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Machine Shrug Strength Standards

Quick Answer Machine Shrug

A 180 lb male with an Intermediate-level Machine Shrug of 205 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 284 lbs (1.58x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Machine Shrug? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Rhomboids, Trapezius, Levator Scapulae
Equipment Shrug Machine
Data Points 71 rows

How Strong Is Your Machine Shrug?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Machine Shrug?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 34 68 116 177 247
120 42 79 130 194 267
130 49 89 143 210 286
140 57 100 157 226 305
150 65 110 169 241 322
160 73 120 182 256 339
170 81 130 194 271 356
180 88 139 205 284 372
190 96 149 217 298 387
200 103 158 228 311 402
210 111 167 239 323 416
220 118 176 249 336 430
230 125 185 260 347 443
240 132 193 270 359 456
250 139 201 279 370 469
260 145 209 289 381 481
270 152 217 298 392 493
280 159 225 308 403 505
290 165 233 317 413 517
300 172 241 325 423 528
310 178 248 334 433 539

How Does Age Affect Machine Shrug Strength?

How Machine Shrug standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 65 111 172 247 332
20 74 127 197 283 380
25 76 130 202 291 390
30 76 130 202 291 390
35 76 130 202 291 390
40 76 130 202 291 390
45 72 124 192 276 369
50 68 116 180 259 347
55 63 107 167 239 321
60 57 98 152 218 293
65 52 88 138 197 265
70 46 79 123 177 237
75 41 71 110 158 212
80 37 63 99 142 190
85 33 57 88 127 170
90 30 51 80 114 153

What Do Machine Shrug Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Machine Shrug, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Machine Shrug with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Machine 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

Stronger than 80% of lifters. You have built significant strength on the Machine Shrug through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Machine 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 Machine Shrug

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

Beginner → Novice Building Your Foundation
  • Train the Machine 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Machine 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 Machine 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 Machine 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 Machine Shrug

  1. Adjust the machine to suit your height, ensuring the pads are resting comfortably on your shoulders.
  2. Stand with feet shoulder-width apart and grasp the handles firmly.
  3. Begin with arms fully extended, keeping a slight bend in the elbows.
  4. Lift your shoulders towards your ears, squeezing your trapezius muscles at the top of the movement.
  5. Hold the contraction for a brief moment.
  6. Slowly lower your shoulders back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Breathing: Exhale as you lift your shoulders and inhale as you lower them.

Tips for Machine Shrug

  • Maintain a neutral spine throughout the exercise.
  • Avoid rotating or rolling your shoulders; focus on a straight-up-and-down motion.
  • Use a controlled tempo to maximize muscle engagement and reduce injury risk.
  • Start with a lighter weight to master the form before progressing to heavier loads.

Where Do These Machine Shrug Standards Come From?

These Machine Shrug standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Machine Shrug Good for Your Weight?

Strength standards help you objectively measure your Machine Shrug performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Machine Shrug 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Machine Shrug depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Machine Shrug within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE