Cable Shrug Standards

Measured in lb

Cable Shrug strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Shrug standards are based on 5,582 lifts by Strength Level users

Male
Female

Male

Male Cable Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	60 lb
Novice	116 lb
Intermediate	195 lb
Advanced	294 lb
Elite	407 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.75x
Elite	2.25x

How much should I be able to Cable Shrug? (lb)

What is the average Cable Shrug? The average Cable Shrug weight for a male lifter is 195 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Shrug? Male beginners should aim to lift 60 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

How many sets and reps of Cable Shrug should I do?

These are the most popular Cable Shrug workouts done by male lifters:

3x10 18%

4x12 10%

3x12 8%

3x15 7%

2x20 7%

3x20 5%

4x10 5%

4x8 3%

3x8 3%

4x20 3%

4x15 3%

5x30 3%

2x15 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	33
2	4	12	10%	18
3	3	12	8%	15
4	3	15	7%	12
4	2	20	7%	12
6	3	20	5%	10
6	4	10	5%	10
8	4	8	3%	6
9	3	8	3%	5
9	4	20	3%	5
9	4	15	3%	5
9	5	30	3%	5
9	2	15	3%	5
9	2	10	3%	5

Calculate Your Strength Level

Female

Female Cable Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	54 lb
Intermediate	102 lb
Advanced	165 lb
Elite	239 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.25x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Cable Shrug? (lb)

What is the average Cable Shrug? The average Cable Shrug weight for a female lifter is 102 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Shrug? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

How many sets and reps of Cable Shrug should I do?

These are the most popular Cable Shrug workouts done by female lifters:

4x10 20%

4x11 10%

3x12 10%

4x12 10%

5x12 10%

4x8 5%

2x20 5%

2x25 5%

3x15 5%

9x8 5%

5x8 5%

7x8 5%

3x10 5%

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	4
2	4	11	10%	2
2	3	12	10%	2
2	4	12	10%	2
2	5	12	10%	2
6	4	8	5%	1
6	2	20	5%	1
6	2	25	5%	1
6	3	15	5%	1
6	9	8	5%	1
6	5	8	5%	1
6	7	8	5%	1
6	3	10	5%	1

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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.

Other Languages

Cable Shrug (EN)
Schulterheben am Kabelzug (DE)
Encogimientos en polea para trapecios (ES)
Szrugsy z linkami wyciągu dolnego (PL)
Scrollata di Spalle ai Cavi (IT)
Encolhimento de ombros com cabo (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	33
2	4	12	10%	18
3	3	12	8%	15
4	3	15	7%	12
4	2	20	7%	12
6	3	20	5%	10
6	4	10	5%	10
8	4	8	3%	6
9	3	8	3%	5
9	4	20	3%	5
9	4	15	3%	5
9	5	30	3%	5
9	2	15	3%	5
9	2	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	4
2	4	11	10%	2
2	3	12	10%	2
2	4	12	10%	2
2	5	12	10%	2
6	4	8	5%	1
6	2	20	5%	1
6	2	25	5%	1
6	3	15	5%	1
6	9	8	5%	1
6	5	8	5%	1
6	7	8	5%	1
6	3	10	5%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	33
2	4	12	10%	18
3	3	12	8%	15
4	3	15	7%	12
4	2	20	7%	12
6	3	20	5%	10
6	4	10	5%	10
8	4	8	3%	6
9	3	8	3%	5
9	4	20	3%	5
9	4	15	3%	5
9	5	30	3%	5
9	2	15	3%	5
9	2	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	4
2	4	11	10%	2
2	3	12	10%	2
2	4	12	10%	2
2	5	12	10%	2
6	4	8	5%	1
6	2	20	5%	1
6	2	25	5%	1
6	3	15	5%	1
6	9	8	5%	1
6	5	8	5%	1
6	7	8	5%	1
6	3	10	5%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	33
2	4	12	10%	18
3	3	12	8%	15
4	3	15	7%	12
4	2	20	7%	12
6	3	20	5%	10
6	4	10	5%	10
8	4	8	3%	6
9	3	8	3%	5
9	4	20	3%	5
9	4	15	3%	5
9	5	30	3%	5
9	2	15	3%	5
9	2	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	4
2	4	11	10%	2
2	3	12	10%	2
2	4	12	10%	2
2	5	12	10%	2
6	4	8	5%	1
6	2	20	5%	1
6	2	25	5%	1
6	3	15	5%	1
6	9	8	5%	1
6	5	8	5%	1
6	7	8	5%	1
6	3	10	5%	1