Dumbbell Upright Row
How strong is your Dumbbell Upright Row? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.12× | — |
| Novice | 0.2× | — |
| Intermediate | 0.32× | — |
| Advanced | 0.45× | — |
| Elite | 0.6× | — |
Muscles worked
Shoulders
Primary
Side delts
Primary
Chest
Assisting
Upper back
Assisting
Traps
Assisting
Front delts
Assisting
Biceps
Assisting
Forearms
Assisting
Serratus
Assisting
Dumbbell Upright Row FAQ
What is a good Dumbbell Upright Row?
Strength is measured as a multiple of your bodyweight: a beginner Dumbbell Upright Row is around 0.12× bodyweight for men, an intermediate lifter reaches about 0.32× bodyweight for men, an elite Dumbbell Upright Row is roughly 0.6× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Dumbbell Upright Row one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Dumbbell Upright Row falls into.
What equipment do I need for the Dumbbell Upright Row?
The Dumbbell Upright Row is a dumbbell exercise. You can log it and track your progress against strength standards in the free calculator.