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Dumbbell Shrug Strength Standards for Men and Women

Discover how your Dumbbell Shrug performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Shrug Strength Level

Calculate Your Dumbbell Shrug Strength

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Dumbbell Shrug Weight Standards

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

LevelWeight
Beginner42 lbs
Novice71 lbs
Intermediate111 lbs
Advanced161 lbs
Elite219 lbs

Dumbbell Shrug Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.60
Advanced0.90
Elite1.20
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.65
Elite0.95

Dumbbell Shrug Standards by Bodyweight

Find the Dumbbell Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs24 lbs43 lbs71 lbs109 lbs153 lbs
120 lbs27 lbs48 lbs78 lbs118 lbs164 lbs
130 lbs31 lbs53 lbs85 lbs126 lbs174 lbs
140 lbs34 lbs58 lbs92 lbs134 lbs184 lbs
150 lbs37 lbs63 lbs98 lbs142 lbs193 lbs
160 lbs41 lbs68 lbs104 lbs150 lbs202 lbs
170 lbs44 lbs72 lbs110 lbs157 lbs210 lbs
180 lbs48 lbs77 lbs116 lbs164 lbs218 lbs
190 lbs51 lbs81 lbs122 lbs171 lbs226 lbs
200 lbs55 lbs86 lbs127 lbs177 lbs234 lbs
210 lbs58 lbs90 lbs132 lbs184 lbs241 lbs
220 lbs61 lbs94 lbs138 lbs190 lbs248 lbs
230 lbs64 lbs98 lbs143 lbs196 lbs255 lbs
240 lbs68 lbs102 lbs148 lbs202 lbs262 lbs
250 lbs71 lbs106 lbs152 lbs208 lbs268 lbs
260 lbs74 lbs110 lbs157 lbs213 lbs275 lbs
270 lbs77 lbs114 lbs162 lbs218 lbs281 lbs
280 lbs80 lbs118 lbs166 lbs224 lbs287 lbs
290 lbs83 lbs122 lbs171 lbs229 lbs293 lbs
300 lbs86 lbs125 lbs175 lbs234 lbs299 lbs
310 lbs89 lbs129 lbs179 lbs239 lbs304 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs16 lbs29 lbs50 lbs80 lbs116 lbs
100 lbs17 lbs31 lbs54 lbs85 lbs122 lbs
110 lbs19 lbs34 lbs58 lbs90 lbs127 lbs
120 lbs20 lbs36 lbs61 lbs94 lbs133 lbs
130 lbs22 lbs39 lbs64 lbs98 lbs138 lbs
140 lbs23 lbs41 lbs68 lbs102 lbs142 lbs
150 lbs25 lbs43 lbs70 lbs106 lbs147 lbs
160 lbs26 lbs45 lbs73 lbs109 lbs151 lbs
170 lbs28 lbs47 lbs76 lbs113 lbs155 lbs
180 lbs29 lbs49 lbs79 lbs116 lbs159 lbs
190 lbs30 lbs51 lbs81 lbs119 lbs163 lbs
200 lbs32 lbs53 lbs84 lbs122 lbs166 lbs
210 lbs33 lbs55 lbs86 lbs125 lbs170 lbs
220 lbs34 lbs57 lbs88 lbs128 lbs173 lbs
230 lbs35 lbs58 lbs90 lbs131 lbs176 lbs
240 lbs37 lbs60 lbs93 lbs133 lbs179 lbs
250 lbs38 lbs62 lbs95 lbs136 lbs182 lbs
260 lbs39 lbs63 lbs97 lbs138 lbs185 lbs

Dumbbell Shrug Standards by Age

Discover how Dumbbell Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1537 lbs62 lbs96 lbs139 lbs188 lbs
2041 lbs69 lbs108 lbs158 lbs214 lbs
2542 lbs71 lbs111 lbs161 lbs219 lbs
3042 lbs71 lbs111 lbs161 lbs219 lbs
3542 lbs71 lbs111 lbs161 lbs219 lbs
4042 lbs71 lbs111 lbs161 lbs219 lbs
4540 lbs67 lbs106 lbs154 lbs209 lbs
5038 lbs64 lbs100 lbs145 lbs196 lbs
5536 lbs60 lbs93 lbs135 lbs182 lbs
6034 lbs56 lbs86 lbs124 lbs167 lbs
6531 lbs51 lbs79 lbs113 lbs152 lbs
7029 lbs47 lbs71 lbs102 lbs138 lbs
7527 lbs43 lbs65 lbs93 lbs124 lbs
8025 lbs39 lbs59 lbs84 lbs112 lbs
8524 lbs36 lbs54 lbs76 lbs101 lbs
9022 lbs34 lbs50 lbs70 lbs92 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs37 lbs60 lbs90 lbs126 lbs
2023 lbs40 lbs67 lbs102 lbs143 lbs
2523 lbs41 lbs69 lbs104 lbs147 lbs
3023 lbs41 lbs69 lbs104 lbs147 lbs
3523 lbs41 lbs69 lbs104 lbs147 lbs
4023 lbs41 lbs69 lbs104 lbs147 lbs
4522 lbs40 lbs66 lbs100 lbs140 lbs
5022 lbs38 lbs62 lbs94 lbs132 lbs
5521 lbs36 lbs58 lbs88 lbs123 lbs
6020 lbs33 lbs54 lbs81 lbs113 lbs
6519 lbs31 lbs50 lbs74 lbs103 lbs
7018 lbs29 lbs46 lbs68 lbs93 lbs
7517 lbs27 lbs42 lbs61 lbs85 lbs
8016 lbs25 lbs39 lbs56 lbs77 lbs
8516 lbs24 lbs36 lbs51 lbs70 lbs
9015 lbs22 lbs33 lbs47 lbs64 lbs

Dumbbell Shrug Overview

Dumbbell Shrugs are designed to target the trapezius muscles by lifting the shoulders upwards while holding a pair of dumbbells, enhancing upper back strength and posture.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Shrug

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides.
  2. Keep your back straight, chest up, and shoulders back.
  3. Exhale and lift your shoulders upwards towards your ears, squeezing your traps at the top of the movement.
  4. Hold the contraction for a moment, then inhale and slowly lower your shoulders back to the starting position.
  5. Repeat for the recommended number of repetitions.

Want to perfect your form? Check out our detailed guide on Dumbbell Shrug for proper technique and tips.

Pro Tips for Dumbbell Shrug

  • Avoid rolling your shoulders; focus on a straight up and down movement.
  • Keep your arms straight throughout the exercise.
  • Start with a lighter weight to master the form before progressing to heavier dumbbells.
  • Maintain a neutral spine and avoid leaning forward or backward.

Compare Other Exercises

Exercise Comparison

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