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Dumbbell Shrug Standards (kg)

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 84,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 7 x0.13 15 x0.31 28 x0.57 45 x0.9 65 x1.3
55 9 x0.15 18 x0.33 32 x0.58 50 x0.9 70 x1.27
60 10 x0.17 21 x0.34 35 x0.59 54 x0.9 75 x1.25
65 12 x0.19 23 x0.36 39 x0.59 58 x0.89 80 x1.23
70 14 x0.2 26 x0.37 42 x0.6 62 x0.88 84 x1.21
75 16 x0.21 28 x0.37 45 x0.6 65 x0.87 89 x1.18
80 17 x0.22 30 x0.38 48 x0.6 69 x0.86 93 x1.16
85 19 x0.23 33 x0.38 51 x0.6 72 x0.85 97 x1.14
90 21 x0.23 35 x0.39 53 x0.59 76 x0.84 101 x1.12
95 23 x0.24 37 x0.39 56 x0.59 79 x0.83 104 x1.1
100 24 x0.24 39 x0.39 59 x0.59 82 x0.82 108 x1.08
105 26 x0.25 41 x0.39 61 x0.58 85 x0.81 111 x1.06
110 28 x0.25 43 x0.39 64 x0.58 88 x0.8 115 x1.04
115 29 x0.25 45 x0.39 66 x0.58 91 x0.79 118 x1.03
120 31 x0.26 47 x0.39 69 x0.57 94 x0.78 121 x1.01
125 32 x0.26 49 x0.39 71 x0.57 96 x0.77 124 x0.99
130 34 x0.26 51 x0.39 73 x0.56 99 x0.76 127 x0.98
135 35 x0.26 53 x0.39 75 x0.56 101 x0.75 130 x0.96
140 37 x0.26 55 x0.39 77 x0.55 104 x0.74 133 x0.95
All 15 28 46 69 95

These male standards were last updated 5 days ago and are based on 23,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 3 x0.07 9 x0.22 19 x0.47 33 x0.81 49 x1.23
45 3 x0.07 10 x0.22 21 x0.46 35 x0.78 52 x1.16
50 4 x0.08 11 x0.22 22 x0.45 37 x0.75 55 x1.1
55 5 x0.09 12 x0.22 24 x0.44 39 x0.72 58 x1.05
60 6 x0.09 13 x0.22 26 x0.43 41 x0.69 60 x1
65 6 x0.1 15 x0.22 27 x0.42 43 x0.67 62 x0.96
70 7 x0.1 16 x0.22 28 x0.41 45 x0.64 65 x0.92
75 8 x0.1 17 x0.22 30 x0.4 47 x0.62 67 x0.89
80 8 x0.1 18 x0.22 31 x0.39 48 x0.6 68 x0.86
85 9 x0.1 18 x0.22 32 x0.38 50 x0.59 70 x0.83
90 9 x0.11 19 x0.22 33 x0.37 51 x0.57 72 x0.8
95 10 x0.11 20 x0.21 35 x0.36 53 x0.56 74 x0.78
100 11 x0.11 21 x0.21 36 x0.36 54 x0.54 75 x0.75
105 11 x0.11 22 x0.21 37 x0.35 55 x0.53 77 x0.73
110 12 x0.11 23 x0.21 38 x0.34 57 x0.52 78 x0.71
115 12 x0.11 23 x0.2 39 x0.34 58 x0.5 80 x0.69
120 13 x0.11 24 x0.2 40 x0.33 59 x0.49 81 x0.68
All 6 14 27 44 63

These female standards were last updated 5 days 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.

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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.

More Exercises

Barbell

Bench Press 13,138,000 lifts Squat 7,541,000 lifts Deadlift 7,622,000 lifts Shoulder Press 1,890,000 lifts Military Press 311,000 lifts Barbell Curl 903,000 lifts Bent Over Row 596,000 lifts Front Squat 637,000 lifts Incline Bench Press 433,000 lifts Hex Bar Deadlift 315,000 lifts Sumo Deadlift 161,000 lifts EZ Bar Curl 58,000 lifts Hip Thrust 184,000 lifts Romanian Deadlift 185,000 lifts Close Grip Bench Press 82,000 lifts Rack Pull 67,000 lifts Barbell Shrug 108,000 lifts Upright Row 72,000 lifts Floor Press 44,000 lifts Good Morning 53,000 lifts Seated Shoulder Press 43,000 lifts Preacher Curl 69,000 lifts Tricep Extension 72,000 lifts Zercher Squat 40,000 lifts Bulgarian Split Squat 37,000 lifts Pendlay Row 81,000 lifts Decline Bench Press 96,000 lifts Stiff Legged Deadlift 44,000 lifts Barbell Lunge 39,000 lifts Box Squat 50,000 lifts Lying Tricep Extension 66,000 lifts Wrist Curl 37,000 lifts Split Squat 29,000 lifts T-Bar Row 74,000 lifts Reverse Barbell Curl 24,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,076,000 lifts Push Ups 550,000 lifts Chin Ups 250,000 lifts Dips 427,000 lifts Bodyweight Squat 51,000 lifts Sit Ups 62,000 lifts Single Leg Squat 24,000 lifts Diamond Pushups 9,000 lifts Muscle Ups 58,000 lifts Handstand Push Ups 15,000 lifts Crunches 35,000 lifts Lunge 10,000 lifts One Arm Push Ups 19,000 lifts One Arm Pull Ups 6,000 lifts Neutral Grip Pull Ups 5,000 lifts Russian Twist 3,000 lifts Lying Leg Raise 2,000 lifts Hanging Leg Raise 4,000 lifts Burpees 14,000 lifts Inverted Row 3,000 lifts Toes To Bar 2,000 lifts Glute Bridge 3,000 lifts Glute Ham Raise 1,000 lifts Back Extension 3,000 lifts

Olympic

Power Clean 472,000 lifts Snatch 197,000 lifts Push Press 142,000 lifts Clean and Jerk 194,000 lifts Hang Clean 37,000 lifts Clean and Press 135,000 lifts Clean 157,000 lifts Power Snatch 36,000 lifts Overhead Squat 46,000 lifts Thruster 47,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 761,000 lifts Dumbbell Bench Press 969,000 lifts Dumbbell Shoulder Press 476,000 lifts Dumbbell Row 209,000 lifts Incline Dumbbell Bench Press 260,000 lifts Dumbbell Lateral Raise 211,000 lifts Dumbbell Hammer Curl 88,000 lifts Goblet Squat 66,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Dumbbell Lunge 74,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Fly 83,000 lifts Dumbbell Floor Press 32,000 lifts Dumbbell Front Raise 63,000 lifts Dumbbell Shrug 84,000 lifts Arnold Press 47,000 lifts Dumbbell Bulgarian Split Squat 50,000 lifts Dumbbell Concentration Curl 58,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Reverse Fly 30,000 lifts Incline Dumbbell Curl 38,000 lifts Incline Dumbbell Fly 43,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Tricep Kickback 28,000 lifts Chest Supported Dumbbell Row 25,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 434,000 lifts Horizontal Leg Press 235,000 lifts Leg Extension 154,000 lifts Chest Press 114,000 lifts Lying Leg Curl 66,000 lifts Machine Shoulder Press 63,000 lifts Calf Raise 97,000 lifts Pec Deck Fly 54,000 lifts Hack Squat 47,000 lifts Seated Calf Raise 38,000 lifts Seated Leg Curl 75,000 lifts Vertical Leg Press 97,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 313,000 lifts Tricep Pushdown 112,000 lifts Seated Cable Row 84,000 lifts Tricep Rope Pushdown 84,000 lifts Cable Fly 38,000 lifts One Arm Cable Curl 23,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Crunch 26,000 lifts Cable Lateral Raise 24,000 lifts Cable Pull Through 24,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell shrug versus one of the following exercises:

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

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