Dumbbell Shrug Standards (lb)

These dumbbell shrug strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our dumbbell shrug standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 21 x0.18 42 x0.35 71 x0.59 107 x0.89 149 x1.24
130 26 x0.2 48 x0.37 79 x0.61 117 x0.9 161 x1.24
140 31 x0.22 55 x0.39 87 x0.62 127 x0.91 172 x1.23
150 36 x0.24 61 x0.41 95 x0.63 137 x0.91 183 x1.22
160 40 x0.25 67 x0.42 103 x0.64 146 x0.91 194 x1.21
170 45 x0.26 73 x0.43 110 x0.65 155 x0.91 204 x1.2
180 50 x0.28 79 x0.44 117 x0.65 163 x0.91 214 x1.19
190 54 x0.29 85 x0.45 125 x0.66 172 x0.9 224 x1.18
200 59 x0.29 91 x0.45 131 x0.66 180 x0.9 233 x1.16
210 63 x0.3 96 x0.46 138 x0.66 188 x0.89 242 x1.15
220 68 x0.31 102 x0.46 145 x0.66 195 x0.89 250 x1.14
230 72 x0.31 107 x0.47 151 x0.66 203 x0.88 259 x1.13
240 77 x0.32 113 x0.47 158 x0.66 210 x0.88 267 x1.11
250 81 x0.32 118 x0.47 164 x0.66 217 x0.87 275 x1.1
260 85 x0.33 123 x0.47 170 x0.65 224 x0.86 283 x1.09
270 90 x0.33 128 x0.47 176 x0.65 231 x0.86 291 x1.08
280 94 x0.34 133 x0.48 182 x0.65 238 x0.85 298 x1.06
290 98 x0.34 138 x0.48 187 x0.65 244 x0.84 305 x1.05
300 102 x0.34 143 x0.48 193 x0.64 251 x0.83 313 x1.04
310 106 x0.34 147 x0.48 198 x0.64 257 x0.83 319 x1.03

These male standards are based on 1,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 10 x0.1 19 x0.19 33 x0.33 49 x0.49 69 x0.69
110 11 x0.1 21 x0.19 35 x0.31 52 x0.47 72 x0.65
120 12 x0.1 22 x0.18 36 x0.3 54 x0.45 74 x0.62
130 13 x0.1 23 x0.18 38 x0.29 56 x0.43 77 x0.59
140 14 x0.1 25 x0.18 40 x0.28 58 x0.41 79 x0.56
150 15 x0.1 26 x0.17 41 x0.27 60 x0.4 81 x0.54
160 16 x0.1 27 x0.17 43 x0.27 62 x0.39 83 x0.52
170 16 x0.1 28 x0.17 44 x0.26 63 x0.37 85 x0.5
180 17 x0.1 29 x0.16 45 x0.25 65 x0.36 87 x0.48
190 18 x0.09 30 x0.16 47 x0.25 66 x0.35 89 x0.47
200 19 x0.09 31 x0.16 48 x0.24 68 x0.34 90 x0.45
210 20 x0.09 32 x0.15 49 x0.23 69 x0.33 92 x0.44
220 20 x0.09 33 x0.15 50 x0.23 71 x0.32 93 x0.42
230 21 x0.09 34 x0.15 51 x0.22 72 x0.31 95 x0.41
240 22 x0.09 35 x0.15 52 x0.22 73 x0.31 96 x0.4
250 22 x0.09 36 x0.14 53 x0.21 74 x0.3 98 x0.39
260 23 x0.09 37 x0.14 54 x0.21 76 x0.29 99 x0.38

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises