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 32,000 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 42 x0.39 90 x0.82 160 x1.45 249 x2.26 352 x3.2
120 54 x0.45 106 x0.89 181 x1.51 275 x2.29 383 x3.19
130 65 x0.5 122 x0.94 201 x1.55 300 x2.31 412 x3.17
140 76 x0.55 138 x0.98 221 x1.58 324 x2.31 441 x3.15
150 88 x0.59 153 x1.02 240 x1.6 347 x2.32 468 x3.12
160 100 x0.62 168 x1.05 259 x1.62 370 x2.31 494 x3.09
170 111 x0.65 183 x1.08 278 x1.63 392 x2.3 519 x3.05
180 122 x0.68 198 x1.1 295 x1.64 413 x2.29 544 x3.02
190 134 x0.7 212 x1.11 313 x1.65 434 x2.28 567 x2.98
200 145 x0.72 226 x1.13 330 x1.65 454 x2.27 590 x2.95
210 156 x0.74 240 x1.14 347 x1.65 473 x2.25 612 x2.91
220 167 x0.76 253 x1.15 363 x1.65 492 x2.24 634 x2.88
230 178 x0.77 266 x1.16 379 x1.65 510 x2.22 654 x2.85
240 188 x0.78 279 x1.16 394 x1.64 528 x2.2 675 x2.81
250 199 x0.8 292 x1.17 409 x1.64 546 x2.18 694 x2.78
260 209 x0.8 305 x1.17 424 x1.63 563 x2.16 714 x2.74
270 219 x0.81 317 x1.17 438 x1.62 579 x2.15 732 x2.71
280 230 x0.82 329 x1.18 453 x1.62 596 x2.13 751 x2.68
290 239 x0.83 341 x1.18 467 x1.61 612 x2.11 769 x2.65
300 249 x0.83 353 x1.18 480 x1.6 627 x2.09 786 x2.62
310 259 x0.84 364 x1.17 494 x1.59 643 x2.07 803 x2.59
All 106 185 291 422 568

These male standards were last updated a week ago and are based on 15,000 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 x0.15 44 x0.49 94 x1.05 164 x1.83 249 x2.77
100 17 x0.17 50 x0.5 104 x1.04 177 x1.77 264 x2.64
110 21 x0.19 57 x0.52 113 x1.03 189 x1.72 279 x2.53
120 25 x0.21 63 x0.52 122 x1.01 200 x1.66 292 x2.43
130 29 x0.22 69 x0.53 130 x1 210 x1.62 305 x2.34
140 32 x0.23 75 x0.53 138 x0.98 220 x1.57 317 x2.26
150 36 x0.24 80 x0.53 145 x0.97 230 x1.53 328 x2.19
160 40 x0.25 86 x0.54 153 x0.95 239 x1.49 339 x2.12
170 43 x0.25 91 x0.53 160 x0.94 247 x1.46 349 x2.05
180 47 x0.26 96 x0.53 166 x0.92 256 x1.42 359 x1.99
190 50 x0.26 101 x0.53 173 x0.91 264 x1.39 368 x1.94
200 54 x0.27 106 x0.53 179 x0.89 271 x1.36 378 x1.89
210 57 x0.27 110 x0.52 185 x0.88 279 x1.33 386 x1.84
220 60 x0.27 115 x0.52 191 x0.87 286 x1.3 395 x1.79
230 63 x0.28 119 x0.52 196 x0.85 293 x1.27 403 x1.75
240 66 x0.28 123 x0.51 202 x0.84 300 x1.25 411 x1.71
250 70 x0.28 128 x0.51 207 x0.83 306 x1.22 418 x1.67
260 73 x0.28 132 x0.51 212 x0.82 312 x1.2 426 x1.64
All 32 76 142 228 330

These female standards were last updated a week ago and are based on 806 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

Barbell

Bench 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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