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 9,000 lifts by Strength Level users.

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

Male Barbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 43 x0.39 91 x0.83 160 x1.46 249 x2.27 353 x3.21
120 54 x0.45 107 x0.89 181 x1.51 276 x2.3 384 x3.2
130 66 x0.5 123 x0.94 202 x1.55 301 x2.31 413 x3.18
140 77 x0.55 138 x0.99 222 x1.59 325 x2.32 442 x3.16
150 89 x0.59 154 x1.03 241 x1.61 349 x2.32 469 x3.13
160 100 x0.63 169 x1.06 260 x1.63 371 x2.32 495 x3.1
170 112 x0.66 184 x1.08 279 x1.64 393 x2.31 521 x3.06
180 123 x0.69 199 x1.1 297 x1.65 414 x2.3 545 x3.03
190 135 x0.71 213 x1.12 314 x1.65 435 x2.29 569 x2.99
200 146 x0.73 227 x1.14 331 x1.66 455 x2.28 592 x2.96
210 157 x0.75 241 x1.15 348 x1.66 475 x2.26 614 x2.92
220 168 x0.76 255 x1.16 364 x1.66 494 x2.24 635 x2.89
230 179 x0.78 268 x1.16 380 x1.65 512 x2.23 656 x2.85
240 190 x0.79 281 x1.17 396 x1.65 530 x2.21 677 x2.82
250 200 x0.8 294 x1.18 411 x1.64 548 x2.19 696 x2.79
260 211 x0.81 306 x1.18 426 x1.64 565 x2.17 716 x2.75
270 221 x0.82 319 x1.18 440 x1.63 582 x2.15 735 x2.72
280 231 x0.83 331 x1.18 455 x1.62 598 x2.14 753 x2.69
290 241 x0.83 343 x1.18 469 x1.62 614 x2.12 771 x2.66
300 251 x0.84 355 x1.18 482 x1.61 630 x2.1 788 x2.63
310 261 x0.84 366 x1.18 496 x1.6 645 x2.08 806 x2.6
All 107 187 293 424 570

These male standards were last updated yesterday and are based on 13,000 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 14 x0.16 45 x0.5 95 x1.06 164 x1.83 248 x2.76
100 18 x0.18 51 x0.51 105 x1.05 177 x1.77 263 x2.63
110 22 x0.2 57 x0.52 113 x1.03 188 x1.71 277 x2.52
120 25 x0.21 63 x0.53 122 x1.02 199 x1.66 290 x2.42
130 29 x0.22 69 x0.53 130 x1 209 x1.61 302 x2.33
140 33 x0.23 75 x0.54 137 x0.98 219 x1.56 314 x2.24
150 36 x0.24 80 x0.54 145 x0.97 228 x1.52 325 x2.17
160 40 x0.25 86 x0.53 152 x0.95 237 x1.48 336 x2.1
170 43 x0.26 91 x0.53 159 x0.93 245 x1.44 345 x2.03
180 47 x0.26 96 x0.53 165 x0.92 253 x1.41 355 x1.97
190 50 x0.26 100 x0.53 171 x0.9 261 x1.37 364 x1.92
200 54 x0.27 105 x0.52 177 x0.89 268 x1.34 373 x1.86
210 57 x0.27 109 x0.52 183 x0.87 276 x1.31 381 x1.82
220 60 x0.27 114 x0.52 189 x0.86 283 x1.28 390 x1.77
230 63 x0.27 118 x0.51 194 x0.84 289 x1.26 397 x1.73
240 66 x0.28 122 x0.51 200 x0.83 296 x1.23 405 x1.69
250 69 x0.28 126 x0.51 205 x0.82 302 x1.21 412 x1.65
260 72 x0.28 130 x0.5 210 x0.81 308 x1.19 420 x1.61
All 32 76 141 226 326

These female standards were last updated yesterday and are based on 700 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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