Dumbbell Shrug

Dumbbell Shrug Standards

Measured in kg

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

Our community Dumbbell Shrug standards are based on 147,000 lifts by Strength Level users

Male Dumbbell Shrug Standards (kg)

Entire Community

Strength Level Weight
Beginner 15 kg
Novice 28 kg
Intermediate 46 kg
Advanced 69 kg
Elite 95 kg
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.35x
Intermediate 0.60x
Advanced 0.90x
Elite 1.20x

How much should I be able to Dumbbell Shrug? (kg)

What is the average Dumbbell Shrug? The average Dumbbell Shrug weight for a male lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Shrug? Male beginners should aim to lift 15 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 7 15 28 45 65
55 8 18 32 49 70
60 10 21 35 54 75
65 12 23 38 58 80
70 14 26 42 62 84
75 16 28 45 65 89
80 17 30 48 69 93
85 19 33 51 72 97
90 21 35 53 76 101
95 23 37 56 79 104
100 24 39 59 82 108
105 26 41 61 85 111
110 28 43 64 88 115
115 29 45 66 91 118
120 31 47 68 93 121
125 32 49 71 96 124
130 34 51 73 99 127
135 35 53 75 101 130
140 37 55 77 104 133
Age Beg. Nov. Int. Adv. Elite
15 13 24 40 59 81
20 15 28 45 67 92
25 15 28 46 69 95
30 15 28 46 69 95
35 15 28 46 69 95
40 15 28 46 69 95
45 14 27 44 65 90
50 13 25 41 61 84
55 12 23 38 57 78
60 11 21 35 52 71
65 10 19 32 47 64
70 9 17 28 42 58
75 8 15 25 38 52
80 7 14 23 34 46
85 7 12 20 30 41
90 6 11 18 27 37

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kg
kg
years old

Female Dumbbell Shrug Standards (kg)

Entire Community

Strength Level Weight
Beginner 6 kg
Novice 14 kg
Intermediate 27 kg
Advanced 44 kg
Elite 63 kg
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.40x
Advanced 0.70x
Elite 1.00x

How much should I be able to Dumbbell Shrug? (kg)

What is the average Dumbbell Shrug? The average Dumbbell Shrug weight for a female lifter is 27 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Shrug? Female beginners should aim to lift 6 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 3 9 19 33 49
45 3 10 21 35 52
50 4 11 22 37 55
55 5 12 24 39 58
60 6 13 26 41 60
65 6 15 27 43 62
70 7 16 28 45 65
75 8 17 30 47 67
80 8 18 31 48 68
85 9 18 32 50 70
90 9 19 33 51 72
95 10 20 35 53 74
100 11 21 36 54 75
105 11 22 37 55 77
110 12 23 38 57 78
115 12 23 39 58 80
120 13 24 40 59 81
Age Beg. Nov. Int. Adv. Elite
15 5 12 23 37 54
20 6 14 26 43 62
25 6 14 27 44 63
30 6 14 27 44 63
35 6 14 27 44 63
40 6 14 27 44 63
45 6 13 26 41 60
50 5 13 24 39 56
55 5 12 22 36 52
60 4 11 20 33 48
65 4 10 18 30 43
70 4 9 16 27 39
75 3 8 15 24 35
80 3 7 13 21 31
85 3 6 12 19 28
90 2 6 11 17 25

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kg
kg
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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.