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Behind The Back Barbell Shrug Strength Standards for Men and Women

Discover how your Behind The Back 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 Behind The Back Barbell Shrug Strength Level

Calculate Your Behind The Back Barbell Shrug Strength

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Behind The Back Barbell Shrug Weight Standards

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

LevelWeight
Beginner110 lbs
Novice189 lbs
Intermediate297 lbs
Advanced429 lbs
Elite579 lbs

Behind The Back Barbell Shrug Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.75
Advanced2.25
Elite3.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.50
Elite2.25

Behind The Back Barbell Shrug Standards by Bodyweight

Find the Behind The Back Barbell Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs45 lbs91 lbs158 lbs246 lbs348 lbs
120 lbs56 lbs107 lbs180 lbs273 lbs380 lbs
130 lbs67 lbs123 lbs201 lbs299 lbs411 lbs
140 lbs79 lbs140 lbs222 lbs324 lbs441 lbs
150 lbs91 lbs156 lbs242 lbs349 lbs469 lbs
160 lbs103 lbs171 lbs262 lbs373 lbs497 lbs
170 lbs115 lbs187 lbs282 lbs396 lbs524 lbs
180 lbs127 lbs202 lbs300 lbs418 lbs549 lbs
190 lbs139 lbs218 lbs319 lbs440 lbs574 lbs
200 lbs151 lbs232 lbs337 lbs461 lbs599 lbs
210 lbs163 lbs247 lbs355 lbs482 lbs622 lbs
220 lbs174 lbs261 lbs372 lbs502 lbs645 lbs
230 lbs186 lbs275 lbs389 lbs522 lbs667 lbs
240 lbs197 lbs289 lbs405 lbs541 lbs689 lbs
250 lbs209 lbs303 lbs421 lbs560 lbs710 lbs
260 lbs220 lbs316 lbs437 lbs578 lbs731 lbs
270 lbs231 lbs330 lbs453 lbs596 lbs751 lbs
280 lbs241 lbs342 lbs468 lbs613 lbs770 lbs
290 lbs252 lbs355 lbs483 lbs630 lbs789 lbs
300 lbs263 lbs368 lbs497 lbs647 lbs808 lbs
310 lbs273 lbs380 lbs512 lbs663 lbs826 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs20 lbs50 lbs99 lbs167 lbs250 lbs
100 lbs25 lbs57 lbs110 lbs181 lbs267 lbs
110 lbs29 lbs65 lbs120 lbs194 lbs283 lbs
120 lbs33 lbs71 lbs130 lbs207 lbs297 lbs
130 lbs38 lbs78 lbs139 lbs218 lbs312 lbs
140 lbs42 lbs85 lbs148 lbs230 lbs325 lbs
150 lbs46 lbs91 lbs156 lbs240 lbs338 lbs
160 lbs50 lbs97 lbs164 lbs250 lbs350 lbs
170 lbs55 lbs103 lbs172 lbs260 lbs361 lbs
180 lbs59 lbs109 lbs180 lbs269 lbs372 lbs
190 lbs63 lbs115 lbs187 lbs278 lbs383 lbs
200 lbs67 lbs120 lbs194 lbs287 lbs393 lbs
210 lbs71 lbs125 lbs201 lbs295 lbs403 lbs
220 lbs74 lbs131 lbs208 lbs304 lbs412 lbs
230 lbs78 lbs136 lbs214 lbs311 lbs422 lbs
240 lbs82 lbs141 lbs221 lbs319 lbs430 lbs
250 lbs85 lbs146 lbs227 lbs326 lbs439 lbs
260 lbs89 lbs150 lbs233 lbs334 lbs447 lbs

Behind The Back Barbell Shrug Standards by Age

Discover how Behind The Back Barbell Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1595 lbs162 lbs254 lbs367 lbs494 lbs
20107 lbs185 lbs290 lbs419 lbs564 lbs
25110 lbs189 lbs297 lbs429 lbs579 lbs
30110 lbs189 lbs297 lbs429 lbs579 lbs
35110 lbs189 lbs297 lbs429 lbs579 lbs
40110 lbs189 lbs297 lbs429 lbs579 lbs
45105 lbs180 lbs282 lbs408 lbs550 lbs
5099 lbs169 lbs265 lbs383 lbs516 lbs
5592 lbs157 lbs246 lbs355 lbs478 lbs
6084 lbs144 lbs225 lbs325 lbs437 lbs
6577 lbs131 lbs204 lbs294 lbs395 lbs
7070 lbs118 lbs184 lbs264 lbs356 lbs
7563 lbs106 lbs165 lbs237 lbs319 lbs
8057 lbs96 lbs148 lbs213 lbs286 lbs
8552 lbs87 lbs134 lbs192 lbs257 lbs
9048 lbs79 lbs121 lbs173 lbs232 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1536 lbs74 lbs131 lbs205 lbs292 lbs
2040 lbs84 lbs149 lbs234 lbs333 lbs
2541 lbs86 lbs153 lbs240 lbs342 lbs
3041 lbs86 lbs153 lbs240 lbs342 lbs
3541 lbs86 lbs153 lbs240 lbs342 lbs
4041 lbs86 lbs153 lbs240 lbs342 lbs
4539 lbs82 lbs145 lbs228 lbs325 lbs
5037 lbs77 lbs137 lbs214 lbs305 lbs
5535 lbs72 lbs127 lbs199 lbs283 lbs
6033 lbs66 lbs117 lbs182 lbs259 lbs
6530 lbs61 lbs106 lbs165 lbs235 lbs
7028 lbs55 lbs96 lbs149 lbs211 lbs
7526 lbs50 lbs86 lbs134 lbs190 lbs
8024 lbs46 lbs78 lbs121 lbs170 lbs
8522 lbs42 lbs71 lbs109 lbs153 lbs
9020 lbs38 lbs64 lbs99 lbs139 lbs

Behind The Back Barbell Shrug Overview

The Behind The Back Barbell Shrug is an effective exercise to target and develop the trapezius muscles by elevating the shoulders while holding a barbell behind the back.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Behind The Back Barbell Shrug

  1. Stand upright with feet shoulder-width apart and a barbell placed behind your back, gripping it with an overhand grip (palms facing backwards).
  2. Maintain a straight posture with your chest up and shoulders pulled back.
  3. Inhale and elevate your shoulders as high as possible towards your ears in a shrugging motion.
  4. Hold the contraction at the top for a brief moment.
  5. Exhale and 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 Behind The Back Barbell Shrug for proper technique and tips.

Pro Tips for Behind The Back Barbell Shrug

  • Keep your core engaged to maintain a straight back.
  • Avoid rotating or rolling your shoulders during the movement.
  • Use a controlled motion throughout to prevent injury.
  • Start with a lighter weight to master form before progressing.

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