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Cable Shrug strength standards

What is a good Cable Shrug?

For a 180 lb male, an Intermediate Cable Shrug is about 201 lb (1.12x bodyweight). Advanced starts around 295 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Shrug Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 24 60 116 188 274
120 31 70 129 205 295
130 37 80 142 222 314
140 44 90 155 237 333
150 51 99 167 252 351
160 57 108 179 267 368
170 64 117 190 281 384
180 70 126 201 295 400
190 77 135 212 308 415
200 83 143 223 320 430
210 90 151 233 333 444
220 96 159 243 345 458
230 102 167 253 356 472
240 108 175 263 368 485
250 114 183 272 379 497
260 120 190 281 390 510
270 126 198 290 400 522
280 132 205 299 410 533
290 137 212 307 420 545
300 143 219 316 430 556
310 149 226 324 440 567

The Cable Shrug standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Shrug Standards by Age

How the Cable Shrug standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 51 99 166 250 346
20 59 113 190 286 397
25 60 116 195 294 407
30 60 116 195 294 407
35 60 116 195 294 407
40 60 116 195 294 407
45 57 110 185 279 386
50 54 104 174 262 362
55 49 96 161 242 335
60 45 87 147 221 306
65 41 79 132 199 276
70 37 71 119 179 248
75 33 63 106 160 222
80 29 57 95 143 198
85 26 51 85 128 178
90 24 46 77 116 160

The Cable Shrug standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Shrug Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 201 lbs (1.12x bodyweight) on the Cable Shrug is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cable Shrug Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Cable Shrug, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Cable Shrug with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Cable Shrug is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Cable Shrug through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Cable Shrug strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Shrug

Tier-specific training recommendations to move your Cable Shrug to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Shrug 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Shrug.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Shrug plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Shrug strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Shrug

Cable Shrug demonstration
Primary Muscles Rhomboids, Trapezius, Levator Scapulae
Equipment Cable Machine
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Cable Shrug guide on FitnessVolt →

Where Do These Cable Shrug Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Shrug table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Shrug itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Cable Shrug depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cable Shrug after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Cable Shrug table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.