Skip to content
Machine Shrug strength standards

What is a good Machine Shrug?

For a 180 lb male, an Intermediate Machine Shrug is about 205 lb (1.14x bodyweight). Advanced starts around 284 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Machine Shrug Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Machine Shrug Standards by Age

How the Machine 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 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

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

Check Your Machine 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 205 lbs (1.14x bodyweight) on the Machine 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Machine Shrug Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Rhomboids, Trapezius, Levator Scapulae
Equipment Shrug Machine
  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

  • 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?

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

Standards data last refreshed: March 28, 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" Machine 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 Machine 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 Machine 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.

Related Exercise Standards

Related Calculators

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