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 32,000 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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 15 x0.14 36 x0.32 66 x0.6 106 x0.97 153 x1.39
120 19 x0.16 41 x0.34 74 x0.61 116 x0.96 164 x1.37
130 23 x0.17 47 x0.36 81 x0.62 125 x0.96 175 x1.35
140 26 x0.19 52 x0.37 88 x0.63 133 x0.95 185 x1.32
150 30 x0.2 57 x0.38 95 x0.63 141 x0.94 195 x1.3
160 34 x0.21 62 x0.39 101 x0.63 149 x0.93 204 x1.28
170 38 x0.22 67 x0.4 107 x0.63 157 x0.92 213 x1.25
180 41 x0.23 72 x0.4 114 x0.63 164 x0.91 222 x1.23
190 45 x0.24 77 x0.4 120 x0.63 172 x0.9 230 x1.21
200 48 x0.24 82 x0.41 125 x0.63 178 x0.89 238 x1.19
210 52 x0.25 86 x0.41 131 x0.62 185 x0.88 246 x1.17
220 55 x0.25 91 x0.41 136 x0.62 192 x0.87 253 x1.15
230 59 x0.26 95 x0.41 142 x0.62 198 x0.86 261 x1.13
240 62 x0.26 99 x0.41 147 x0.61 204 x0.85 268 x1.12
250 66 x0.26 103 x0.41 152 x0.61 210 x0.84 274 x1.1
260 69 x0.27 108 x0.41 157 x0.6 216 x0.83 281 x1.08
270 72 x0.27 112 x0.41 162 x0.6 222 x0.82 288 x1.07
280 75 x0.27 116 x0.41 167 x0.6 227 x0.81 294 x1.05
290 79 x0.27 119 x0.41 171 x0.59 233 x0.8 300 x1.04
300 82 x0.27 123 x0.41 176 x0.59 238 x0.79 306 x1.02
310 85 x0.27 127 x0.41 180 x0.58 243 x0.78 312 x1.01
All 35 66 109 162 223

These male standards were last updated 2 weeks ago and are based on 14,000 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
90 7 x0.07 20 x0.22 41 x0.45 69 x0.77 104 x1.16
100 8 x0.08 23 x0.23 45 x0.45 75 x0.75 111 x1.11
110 10 x0.09 26 x0.23 50 x0.45 81 x0.74 118 x1.07
120 12 x0.1 29 x0.24 54 x0.45 86 x0.72 124 x1.04
130 14 x0.11 32 x0.24 58 x0.44 91 x0.7 130 x1
140 16 x0.11 35 x0.25 61 x0.44 96 x0.68 136 x0.97
150 18 x0.12 37 x0.25 65 x0.43 100 x0.67 141 x0.94
160 20 x0.12 40 x0.25 68 x0.43 105 x0.65 146 x0.91
170 22 x0.13 42 x0.25 72 x0.42 109 x0.64 151 x0.89
180 23 x0.13 45 x0.25 75 x0.42 113 x0.63 156 x0.87
190 25 x0.13 47 x0.25 78 x0.41 117 x0.61 160 x0.84
200 27 x0.13 50 x0.25 81 x0.41 120 x0.6 165 x0.82
210 29 x0.14 52 x0.25 84 x0.4 124 x0.59 169 x0.8
220 30 x0.14 54 x0.25 87 x0.4 127 x0.58 173 x0.79
230 32 x0.14 56 x0.25 90 x0.39 131 x0.57 177 x0.77
240 33 x0.14 59 x0.24 92 x0.38 134 x0.56 181 x0.75
250 35 x0.14 61 x0.24 95 x0.38 137 x0.55 184 x0.74
260 37 x0.14 63 x0.24 98 x0.38 140 x0.54 188 x0.72
All 15 34 62 98 140

These female standards were last updated 2 weeks ago and are based on 1,000 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.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

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Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

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Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell shrug versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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