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Smith Machine Shrug Strength Standards for Men and Women

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

Calculate Your Smith Machine Shrug Strength Level

Calculate Your Smith Machine Shrug Strength

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Smith Machine Shrug Weight Standards

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

LevelWeight
Beginner125 lbs
Novice202 lbs
Intermediate303 lbs
Advanced426 lbs
Elite564 lbs

Smith Machine Shrug Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.75
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.50
Elite2.25

Smith Machine Shrug Standards by Bodyweight

Find the Smith Machine Shrug strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs69 lbs122 lbs196 lbs288 lbs394 lbs
120 lbs79 lbs135 lbs213 lbs309 lbs418 lbs
130 lbs88 lbs148 lbs230 lbs329 lbs442 lbs
140 lbs98 lbs161 lbs245 lbs348 lbs464 lbs
150 lbs107 lbs173 lbs261 lbs366 lbs485 lbs
160 lbs117 lbs185 lbs275 lbs384 lbs505 lbs
170 lbs126 lbs197 lbs289 lbs401 lbs524 lbs
180 lbs135 lbs208 lbs303 lbs417 lbs543 lbs
190 lbs143 lbs219 lbs316 lbs432 lbs560 lbs
200 lbs152 lbs229 lbs329 lbs447 lbs578 lbs
210 lbs160 lbs240 lbs342 lbs462 lbs594 lbs
220 lbs168 lbs250 lbs354 lbs476 lbs610 lbs
230 lbs176 lbs260 lbs365 lbs490 lbs626 lbs
240 lbs184 lbs269 lbs377 lbs503 lbs641 lbs
250 lbs192 lbs279 lbs388 lbs516 lbs655 lbs
260 lbs199 lbs288 lbs399 lbs528 lbs669 lbs
270 lbs207 lbs297 lbs409 lbs541 lbs683 lbs
280 lbs214 lbs306 lbs420 lbs553 lbs697 lbs
290 lbs221 lbs314 lbs430 lbs564 lbs710 lbs
300 lbs228 lbs323 lbs440 lbs576 lbs722 lbs
310 lbs235 lbs331 lbs449 lbs587 lbs735 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs53 lbs102 lbs170 lbs253 lbs
100 lbs28 lbs60 lbs113 lbs184 lbs270 lbs
110 lbs32 lbs68 lbs123 lbs197 lbs286 lbs
120 lbs36 lbs74 lbs133 lbs210 lbs300 lbs
130 lbs41 lbs81 lbs142 lbs221 lbs315 lbs
140 lbs45 lbs88 lbs151 lbs233 lbs328 lbs
150 lbs49 lbs94 lbs159 lbs243 lbs341 lbs
160 lbs53 lbs100 lbs167 lbs253 lbs353 lbs
170 lbs58 lbs106 lbs175 lbs263 lbs364 lbs
180 lbs62 lbs112 lbs183 lbs272 lbs375 lbs
190 lbs66 lbs118 lbs190 lbs281 lbs386 lbs
200 lbs70 lbs123 lbs197 lbs290 lbs396 lbs
210 lbs74 lbs128 lbs204 lbs298 lbs406 lbs
220 lbs77 lbs134 lbs211 lbs307 lbs415 lbs
230 lbs81 lbs139 lbs217 lbs314 lbs425 lbs
240 lbs85 lbs144 lbs224 lbs322 lbs433 lbs
250 lbs88 lbs149 lbs230 lbs329 lbs442 lbs
260 lbs92 lbs153 lbs236 lbs337 lbs450 lbs

Smith Machine Shrug Standards by Age

Discover how Smith Machine Shrug strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15108 lbs173 lbs260 lbs364 lbs481 lbs
20122 lbs197 lbs296 lbs416 lbs550 lbs
25125 lbs202 lbs303 lbs426 lbs564 lbs
30125 lbs202 lbs303 lbs426 lbs564 lbs
35125 lbs202 lbs303 lbs426 lbs564 lbs
40125 lbs202 lbs303 lbs426 lbs564 lbs
45119 lbs192 lbs288 lbs405 lbs535 lbs
50112 lbs181 lbs271 lbs381 lbs503 lbs
55105 lbs168 lbs251 lbs353 lbs466 lbs
6096 lbs154 lbs230 lbs323 lbs426 lbs
6588 lbs140 lbs209 lbs293 lbs386 lbs
7080 lbs127 lbs189 lbs264 lbs347 lbs
7573 lbs114 lbs170 lbs237 lbs312 lbs
8066 lbs103 lbs153 lbs213 lbs280 lbs
8560 lbs94 lbs138 lbs192 lbs252 lbs
9055 lbs85 lbs125 lbs174 lbs228 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1539 lbs77 lbs134 lbs208 lbs295 lbs
2043 lbs87 lbs152 lbs237 lbs336 lbs
2544 lbs89 lbs156 lbs243 lbs345 lbs
3044 lbs89 lbs156 lbs243 lbs345 lbs
3544 lbs89 lbs156 lbs243 lbs345 lbs
4044 lbs89 lbs156 lbs243 lbs345 lbs
4542 lbs85 lbs148 lbs231 lbs328 lbs
5040 lbs80 lbs140 lbs217 lbs308 lbs
5538 lbs75 lbs130 lbs202 lbs286 lbs
6036 lbs69 lbs120 lbs185 lbs262 lbs
6533 lbs64 lbs109 lbs168 lbs238 lbs
7031 lbs58 lbs99 lbs152 lbs214 lbs
7529 lbs53 lbs89 lbs137 lbs193 lbs
8027 lbs49 lbs81 lbs124 lbs173 lbs
8525 lbs45 lbs74 lbs112 lbs156 lbs
9023 lbs41 lbs67 lbs102 lbs142 lbs

Smith Machine Shrug Overview

The Smith Machine Shrug is a targeted upper trapezius exercise where you elevate your shoulders while holding the barbell to build shoulder and neck strength.

Muscles Worked

Equipment Needed

Smith Machine

How To Perform the Smith Machine Shrug

  1. Set the Smith Machine bar to a height just above your thighs.
  2. Stand with your feet shoulder-width apart and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Unlock the bar and let it hang in front of you, keeping your arms fully extended.
  4. Keeping your arms straight, elevate your shoulders as high as possible towards your ears. Hold the peak contraction for a moment.
  5. Slowly lower your shoulders back to the starting position.
  6. Repeat for the desired number of repetitions.
  7. Breathe in as you lower the bar and out as you elevate your shoulders.

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

Pro Tips for Smith Machine Shrug

  • Keep your arms straight throughout the movement.
  • Focus on elevating your shoulders towards your ears, not just moving the bar up and down.
  • Avoid rolling your shoulders as this can lead to injury.
  • Control the movement to maximize engagement of the trapezius muscles.
  • Adjust the weight according to your strength level to maintain proper form.

Compare Other Exercises

Exercise Comparison

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Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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