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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

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

How To Dumbbell Shrug

♂ Male
♀ Female

Male Dumbbell Shrug Standards (kg)

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

By Bodyweight
By 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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Female Dumbbell Shrug Standards (kg)

Entire Community

Weight
Bodyweight Ratio

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

By Bodyweight
By 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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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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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

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

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

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

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

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