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Barbell Shrug Standards (lb)

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

Our barbell shrug standards are based on 71,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 40 x0.36 86 x0.78 154 x1.4 241 x2.19 343 x3.12
120 51 x0.42 102 x0.85 175 x1.46 268 x2.23 375 x3.12
130 62 x0.48 119 x0.91 196 x1.51 294 x2.26 405 x3.12
140 74 x0.53 135 x0.96 217 x1.55 319 x2.28 435 x3.1
150 86 x0.57 151 x1 237 x1.58 343 x2.29 463 x3.09
160 98 x0.61 166 x1.04 257 x1.6 367 x2.29 490 x3.06
170 110 x0.65 182 x1.07 276 x1.62 389 x2.29 516 x3.04
180 122 x0.68 197 x1.09 294 x1.63 411 x2.29 542 x3.01
190 134 x0.7 212 x1.11 312 x1.64 433 x2.28 566 x2.98
200 145 x0.73 226 x1.13 330 x1.65 454 x2.27 590 x2.95
210 157 x0.75 241 x1.15 348 x1.65 474 x2.26 613 x2.92
220 168 x0.77 255 x1.16 364 x1.66 494 x2.24 635 x2.89
230 180 x0.78 269 x1.17 381 x1.66 513 x2.23 657 x2.86
240 191 x0.8 282 x1.18 397 x1.65 532 x2.22 678 x2.83
250 202 x0.81 296 x1.18 413 x1.65 550 x2.2 699 x2.8
260 213 x0.82 309 x1.19 429 x1.65 568 x2.18 719 x2.77
270 223 x0.83 322 x1.19 444 x1.64 585 x2.17 739 x2.74
280 234 x0.84 334 x1.19 459 x1.64 602 x2.15 758 x2.71
290 245 x0.84 347 x1.2 473 x1.63 619 x2.14 777 x2.68
300 255 x0.85 359 x1.2 488 x1.63 636 x2.12 795 x2.65
310 265 x0.86 371 x1.2 502 x1.62 652 x2.1 813 x2.62
All 105 184 291 422 570

These male standards were last updated a week ago and are based on 32,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Barbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 12 x0.13 41 x0.45 89 x0.99 157 x1.75 240 x2.66
100 16 x0.16 48 x0.48 100 x1 171 x1.71 257 x2.57
110 20 x0.18 55 x0.5 111 x1 185 x1.68 274 x2.49
120 24 x0.2 62 x0.52 120 x1 198 x1.65 289 x2.41
130 29 x0.22 69 x0.53 130 x1 210 x1.61 304 x2.34
140 33 x0.24 76 x0.54 139 x0.99 221 x1.58 317 x2.27
150 38 x0.25 82 x0.55 148 x0.98 232 x1.55 331 x2.2
160 42 x0.26 89 x0.55 156 x0.98 243 x1.52 343 x2.14
170 46 x0.27 95 x0.56 164 x0.97 253 x1.49 355 x2.09
180 50 x0.28 101 x0.56 172 x0.96 263 x1.46 367 x2.04
190 54 x0.29 106 x0.56 180 x0.95 272 x1.43 378 x1.99
200 58 x0.29 112 x0.56 187 x0.93 281 x1.4 388 x1.94
210 62 x0.3 118 x0.56 194 x0.92 290 x1.38 398 x1.9
220 66 x0.3 123 x0.56 201 x0.91 298 x1.35 408 x1.86
230 70 x0.31 128 x0.56 208 x0.9 306 x1.33 418 x1.82
240 74 x0.31 133 x0.56 214 x0.89 314 x1.31 427 x1.78
250 78 x0.31 139 x0.55 221 x0.88 322 x1.29 436 x1.74
260 82 x0.31 143 x0.55 227 x0.87 329 x1.27 445 x1.71
All 33 77 144 232 335

These female standards were last updated a week ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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.

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Seated Shoulder Press Pendlay Row Lying Tricep Extension Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Good Morning Split Squat Reverse Grip Bench Press Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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