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

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Cable Shrug Weight Standards

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

LevelWeight
Beginner62 lbs
Novice118 lbs
Intermediate197 lbs
Advanced296 lbs
Elite409 lbs

Cable Shrug Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.00
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.25
Novice0.25
Intermediate0.75
Advanced1.25
Elite1.75

Cable Shrug Standards by Bodyweight

Find the Cable Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs26 lbs62 lbs118 lbs190 lbs276 lbs
120 lbs33 lbs72 lbs131 lbs207 lbs297 lbs
130 lbs39 lbs82 lbs144 lbs224 lbs316 lbs
140 lbs46 lbs92 lbs157 lbs239 lbs335 lbs
150 lbs53 lbs101 lbs169 lbs254 lbs353 lbs
160 lbs59 lbs110 lbs181 lbs269 lbs370 lbs
170 lbs66 lbs119 lbs192 lbs283 lbs386 lbs
180 lbs72 lbs128 lbs203 lbs297 lbs402 lbs
190 lbs79 lbs137 lbs214 lbs310 lbs417 lbs
200 lbs85 lbs145 lbs225 lbs322 lbs432 lbs
210 lbs92 lbs153 lbs235 lbs335 lbs446 lbs
220 lbs98 lbs161 lbs245 lbs347 lbs460 lbs
230 lbs104 lbs169 lbs255 lbs358 lbs474 lbs
240 lbs110 lbs177 lbs265 lbs370 lbs487 lbs
250 lbs116 lbs185 lbs274 lbs381 lbs499 lbs
260 lbs122 lbs192 lbs283 lbs392 lbs512 lbs
270 lbs128 lbs200 lbs292 lbs402 lbs524 lbs
280 lbs134 lbs207 lbs301 lbs412 lbs535 lbs
290 lbs139 lbs214 lbs309 lbs422 lbs547 lbs
300 lbs145 lbs221 lbs318 lbs432 lbs558 lbs
310 lbs151 lbs228 lbs326 lbs442 lbs569 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs30 lbs64 lbs112 lbs170 lbs
100 lbs12 lbs35 lbs72 lbs122 lbs183 lbs
110 lbs16 lbs40 lbs79 lbs132 lbs195 lbs
120 lbs19 lbs45 lbs86 lbs141 lbs206 lbs
130 lbs22 lbs50 lbs93 lbs150 lbs217 lbs
140 lbs25 lbs55 lbs100 lbs159 lbs227 lbs
150 lbs28 lbs60 lbs106 lbs167 lbs237 lbs
160 lbs31 lbs64 lbs113 lbs174 lbs246 lbs
170 lbs34 lbs69 lbs118 lbs182 lbs255 lbs
180 lbs37 lbs73 lbs124 lbs189 lbs263 lbs
190 lbs40 lbs78 lbs130 lbs196 lbs271 lbs
200 lbs43 lbs82 lbs135 lbs202 lbs279 lbs
210 lbs46 lbs86 lbs140 lbs209 lbs287 lbs
220 lbs49 lbs90 lbs145 lbs215 lbs294 lbs
230 lbs52 lbs94 lbs150 lbs221 lbs301 lbs
240 lbs55 lbs97 lbs155 lbs227 lbs308 lbs
250 lbs58 lbs101 lbs160 lbs232 lbs314 lbs
260 lbs60 lbs105 lbs165 lbs238 lbs321 lbs

Cable Shrug Standards by Age

Discover how Cable Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1553 lbs101 lbs168 lbs252 lbs348 lbs
2061 lbs115 lbs192 lbs288 lbs399 lbs
2562 lbs118 lbs197 lbs296 lbs409 lbs
3062 lbs118 lbs197 lbs296 lbs409 lbs
3562 lbs118 lbs197 lbs296 lbs409 lbs
4062 lbs118 lbs197 lbs296 lbs409 lbs
4559 lbs112 lbs187 lbs281 lbs388 lbs
5056 lbs106 lbs176 lbs264 lbs364 lbs
5551 lbs98 lbs163 lbs244 lbs337 lbs
6047 lbs89 lbs149 lbs223 lbs308 lbs
6543 lbs81 lbs134 lbs201 lbs278 lbs
7039 lbs73 lbs121 lbs181 lbs250 lbs
7535 lbs65 lbs108 lbs162 lbs224 lbs
8031 lbs59 lbs97 lbs145 lbs200 lbs
8528 lbs53 lbs87 lbs130 lbs180 lbs
9026 lbs48 lbs79 lbs118 lbs162 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs48 lbs89 lbs142 lbs205 lbs
2024 lbs55 lbs101 lbs162 lbs235 lbs
2524 lbs56 lbs104 lbs167 lbs241 lbs
3024 lbs56 lbs104 lbs167 lbs241 lbs
3524 lbs56 lbs104 lbs167 lbs241 lbs
4024 lbs56 lbs104 lbs167 lbs241 lbs
4523 lbs53 lbs99 lbs158 lbs228 lbs
5022 lbs50 lbs93 lbs149 lbs214 lbs
5521 lbs47 lbs86 lbs138 lbs198 lbs
6019 lbs43 lbs79 lbs126 lbs181 lbs
6517 lbs39 lbs71 lbs114 lbs164 lbs
7016 lbs35 lbs64 lbs102 lbs147 lbs
7514 lbs31 lbs58 lbs92 lbs132 lbs
8013 lbs28 lbs52 lbs82 lbs118 lbs
8512 lbs26 lbs46 lbs74 lbs106 lbs
9011 lbs23 lbs42 lbs67 lbs96 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

  1. Attach a straight bar to a low pulley cable machine.
  2. Stand with feet shoulder-width apart, grasp the bar with an overhand grip, arms fully extended.
  3. Keep your back straight and core engaged.
  4. Elevate your shoulders towards your ears in a shrugging motion, exhaling as you lift.
  5. Hold the contraction at the top for a brief moment.
  6. Slowly lower your shoulders back to the starting position, inhaling as you lower.
  7. 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Cable Shrug?

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