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Machine Shrug Strength Standards for Men and Women

Discover how your Machine Shrug performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Machine Shrug Strength Level

Calculate Your Machine Shrug Strength

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Machine Shrug Weight Standards

Compare your Machine Shrug performance to these weight standards and see where you stand.

LevelWeight
Beginner84 lbs
Novice138 lbs
Intermediate210 lbs
Advanced299 lbs
Elite398 lbs

Machine Shrug Bodyweight Ratio Standards

See how your Machine Shrug strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.15
Novice0.35
Intermediate0.65
Advanced1.00
Elite1.45

Machine Shrug Standards by Bodyweight

Find the Machine Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs42 lbs76 lbs124 lbs185 lbs255 lbs
120 lbs50 lbs87 lbs138 lbs202 lbs275 lbs
130 lbs57 lbs97 lbs151 lbs218 lbs294 lbs
140 lbs65 lbs108 lbs165 lbs234 lbs313 lbs
150 lbs73 lbs118 lbs177 lbs249 lbs330 lbs
160 lbs81 lbs128 lbs190 lbs264 lbs347 lbs
170 lbs89 lbs138 lbs202 lbs279 lbs364 lbs
180 lbs96 lbs147 lbs213 lbs292 lbs380 lbs
190 lbs104 lbs157 lbs225 lbs306 lbs395 lbs
200 lbs111 lbs166 lbs236 lbs319 lbs410 lbs
210 lbs119 lbs175 lbs247 lbs331 lbs424 lbs
220 lbs126 lbs184 lbs257 lbs344 lbs438 lbs
230 lbs133 lbs193 lbs268 lbs355 lbs451 lbs
240 lbs140 lbs201 lbs278 lbs367 lbs464 lbs
250 lbs147 lbs209 lbs287 lbs378 lbs477 lbs
260 lbs153 lbs217 lbs297 lbs389 lbs489 lbs
270 lbs160 lbs225 lbs306 lbs400 lbs501 lbs
280 lbs167 lbs233 lbs316 lbs411 lbs513 lbs
290 lbs173 lbs241 lbs325 lbs421 lbs525 lbs
300 lbs180 lbs249 lbs333 lbs431 lbs536 lbs
310 lbs186 lbs256 lbs342 lbs441 lbs547 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs19 lbs39 lbs71 lbs116 lbs169 lbs
100 lbs21 lbs43 lbs78 lbs124 lbs178 lbs
110 lbs24 lbs47 lbs83 lbs131 lbs187 lbs
120 lbs26 lbs51 lbs89 lbs138 lbs196 lbs
130 lbs29 lbs55 lbs94 lbs145 lbs204 lbs
140 lbs31 lbs59 lbs99 lbs151 lbs211 lbs
150 lbs34 lbs63 lbs104 lbs157 lbs218 lbs
160 lbs36 lbs66 lbs108 lbs163 lbs225 lbs
170 lbs39 lbs69 lbs113 lbs168 lbs231 lbs
180 lbs41 lbs73 lbs117 lbs173 lbs238 lbs
190 lbs43 lbs76 lbs121 lbs178 lbs243 lbs
200 lbs45 lbs79 lbs125 lbs183 lbs249 lbs
210 lbs48 lbs82 lbs129 lbs188 lbs255 lbs
220 lbs50 lbs85 lbs133 lbs192 lbs260 lbs
230 lbs52 lbs87 lbs136 lbs197 lbs265 lbs
240 lbs54 lbs90 lbs140 lbs201 lbs270 lbs
250 lbs56 lbs93 lbs143 lbs205 lbs275 lbs
260 lbs58 lbs95 lbs146 lbs209 lbs279 lbs

Machine Shrug Standards by Age

Discover how Machine Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1573 lbs119 lbs180 lbs255 lbs340 lbs
2082 lbs135 lbs205 lbs291 lbs388 lbs
2584 lbs138 lbs210 lbs299 lbs398 lbs
3084 lbs138 lbs210 lbs299 lbs398 lbs
3584 lbs138 lbs210 lbs299 lbs398 lbs
4084 lbs138 lbs210 lbs299 lbs398 lbs
4580 lbs132 lbs200 lbs284 lbs377 lbs
5076 lbs124 lbs188 lbs267 lbs355 lbs
5571 lbs115 lbs175 lbs247 lbs329 lbs
6065 lbs106 lbs160 lbs226 lbs301 lbs
6560 lbs96 lbs146 lbs205 lbs273 lbs
7054 lbs87 lbs131 lbs185 lbs245 lbs
7549 lbs79 lbs118 lbs166 lbs220 lbs
8045 lbs71 lbs107 lbs150 lbs198 lbs
8541 lbs65 lbs96 lbs135 lbs178 lbs
9038 lbs59 lbs88 lbs122 lbs161 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1527 lbs52 lbs87 lbs133 lbs187 lbs
2030 lbs58 lbs99 lbs152 lbs213 lbs
2531 lbs59 lbs101 lbs155 lbs219 lbs
3031 lbs59 lbs101 lbs155 lbs219 lbs
3531 lbs59 lbs101 lbs155 lbs219 lbs
4031 lbs59 lbs101 lbs155 lbs219 lbs
4530 lbs57 lbs96 lbs148 lbs208 lbs
5028 lbs54 lbs91 lbs139 lbs195 lbs
5527 lbs50 lbs85 lbs129 lbs181 lbs
6025 lbs47 lbs78 lbs119 lbs166 lbs
6524 lbs43 lbs71 lbs108 lbs151 lbs
7022 lbs39 lbs65 lbs98 lbs136 lbs
7520 lbs36 lbs59 lbs88 lbs123 lbs
8019 lbs33 lbs53 lbs80 lbs111 lbs
8518 lbs30 lbs49 lbs72 lbs100 lbs
9017 lbs28 lbs45 lbs66 lbs91 lbs

Machine Shrug Overview

The Machine Shrug targets the trapezius muscles by lifting the shoulders in a shrugging motion using a weight machine, enhancing upper back strength and posture.

Muscles Worked

Equipment Needed

Shrug Machine

How To Perform the Machine Shrug

  1. Adjust the machine to suit your height, ensuring the pads are resting comfortably on your shoulders.
  2. Stand with feet shoulder-width apart and grasp the handles firmly.
  3. Begin with arms fully extended, keeping a slight bend in the elbows.
  4. Lift your shoulders towards your ears, squeezing your trapezius muscles at the top of the movement.
  5. Hold the contraction for a brief moment.
  6. Slowly lower your shoulders back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Breathing: Exhale as you lift your shoulders and inhale as you lower them.

Want to perfect your form? Check out our detailed guide on Machine Shrug for proper technique and tips.

Pro Tips for Machine Shrug

  • Maintain a neutral spine throughout the exercise.
  • Avoid rotating or rolling your shoulders; focus on a straight-up-and-down motion.
  • Use a controlled tempo to maximize muscle engagement and reduce injury risk.
  • Start with a lighter weight to master the form before progressing to heavier loads.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Machine Shrug?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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