Dumbbell Shrug Standards (lb)

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

Our dumbbell shrug standards are based on 6,000 lifts by Strength Level users.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 21 x0.17 45 x0.37 79 x0.66 124 x1.03 176 x1.47
130 25 x0.19 50 x0.39 87 x0.67 133 x1.02 187 x1.44
140 28 x0.2 56 x0.4 94 x0.67 142 x1.01 197 x1.41
150 32 x0.22 61 x0.41 101 x0.67 151 x1 207 x1.38
160 36 x0.23 66 x0.41 108 x0.67 159 x0.99 217 x1.36
170 40 x0.24 71 x0.42 114 x0.67 167 x0.98 226 x1.33
180 44 x0.24 76 x0.42 120 x0.67 174 x0.97 235 x1.31
190 47 x0.25 81 x0.43 126 x0.67 182 x0.96 243 x1.28
200 51 x0.26 86 x0.43 132 x0.66 189 x0.94 252 x1.26
210 55 x0.26 91 x0.43 138 x0.66 196 x0.93 260 x1.24
220 58 x0.26 95 x0.43 144 x0.65 202 x0.92 267 x1.21
230 62 x0.27 100 x0.43 149 x0.65 209 x0.91 275 x1.19
240 65 x0.27 104 x0.43 155 x0.64 215 x0.9 282 x1.17
250 69 x0.27 108 x0.43 160 x0.64 221 x0.88 289 x1.16
260 72 x0.28 113 x0.43 165 x0.63 227 x0.87 296 x1.14
270 75 x0.28 117 x0.43 170 x0.63 233 x0.86 302 x1.12
280 79 x0.28 121 x0.43 175 x0.62 239 x0.85 309 x1.1
290 82 x0.28 125 x0.43 180 x0.62 244 x0.84 315 x1.09
300 85 x0.28 129 x0.43 184 x0.61 250 x0.83 321 x1.07
310 88 x0.28 132 x0.43 189 x0.61 255 x0.82 327 x1.06
All 37 69 115 171 235

These male standards were last updated November and are based on 2,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 12 x0.12 26 x0.26 46 x0.46 73 x0.73 104 x1.04
110 14 x0.13 29 x0.26 50 x0.46 78 x0.71 110 x1
120 16 x0.13 32 x0.27 54 x0.45 83 x0.69 116 x0.96
130 18 x0.14 35 x0.27 58 x0.45 87 x0.67 121 x0.93
140 20 x0.14 38 x0.27 62 x0.44 92 x0.66 126 x0.9
150 22 x0.15 40 x0.27 65 x0.43 96 x0.64 131 x0.87
160 24 x0.15 43 x0.27 68 x0.43 100 x0.63 136 x0.85
170 26 x0.15 45 x0.27 72 x0.42 104 x0.61 140 x0.83
180 28 x0.15 48 x0.27 75 x0.42 108 x0.6 145 x0.8
190 30 x0.16 50 x0.26 78 x0.41 111 x0.59 149 x0.78
200 31 x0.16 52 x0.26 81 x0.4 115 x0.57 153 x0.76
210 33 x0.16 55 x0.26 83 x0.4 118 x0.56 156 x0.75
220 35 x0.16 57 x0.26 86 x0.39 121 x0.55 160 x0.73
230 36 x0.16 59 x0.26 89 x0.39 124 x0.54 164 x0.71
240 38 x0.16 61 x0.25 91 x0.38 127 x0.53 167 x0.7
250 40 x0.16 63 x0.25 94 x0.37 130 x0.52 171 x0.68
260 41 x0.16 65 x0.25 96 x0.37 133 x0.51 174 x0.67
All 19 37 63 95 132

These female standards were last updated November and are based on 176 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

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 dumbbell shrug versus one of the following exercises:

Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Front Raise Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Press Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension Dumbbell Fly