Dumbbell Shrug Standards (lb)

Dumbbell shrug strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 21 x0.17 43 x0.36 74 x0.62 114 x0.95 160 x1.34
130 25 x0.19 49 x0.37 82 x0.63 124 x0.95 172 x1.32
140 29 x0.21 54 x0.39 89 x0.64 133 x0.95 183 x1.3
150 33 x0.22 60 x0.4 97 x0.64 142 x0.95 193 x1.29
160 38 x0.24 66 x0.41 104 x0.65 150 x0.94 203 x1.27
170 42 x0.25 71 x0.42 111 x0.65 159 x0.93 213 x1.25
180 46 x0.26 77 x0.43 118 x0.65 167 x0.93 222 x1.23
190 50 x0.26 82 x0.43 124 x0.65 175 x0.92 231 x1.21
200 54 x0.27 87 x0.44 130 x0.65 182 x0.91 239 x1.2
210 58 x0.28 92 x0.44 137 x0.65 189 x0.9 248 x1.18
220 62 x0.28 97 x0.44 143 x0.65 197 x0.89 256 x1.16
230 66 x0.29 102 x0.44 149 x0.65 203 x0.88 264 x1.15
240 70 x0.29 107 x0.45 154 x0.64 210 x0.88 272 x1.13
250 74 x0.3 112 x0.45 160 x0.64 217 x0.87 279 x1.12
260 78 x0.3 116 x0.45 166 x0.64 223 x0.86 286 x1.1
270 81 x0.3 121 x0.45 171 x0.63 229 x0.85 293 x1.09
280 85 x0.3 125 x0.45 176 x0.63 236 x0.84 300 x1.07
290 89 x0.31 130 x0.45 181 x0.63 242 x0.83 307 x1.06
300 92 x0.31 134 x0.45 186 x0.62 247 x0.82 314 x1.05
310 96 x0.31 138 x0.45 191 x0.62 253 x0.82 320 x1.03
All 38 69 111 164 223

These male standards were last updated a month ago and 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 11 x0.11 25 x0.25 45 x0.45 71 x0.71 102 x1.02
110 13 x0.12 28 x0.26 50 x0.45 77 x0.7 108 x0.99
120 16 x0.13 32 x0.26 54 x0.45 82 x0.68 115 x0.96
130 18 x0.14 35 x0.27 58 x0.45 87 x0.67 121 x0.93
140 20 x0.14 38 x0.27 62 x0.44 92 x0.66 126 x0.9
150 22 x0.15 41 x0.27 66 x0.44 97 x0.64 132 x0.88
160 25 x0.15 44 x0.27 69 x0.43 101 x0.63 137 x0.86
170 27 x0.16 46 x0.27 73 x0.43 105 x0.62 142 x0.84
180 29 x0.16 49 x0.27 76 x0.42 110 x0.61 147 x0.82
190 31 x0.16 52 x0.27 80 x0.42 113 x0.6 151 x0.8
200 33 x0.16 54 x0.27 83 x0.41 117 x0.59 156 x0.78
210 35 x0.17 57 x0.27 86 x0.41 121 x0.58 160 x0.76
220 37 x0.17 59 x0.27 89 x0.4 125 x0.57 164 x0.75
230 39 x0.17 62 x0.27 92 x0.4 128 x0.56 168 x0.73
240 40 x0.17 64 x0.27 95 x0.39 131 x0.55 172 x0.72
250 42 x0.17 66 x0.27 97 x0.39 135 x0.54 175 x0.7
260 44 x0.17 69 x0.26 100 x0.39 138 x0.53 179 x0.69
All 20 38 64 97 134

These female standards were last updated a month ago and are based on 86 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.

What is my exact level?

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

Strength Level Calculator

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

Exercise Comparisons

Compare dumbbell shrug versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Front Raise