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
Barbell Shrug Weight Standards
Compare your Barbell Shrug performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 106 lbs |
| Novice | 186 lbs |
| Intermediate | 293 lbs |
| Advanced | 425 lbs |
| Elite | 575 lbs |
Barbell Shrug Bodyweight Ratio Standards
See how your Barbell Shrug strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50 |
| Novice | 1.00 |
| Intermediate | 1.50 |
| Advanced | 2.25 |
| Elite | 3.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.50 |
| Intermediate | 1.00 |
| Advanced | 1.50 |
| Elite | 2.25 |
Barbell Shrug Standards by Bodyweight
Find the Barbell Shrug strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 42 lbs | 88 lbs | 156 lbs | 243 lbs | 346 lbs |
| 120 lbs | 53 lbs | 104 lbs | 177 lbs | 270 lbs | 378 lbs |
| 130 lbs | 65 lbs | 120 lbs | 198 lbs | 296 lbs | 409 lbs |
| 140 lbs | 76 lbs | 136 lbs | 219 lbs | 322 lbs | 438 lbs |
| 150 lbs | 88 lbs | 152 lbs | 239 lbs | 346 lbs | 467 lbs |
| 160 lbs | 100 lbs | 168 lbs | 259 lbs | 370 lbs | 494 lbs |
| 170 lbs | 112 lbs | 184 lbs | 278 lbs | 393 lbs | 521 lbs |
| 180 lbs | 124 lbs | 199 lbs | 297 lbs | 415 lbs | 547 lbs |
| 190 lbs | 136 lbs | 214 lbs | 315 lbs | 437 lbs | 571 lbs |
| 200 lbs | 147 lbs | 229 lbs | 333 lbs | 458 lbs | 596 lbs |
| 210 lbs | 159 lbs | 243 lbs | 351 lbs | 478 lbs | 619 lbs |
| 220 lbs | 170 lbs | 257 lbs | 368 lbs | 498 lbs | 642 lbs |
| 230 lbs | 182 lbs | 271 lbs | 385 lbs | 518 lbs | 664 lbs |
| 240 lbs | 193 lbs | 285 lbs | 401 lbs | 537 lbs | 685 lbs |
| 250 lbs | 204 lbs | 299 lbs | 417 lbs | 555 lbs | 706 lbs |
| 260 lbs | 215 lbs | 312 lbs | 433 lbs | 574 lbs | 727 lbs |
| 270 lbs | 226 lbs | 325 lbs | 448 lbs | 591 lbs | 747 lbs |
| 280 lbs | 237 lbs | 338 lbs | 463 lbs | 609 lbs | 766 lbs |
| 290 lbs | 247 lbs | 350 lbs | 478 lbs | 626 lbs | 785 lbs |
| 300 lbs | 258 lbs | 363 lbs | 492 lbs | 642 lbs | 804 lbs |
| 310 lbs | 268 lbs | 375 lbs | 507 lbs | 659 lbs | 822 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 19 lbs | 48 lbs | 98 lbs | 165 lbs | 247 lbs |
| 100 lbs | 23 lbs | 56 lbs | 109 lbs | 179 lbs | 264 lbs |
| 110 lbs | 28 lbs | 63 lbs | 119 lbs | 193 lbs | 280 lbs |
| 120 lbs | 32 lbs | 70 lbs | 129 lbs | 205 lbs | 296 lbs |
| 130 lbs | 37 lbs | 77 lbs | 138 lbs | 217 lbs | 310 lbs |
| 140 lbs | 41 lbs | 84 lbs | 147 lbs | 229 lbs | 324 lbs |
| 150 lbs | 45 lbs | 91 lbs | 156 lbs | 240 lbs | 337 lbs |
| 160 lbs | 50 lbs | 97 lbs | 164 lbs | 250 lbs | 349 lbs |
| 170 lbs | 54 lbs | 103 lbs | 172 lbs | 260 lbs | 361 lbs |
| 180 lbs | 58 lbs | 109 lbs | 180 lbs | 270 lbs | 372 lbs |
| 190 lbs | 63 lbs | 115 lbs | 188 lbs | 279 lbs | 383 lbs |
| 200 lbs | 67 lbs | 121 lbs | 195 lbs | 288 lbs | 393 lbs |
| 210 lbs | 71 lbs | 126 lbs | 202 lbs | 296 lbs | 403 lbs |
| 220 lbs | 75 lbs | 132 lbs | 209 lbs | 305 lbs | 413 lbs |
| 230 lbs | 79 lbs | 137 lbs | 216 lbs | 313 lbs | 423 lbs |
| 240 lbs | 83 lbs | 142 lbs | 222 lbs | 321 lbs | 432 lbs |
| 250 lbs | 86 lbs | 147 lbs | 228 lbs | 328 lbs | 440 lbs |
| 260 lbs | 90 lbs | 152 lbs | 234 lbs | 335 lbs | 449 lbs |
Barbell Shrug Standards by Age
Discover how Barbell Shrug strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 91 lbs | 159 lbs | 250 lbs | 363 lbs | 490 lbs |
| 20 | 104 lbs | 181 lbs | 286 lbs | 414 lbs | 560 lbs |
| 25 | 106 lbs | 186 lbs | 293 lbs | 425 lbs | 575 lbs |
| 30 | 106 lbs | 186 lbs | 293 lbs | 425 lbs | 575 lbs |
| 35 | 106 lbs | 186 lbs | 293 lbs | 425 lbs | 575 lbs |
| 40 | 106 lbs | 186 lbs | 293 lbs | 425 lbs | 575 lbs |
| 45 | 101 lbs | 176 lbs | 278 lbs | 404 lbs | 545 lbs |
| 50 | 95 lbs | 166 lbs | 261 lbs | 379 lbs | 512 lbs |
| 55 | 89 lbs | 154 lbs | 242 lbs | 351 lbs | 474 lbs |
| 60 | 81 lbs | 141 lbs | 221 lbs | 321 lbs | 433 lbs |
| 65 | 74 lbs | 128 lbs | 201 lbs | 290 lbs | 392 lbs |
| 70 | 67 lbs | 115 lbs | 180 lbs | 261 lbs | 352 lbs |
| 75 | 60 lbs | 103 lbs | 162 lbs | 234 lbs | 315 lbs |
| 80 | 54 lbs | 93 lbs | 145 lbs | 210 lbs | 283 lbs |
| 85 | 49 lbs | 84 lbs | 131 lbs | 188 lbs | 254 lbs |
| 90 | 45 lbs | 76 lbs | 118 lbs | 170 lbs | 229 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 35 lbs | 74 lbs | 131 lbs | 205 lbs | 292 lbs |
| 20 | 39 lbs | 84 lbs | 149 lbs | 234 lbs | 334 lbs |
| 25 | 40 lbs | 86 lbs | 153 lbs | 240 lbs | 342 lbs |
| 30 | 40 lbs | 86 lbs | 153 lbs | 240 lbs | 342 lbs |
| 35 | 40 lbs | 86 lbs | 153 lbs | 240 lbs | 342 lbs |
| 40 | 40 lbs | 86 lbs | 153 lbs | 240 lbs | 342 lbs |
| 45 | 38 lbs | 81 lbs | 145 lbs | 228 lbs | 325 lbs |
| 50 | 36 lbs | 77 lbs | 137 lbs | 214 lbs | 305 lbs |
| 55 | 34 lbs | 71 lbs | 127 lbs | 199 lbs | 283 lbs |
| 60 | 32 lbs | 66 lbs | 116 lbs | 182 lbs | 259 lbs |
| 65 | 29 lbs | 60 lbs | 105 lbs | 165 lbs | 234 lbs |
| 70 | 27 lbs | 54 lbs | 95 lbs | 148 lbs | 211 lbs |
| 75 | 24 lbs | 49 lbs | 86 lbs | 133 lbs | 189 lbs |
| 80 | 22 lbs | 44 lbs | 77 lbs | 120 lbs | 169 lbs |
| 85 | 20 lbs | 40 lbs | 70 lbs | 108 lbs | 152 lbs |
| 90 | 19 lbs | 37 lbs | 63 lbs | 98 lbs | 138 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
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your arms straight and shoulders relaxed.
- Lift your shoulders straight up towards your ears as high as possible.
- Hold the top position for a moment, squeezing the trapezius muscles.
- Slowly lower your shoulders back to the starting position.
- 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.
Barbell Shrug Variations and Alternatives
Variations
Alternatives
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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