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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 62,000 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 87 x0.79 155 x1.41 243 x2.21 345 x3.13
120 51 x0.43 103 x0.86 176 x1.47 269 x2.24 376 x3.14
130 63 x0.48 119 x0.92 197 x1.52 295 x2.27 407 x3.13
140 75 x0.53 135 x0.97 218 x1.56 320 x2.29 436 x3.11
150 87 x0.58 151 x1.01 238 x1.59 344 x2.3 464 x3.09
160 98 x0.62 167 x1.04 257 x1.61 368 x2.3 491 x3.07
170 110 x0.65 182 x1.07 276 x1.63 390 x2.3 517 x3.04
180 122 x0.68 197 x1.1 295 x1.64 412 x2.29 543 x3.01
190 134 x0.7 212 x1.12 313 x1.65 434 x2.28 567 x2.98
200 146 x0.73 227 x1.13 331 x1.65 454 x2.27 591 x2.95
210 157 x0.75 241 x1.15 348 x1.66 475 x2.26 614 x2.92
220 168 x0.77 255 x1.16 365 x1.66 494 x2.25 636 x2.89
230 180 x0.78 269 x1.17 381 x1.66 513 x2.23 658 x2.86
240 191 x0.8 282 x1.18 397 x1.66 532 x2.22 679 x2.83
250 202 x0.81 296 x1.18 413 x1.65 550 x2.2 700 x2.8
260 213 x0.82 309 x1.19 429 x1.65 568 x2.19 720 x2.77
270 223 x0.83 322 x1.19 444 x1.64 586 x2.17 739 x2.74
280 234 x0.84 334 x1.19 459 x1.64 603 x2.15 758 x2.71
290 244 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 x0.85 371 x1.2 502 x1.62 652 x2.1 813 x2.62
All 105 185 292 423 571

These male standards were last updated a month ago and are based on 28,000 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 13 x0.14 42 x0.47 92 x1.02 161 x1.79 245 x2.72
100 17 x0.17 49 x0.49 102 x1.02 175 x1.75 262 x2.62
110 21 x0.19 56 x0.51 112 x1.02 187 x1.7 277 x2.52
120 25 x0.21 63 x0.52 122 x1.01 199 x1.66 292 x2.43
130 29 x0.22 69 x0.53 130 x1 211 x1.62 305 x2.35
140 33 x0.23 76 x0.54 139 x0.99 222 x1.58 318 x2.27
150 37 x0.25 82 x0.54 147 x0.98 232 x1.55 331 x2.2
160 41 x0.26 87 x0.55 155 x0.97 242 x1.51 342 x2.14
170 45 x0.26 93 x0.55 163 x0.96 251 x1.48 354 x2.08
180 49 x0.27 99 x0.55 170 x0.94 260 x1.45 364 x2.02
190 52 x0.28 104 x0.55 177 x0.93 269 x1.42 375 x1.97
200 56 x0.28 109 x0.55 184 x0.92 277 x1.39 384 x1.92
210 60 x0.29 114 x0.54 190 x0.91 285 x1.36 394 x1.88
220 64 x0.29 119 x0.54 197 x0.89 293 x1.33 403 x1.83
230 67 x0.29 124 x0.54 203 x0.88 301 x1.31 412 x1.79
240 71 x0.29 129 x0.54 209 x0.87 308 x1.28 421 x1.75
250 74 x0.3 134 x0.53 215 x0.86 315 x1.26 429 x1.72
260 77 x0.3 138 x0.53 221 x0.85 322 x1.24 437 x1.68
All 33 77 144 232 335

These female standards were last updated a month 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.

More Exercises

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Bench Press 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

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Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

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

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