Register Log In

Barbell Shrug Standards (kg)

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 59,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 18 x0.36 39 x0.79 70 x1.41 110 x2.2 157 x3.13
55 24 x0.43 48 x0.86 81 x1.47 124 x2.25 172 x3.13
60 30 x0.49 56 x0.93 92 x1.53 136 x2.27 188 x3.12
65 36 x0.55 64 x0.98 102 x1.57 149 x2.29 202 x3.11
70 42 x0.59 72 x1.02 112 x1.6 161 x2.3 216 x3.08
75 48 x0.63 79 x1.06 121 x1.62 172 x2.3 229 x3.06
80 53 x0.67 87 x1.09 131 x1.63 183 x2.29 242 x3.03
85 59 x0.7 94 x1.11 140 x1.65 194 x2.29 254 x2.99
90 65 x0.72 102 x1.13 149 x1.65 205 x2.27 266 x2.96
95 71 x0.75 109 x1.15 157 x1.66 215 x2.26 278 x2.93
100 77 x0.77 116 x1.16 166 x1.66 225 x2.25 289 x2.89
105 82 x0.78 123 x1.17 174 x1.66 234 x2.23 300 x2.86
110 88 x0.8 130 x1.18 182 x1.66 244 x2.21 310 x2.82
115 93 x0.81 136 x1.19 190 x1.65 253 x2.2 321 x2.79
120 99 x0.82 143 x1.19 198 x1.65 262 x2.18 331 x2.76
125 104 x0.83 149 x1.19 205 x1.64 270 x2.16 340 x2.72
130 109 x0.84 156 x1.2 213 x1.64 279 x2.14 350 x2.69
135 115 x0.85 162 x1.2 220 x1.63 287 x2.12 359 x2.66
140 120 x0.85 168 x1.2 227 x1.62 295 x2.11 368 x2.63
All 48 84 132 192 259

These male standards were last updated 8 hours ago and are based on 27,000 filtered lifts.

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

Female Barbell Shrug Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 5 x0.13 18 x0.46 41 x1.02 72 x1.8 110 x2.74
45 7 x0.16 22 x0.49 46 x1.02 79 x1.75 118 x2.63
50 9 x0.19 25 x0.51 51 x1.02 85 x1.7 126 x2.52
55 11 x0.21 29 x0.52 56 x1.01 91 x1.66 133 x2.42
60 13 x0.22 32 x0.53 60 x1 97 x1.61 140 x2.34
65 15 x0.24 35 x0.54 64 x0.99 102 x1.57 147 x2.26
70 17 x0.25 38 x0.54 68 x0.98 107 x1.53 153 x2.18
75 19 x0.26 41 x0.55 72 x0.96 112 x1.5 159 x2.11
80 21 x0.27 44 x0.55 76 x0.95 117 x1.46 164 x2.05
85 23 x0.27 47 x0.55 80 x0.94 121 x1.43 169 x1.99
90 25 x0.28 49 x0.55 83 x0.92 126 x1.4 174 x1.94
95 27 x0.29 52 x0.55 86 x0.91 130 x1.37 179 x1.89
100 29 x0.29 54 x0.54 90 x0.9 134 x1.34 184 x1.84
105 31 x0.29 57 x0.54 93 x0.88 137 x1.31 188 x1.79
110 32 x0.3 59 x0.54 96 x0.87 141 x1.28 193 x1.75
115 34 x0.3 62 x0.54 99 x0.86 145 x1.26 197 x1.71
120 36 x0.3 64 x0.53 102 x0.85 148 x1.23 201 x1.67
All 15 35 65 105 152

These female standards were last updated 8 hours 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

Barbell

Bench Press 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

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