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Barbell Shrug Strength Standards for Men and Women

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

Calculate Your Barbell Shrug Strength Level

Calculate Your Barbell Shrug Strength

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Barbell Shrug Weight Standards

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

LevelWeight
Beginner106 lbs
Novice186 lbs
Intermediate293 lbs
Advanced425 lbs
Elite575 lbs

Barbell Shrug Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.50
Advanced2.25
Elite3.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.50
Elite2.25

Barbell Shrug Standards by Bodyweight

Find the Barbell Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs42 lbs88 lbs156 lbs243 lbs346 lbs
120 lbs53 lbs104 lbs177 lbs270 lbs378 lbs
130 lbs65 lbs120 lbs198 lbs296 lbs409 lbs
140 lbs76 lbs136 lbs219 lbs322 lbs438 lbs
150 lbs88 lbs152 lbs239 lbs346 lbs467 lbs
160 lbs100 lbs168 lbs259 lbs370 lbs494 lbs
170 lbs112 lbs184 lbs278 lbs393 lbs521 lbs
180 lbs124 lbs199 lbs297 lbs415 lbs547 lbs
190 lbs136 lbs214 lbs315 lbs437 lbs571 lbs
200 lbs147 lbs229 lbs333 lbs458 lbs596 lbs
210 lbs159 lbs243 lbs351 lbs478 lbs619 lbs
220 lbs170 lbs257 lbs368 lbs498 lbs642 lbs
230 lbs182 lbs271 lbs385 lbs518 lbs664 lbs
240 lbs193 lbs285 lbs401 lbs537 lbs685 lbs
250 lbs204 lbs299 lbs417 lbs555 lbs706 lbs
260 lbs215 lbs312 lbs433 lbs574 lbs727 lbs
270 lbs226 lbs325 lbs448 lbs591 lbs747 lbs
280 lbs237 lbs338 lbs463 lbs609 lbs766 lbs
290 lbs247 lbs350 lbs478 lbs626 lbs785 lbs
300 lbs258 lbs363 lbs492 lbs642 lbs804 lbs
310 lbs268 lbs375 lbs507 lbs659 lbs822 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs19 lbs48 lbs98 lbs165 lbs247 lbs
100 lbs23 lbs56 lbs109 lbs179 lbs264 lbs
110 lbs28 lbs63 lbs119 lbs193 lbs280 lbs
120 lbs32 lbs70 lbs129 lbs205 lbs296 lbs
130 lbs37 lbs77 lbs138 lbs217 lbs310 lbs
140 lbs41 lbs84 lbs147 lbs229 lbs324 lbs
150 lbs45 lbs91 lbs156 lbs240 lbs337 lbs
160 lbs50 lbs97 lbs164 lbs250 lbs349 lbs
170 lbs54 lbs103 lbs172 lbs260 lbs361 lbs
180 lbs58 lbs109 lbs180 lbs270 lbs372 lbs
190 lbs63 lbs115 lbs188 lbs279 lbs383 lbs
200 lbs67 lbs121 lbs195 lbs288 lbs393 lbs
210 lbs71 lbs126 lbs202 lbs296 lbs403 lbs
220 lbs75 lbs132 lbs209 lbs305 lbs413 lbs
230 lbs79 lbs137 lbs216 lbs313 lbs423 lbs
240 lbs83 lbs142 lbs222 lbs321 lbs432 lbs
250 lbs86 lbs147 lbs228 lbs328 lbs440 lbs
260 lbs90 lbs152 lbs234 lbs335 lbs449 lbs

Barbell Shrug Standards by Age

Discover how Barbell Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs159 lbs250 lbs363 lbs490 lbs
20104 lbs181 lbs286 lbs414 lbs560 lbs
25106 lbs186 lbs293 lbs425 lbs575 lbs
30106 lbs186 lbs293 lbs425 lbs575 lbs
35106 lbs186 lbs293 lbs425 lbs575 lbs
40106 lbs186 lbs293 lbs425 lbs575 lbs
45101 lbs176 lbs278 lbs404 lbs545 lbs
5095 lbs166 lbs261 lbs379 lbs512 lbs
5589 lbs154 lbs242 lbs351 lbs474 lbs
6081 lbs141 lbs221 lbs321 lbs433 lbs
6574 lbs128 lbs201 lbs290 lbs392 lbs
7067 lbs115 lbs180 lbs261 lbs352 lbs
7560 lbs103 lbs162 lbs234 lbs315 lbs
8054 lbs93 lbs145 lbs210 lbs283 lbs
8549 lbs84 lbs131 lbs188 lbs254 lbs
9045 lbs76 lbs118 lbs170 lbs229 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1535 lbs74 lbs131 lbs205 lbs292 lbs
2039 lbs84 lbs149 lbs234 lbs334 lbs
2540 lbs86 lbs153 lbs240 lbs342 lbs
3040 lbs86 lbs153 lbs240 lbs342 lbs
3540 lbs86 lbs153 lbs240 lbs342 lbs
4040 lbs86 lbs153 lbs240 lbs342 lbs
4538 lbs81 lbs145 lbs228 lbs325 lbs
5036 lbs77 lbs137 lbs214 lbs305 lbs
5534 lbs71 lbs127 lbs199 lbs283 lbs
6032 lbs66 lbs116 lbs182 lbs259 lbs
6529 lbs60 lbs105 lbs165 lbs234 lbs
7027 lbs54 lbs95 lbs148 lbs211 lbs
7524 lbs49 lbs86 lbs133 lbs189 lbs
8022 lbs44 lbs77 lbs120 lbs169 lbs
8520 lbs40 lbs70 lbs108 lbs152 lbs
9019 lbs37 lbs63 lbs98 lbs138 lbs

Barbell Shrug Overview

The Barbell Shrug is a strength training exercise targeting the trapezius muscles by lifting the shoulders towards the ears while holding a barbell.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Barbell Shrug

  1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
  2. Keep your arms straight and shoulders relaxed.
  3. Lift your shoulders straight up towards your ears as high as possible.
  4. Hold the top position for a moment, squeezing the trapezius muscles.
  5. Slowly lower your shoulders back to the starting position.
  6. Repeat for the desired number of repetitions.

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

Pro Tips for Barbell Shrug

  • Maintain a neutral spine and avoid rolling your shoulders to prevent injury.
  • Focus on controlled movements; do not use momentum to lift the barbell.
  • Exhale as you lift your shoulders and inhale as you lower them.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Barbell 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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