 kg | +29 lb +13.2 kg | +34 lb +15.4 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +29 lb +13.1 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 150 lb 68 kg | +27 lb +12.2 kg | +30 lb +13.6 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +31 lb +14.1 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 170 lb 77.1 kg | +29 lb +13.2 kg | +32 lb +14.5 kg | +35 lb +15.9 kg | +41 lb +18.6 kg |
| 180 lb 81.6 kg | +31 lb +14 kg | +34 lb +15.4 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 190 lb 86.2 kg | +32 lb +14.5 kg | +35 lb +15.9 kg | +37 lb +16.8 kg | +44 lb +20 kg |
| 200 lb 90.7 kg | +33 lb +14.9 kg | +36 lb +16.3 kg | +38 lb +17.3 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +35 lb +15.9 kg | +38 lb +17.2 kg | +40 lb +18.2 kg | +47 lb +21.4 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +38 lb +17.3 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
| 230 lb 104.3 kg | +36 lb +16.4 kg | +40 lb +18.1 kg | +42 lb +19.1 kg | +50 lb +22.7 kg |
| 240 lb 108.9 kg | +37 lb +16.8 kg | +41 lb +18.6 kg | +43 lb +19.5 kg | +51 lb +23.1 kg |
| 250 lb 113.4 kg | +38 lb +17.2 kg | +42 lb +19.1 kg | +45 lb +20.4 kg | +52 lb +23.6 kg |
| 260 lb 117.9 kg | +40 lb +18.1 kg | +44 lb +20 kg | +45 lb +20.4 kg | +54 lb +24.5 kg |
| 270 lb 122.5 kg | +40 lb +18.1 kg | +44 lb +19.9 kg | +47 lb +21.4 kg | +56 lb +25.4 kg |
| 280 lb 127 kg | +42 lb +19.1 kg | +45 lb +20.4 kg | +47 lb +21.4 kg | +57 lb +25.8 kg |
| 290 lb 131.5 kg | +42 lb +19.1 kg | +47 lb +21.3 kg | +49 lb +22.2 kg | +59 lb +26.7 kg |
| 300 lb 136.1 kg | +43 lb +19.5 kg | +47 lb +21.3 kg | +50 lb +22.7 kg | +59 lb +26.8 kg |
How Women’s Barbell Upright Row and Machine Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine shoulder press standard minus the barbell upright row standard. A plus sign means the machine shoulder press standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +12 lb +5.5 kg |
| 110 lb 49.9 kg | +6 lb +2.8 kg | +8 lb +3.7 kg | +8 lb +3.7 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +9 lb +4 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +9 lb +4 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +11 lb +5 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +11 lb +5 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | +12 lb +5.5 kg | +12 lb +5.5 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +20 lb +9.1 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +14 lb +6.4 kg | +14 lb +6.3 kg | +21 lb +9.5 kg |
Barbell Upright Row and Machine Shoulder Press Exercises Used by This Calculator
This calculator uses a strict barbell upright row and a bilateral machine shoulder press. Use strict canonical Barbell Upright Row and Machine Shoulder Press 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 a strict seated machine shoulder press
Enter total selected or loaded resistance for both arms together. Keep the hips, back, and torso stable, press both handles from the same controlled bottom range to the intended overhead finish, and lower under control. Do not enter per-side load, a high-incline chest press, unilateral rest-pause set, free-weight press, partial rep, bounce, or assisted rep.
Enter one recent Barbell Upright Row result and one recent Machine Shoulder Press 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.
- Machine Shoulder Press — View the individual Machine Shoulder Press 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.
- 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.