Cable Shrug Strength Standards for Men and Women
Discover how your Cable Shrug performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Cable Shrug Strength Level
Calculate Your Cable Shrug Strength
Cable Shrug Weight Standards
Compare your Cable Shrug performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 62 lbs |
| Novice | 118 lbs |
| Intermediate | 197 lbs |
| Advanced | 296 lbs |
| Elite | 409 lbs |
Cable Shrug Bodyweight Ratio Standards
See how your Cable Shrug strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.75 |
| Intermediate | 1.00 |
| Advanced | 1.75 |
| Elite | 2.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.25 |
| Intermediate | 0.75 |
| Advanced | 1.25 |
| Elite | 1.75 |
Cable Shrug Standards by Bodyweight
Find the Cable Shrug strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 26 lbs | 62 lbs | 118 lbs | 190 lbs | 276 lbs |
| 120 lbs | 33 lbs | 72 lbs | 131 lbs | 207 lbs | 297 lbs |
| 130 lbs | 39 lbs | 82 lbs | 144 lbs | 224 lbs | 316 lbs |
| 140 lbs | 46 lbs | 92 lbs | 157 lbs | 239 lbs | 335 lbs |
| 150 lbs | 53 lbs | 101 lbs | 169 lbs | 254 lbs | 353 lbs |
| 160 lbs | 59 lbs | 110 lbs | 181 lbs | 269 lbs | 370 lbs |
| 170 lbs | 66 lbs | 119 lbs | 192 lbs | 283 lbs | 386 lbs |
| 180 lbs | 72 lbs | 128 lbs | 203 lbs | 297 lbs | 402 lbs |
| 190 lbs | 79 lbs | 137 lbs | 214 lbs | 310 lbs | 417 lbs |
| 200 lbs | 85 lbs | 145 lbs | 225 lbs | 322 lbs | 432 lbs |
| 210 lbs | 92 lbs | 153 lbs | 235 lbs | 335 lbs | 446 lbs |
| 220 lbs | 98 lbs | 161 lbs | 245 lbs | 347 lbs | 460 lbs |
| 230 lbs | 104 lbs | 169 lbs | 255 lbs | 358 lbs | 474 lbs |
| 240 lbs | 110 lbs | 177 lbs | 265 lbs | 370 lbs | 487 lbs |
| 250 lbs | 116 lbs | 185 lbs | 274 lbs | 381 lbs | 499 lbs |
| 260 lbs | 122 lbs | 192 lbs | 283 lbs | 392 lbs | 512 lbs |
| 270 lbs | 128 lbs | 200 lbs | 292 lbs | 402 lbs | 524 lbs |
| 280 lbs | 134 lbs | 207 lbs | 301 lbs | 412 lbs | 535 lbs |
| 290 lbs | 139 lbs | 214 lbs | 309 lbs | 422 lbs | 547 lbs |
| 300 lbs | 145 lbs | 221 lbs | 318 lbs | 432 lbs | 558 lbs |
| 310 lbs | 151 lbs | 228 lbs | 326 lbs | 442 lbs | 569 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 10 lbs | 30 lbs | 64 lbs | 112 lbs | 170 lbs |
| 100 lbs | 12 lbs | 35 lbs | 72 lbs | 122 lbs | 183 lbs |
| 110 lbs | 16 lbs | 40 lbs | 79 lbs | 132 lbs | 195 lbs |
| 120 lbs | 19 lbs | 45 lbs | 86 lbs | 141 lbs | 206 lbs |
| 130 lbs | 22 lbs | 50 lbs | 93 lbs | 150 lbs | 217 lbs |
| 140 lbs | 25 lbs | 55 lbs | 100 lbs | 159 lbs | 227 lbs |
| 150 lbs | 28 lbs | 60 lbs | 106 lbs | 167 lbs | 237 lbs |
| 160 lbs | 31 lbs | 64 lbs | 113 lbs | 174 lbs | 246 lbs |
| 170 lbs | 34 lbs | 69 lbs | 118 lbs | 182 lbs | 255 lbs |
| 180 lbs | 37 lbs | 73 lbs | 124 lbs | 189 lbs | 263 lbs |
| 190 lbs | 40 lbs | 78 lbs | 130 lbs | 196 lbs | 271 lbs |
| 200 lbs | 43 lbs | 82 lbs | 135 lbs | 202 lbs | 279 lbs |
| 210 lbs | 46 lbs | 86 lbs | 140 lbs | 209 lbs | 287 lbs |
| 220 lbs | 49 lbs | 90 lbs | 145 lbs | 215 lbs | 294 lbs |
| 230 lbs | 52 lbs | 94 lbs | 150 lbs | 221 lbs | 301 lbs |
| 240 lbs | 55 lbs | 97 lbs | 155 lbs | 227 lbs | 308 lbs |
| 250 lbs | 58 lbs | 101 lbs | 160 lbs | 232 lbs | 314 lbs |
| 260 lbs | 60 lbs | 105 lbs | 165 lbs | 238 lbs | 321 lbs |
Cable Shrug Standards by Age
Discover how Cable Shrug strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 53 lbs | 101 lbs | 168 lbs | 252 lbs | 348 lbs |
| 20 | 61 lbs | 115 lbs | 192 lbs | 288 lbs | 399 lbs |
| 25 | 62 lbs | 118 lbs | 197 lbs | 296 lbs | 409 lbs |
| 30 | 62 lbs | 118 lbs | 197 lbs | 296 lbs | 409 lbs |
| 35 | 62 lbs | 118 lbs | 197 lbs | 296 lbs | 409 lbs |
| 40 | 62 lbs | 118 lbs | 197 lbs | 296 lbs | 409 lbs |
| 45 | 59 lbs | 112 lbs | 187 lbs | 281 lbs | 388 lbs |
| 50 | 56 lbs | 106 lbs | 176 lbs | 264 lbs | 364 lbs |
| 55 | 51 lbs | 98 lbs | 163 lbs | 244 lbs | 337 lbs |
| 60 | 47 lbs | 89 lbs | 149 lbs | 223 lbs | 308 lbs |
| 65 | 43 lbs | 81 lbs | 134 lbs | 201 lbs | 278 lbs |
| 70 | 39 lbs | 73 lbs | 121 lbs | 181 lbs | 250 lbs |
| 75 | 35 lbs | 65 lbs | 108 lbs | 162 lbs | 224 lbs |
| 80 | 31 lbs | 59 lbs | 97 lbs | 145 lbs | 200 lbs |
| 85 | 28 lbs | 53 lbs | 87 lbs | 130 lbs | 180 lbs |
| 90 | 26 lbs | 48 lbs | 79 lbs | 118 lbs | 162 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 21 lbs | 48 lbs | 89 lbs | 142 lbs | 205 lbs |
| 20 | 24 lbs | 55 lbs | 101 lbs | 162 lbs | 235 lbs |
| 25 | 24 lbs | 56 lbs | 104 lbs | 167 lbs | 241 lbs |
| 30 | 24 lbs | 56 lbs | 104 lbs | 167 lbs | 241 lbs |
| 35 | 24 lbs | 56 lbs | 104 lbs | 167 lbs | 241 lbs |
| 40 | 24 lbs | 56 lbs | 104 lbs | 167 lbs | 241 lbs |
| 45 | 23 lbs | 53 lbs | 99 lbs | 158 lbs | 228 lbs |
| 50 | 22 lbs | 50 lbs | 93 lbs | 149 lbs | 214 lbs |
| 55 | 21 lbs | 47 lbs | 86 lbs | 138 lbs | 198 lbs |
| 60 | 19 lbs | 43 lbs | 79 lbs | 126 lbs | 181 lbs |
| 65 | 17 lbs | 39 lbs | 71 lbs | 114 lbs | 164 lbs |
| 70 | 16 lbs | 35 lbs | 64 lbs | 102 lbs | 147 lbs |
| 75 | 14 lbs | 31 lbs | 58 lbs | 92 lbs | 132 lbs |
| 80 | 13 lbs | 28 lbs | 52 lbs | 82 lbs | 118 lbs |
| 85 | 12 lbs | 26 lbs | 46 lbs | 74 lbs | 106 lbs |
| 90 | 11 lbs | 23 lbs | 42 lbs | 67 lbs | 96 lbs |
Cable Shrug Overview
The Cable Shrug is an isolation exercise targeting the upper trapezius muscles, designed to enhance shoulder stability and strength through a vertical shrugging motion using a cable machine.
Muscles Worked
Equipment Needed
Cable Machine
How To Perform the Cable Shrug
- Attach a straight bar to a low pulley cable machine.
- Stand with feet shoulder-width apart, grasp the bar with an overhand grip, arms fully extended.
- Keep your back straight and core engaged.
- Elevate your shoulders towards your ears in a shrugging motion, exhaling as you lift.
- Hold the contraction at the top for a brief moment.
- Slowly lower your shoulders back to the starting position, inhaling as you lower.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Cable Shrug for proper technique and tips.
Pro Tips for Cable Shrug
- Focus on squeezing your traps at the top of the movement.
- Avoid rotating your shoulders; lift them straight up and down.
- Keep your arms straight; do not use your biceps to lift the weight.
- Maintain a neutral spine and avoid leaning forward or backward.
Cable Shrug Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Cable 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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