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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 66,000 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 39 x0.36 86 x0.78 154 x1.4 242 x2.2 344 x3.12
120 51 x0.42 102 x0.85 175 x1.46 268 x2.24 375 x3.13
130 62 x0.48 118 x0.91 197 x1.51 294 x2.26 406 x3.12
140 74 x0.53 135 x0.96 217 x1.55 319 x2.28 435 x3.11
150 86 x0.57 150 x1 237 x1.58 344 x2.29 464 x3.09
160 98 x0.61 166 x1.04 257 x1.6 367 x2.29 491 x3.07
170 110 x0.65 181 x1.07 276 x1.62 390 x2.29 517 x3.04
180 122 x0.68 197 x1.09 294 x1.64 412 x2.29 542 x3.01
190 133 x0.7 212 x1.11 313 x1.65 433 x2.28 567 x2.98
200 145 x0.73 226 x1.13 330 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 x0.76 255 x1.16 365 x1.66 494 x2.25 636 x2.89
230 179 x0.78 269 x1.17 381 x1.66 514 x2.23 658 x2.86
240 191 x0.79 282 x1.18 398 x1.66 532 x2.22 680 x2.83
250 202 x0.81 296 x1.18 413 x1.65 551 x2.2 700 x2.8
260 213 x0.82 309 x1.19 429 x1.65 569 x2.19 720 x2.77
270 223 x0.83 322 x1.19 444 x1.64 586 x2.17 740 x2.74
280 234 x0.84 334 x1.19 459 x1.64 603 x2.15 759 x2.71
290 244 x0.84 347 x1.2 474 x1.63 620 x2.14 778 x2.68
300 255 x0.85 359 x1.2 488 x1.63 636 x2.12 796 x2.65
310 265 x0.85 371 x1.2 502 x1.62 653 x2.1 814 x2.63
All 105 184 291 423 571

These male standards were last updated yesterday and are based on 31,000 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 90 x1 159 x1.77 243 x2.7
100 16 x0.16 48 x0.48 101 x1.01 173 x1.73 260 x2.6
110 20 x0.18 55 x0.5 111 x1.01 187 x1.7 276 x2.51
120 24 x0.2 62 x0.52 121 x1.01 199 x1.66 292 x2.43
130 29 x0.22 69 x0.53 130 x1 211 x1.62 306 x2.35
140 33 x0.23 76 x0.54 139 x0.99 222 x1.59 320 x2.28
150 37 x0.25 82 x0.55 148 x0.99 233 x1.55 333 x2.22
160 41 x0.26 88 x0.55 156 x0.98 244 x1.52 345 x2.16
170 45 x0.27 94 x0.55 164 x0.97 253 x1.49 357 x2.1
180 49 x0.27 100 x0.56 172 x0.95 263 x1.46 368 x2.04
190 53 x0.28 106 x0.56 179 x0.94 272 x1.43 379 x1.99
200 57 x0.29 111 x0.56 186 x0.93 281 x1.41 389 x1.95
210 61 x0.29 117 x0.56 193 x0.92 290 x1.38 399 x1.9
220 65 x0.3 122 x0.55 200 x0.91 298 x1.35 409 x1.86
230 69 x0.3 127 x0.55 207 x0.9 306 x1.33 418 x1.82
240 73 x0.3 132 x0.55 213 x0.89 314 x1.31 428 x1.78
250 76 x0.31 137 x0.55 219 x0.88 321 x1.28 436 x1.75
260 80 x0.31 142 x0.55 226 x0.87 329 x1.26 445 x1.71
All 32 77 145 233 337

These female standards were last updated yesterday 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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Cable

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Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

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

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