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Smith Machine Shrug strength standards

What is a good Smith Machine Shrug?

For a 180 lb male, an Intermediate Smith Machine Shrug is about 293 lb (1.63x bodyweight). Advanced starts around 407 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith 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 59 112 186 278 384
120 69 125 203 299 408
130 78 138 220 319 432
140 88 151 235 338 454
150 97 163 251 356 475
160 107 175 265 374 495
170 116 187 279 391 514
180 125 198 293 407 533
190 133 209 306 422 550
200 142 219 319 437 568
210 150 230 332 452 584
220 158 240 344 466 600
230 166 250 355 480 616
240 174 259 367 493 631
250 182 269 378 506 645
260 189 278 389 518 659
270 197 287 399 531 673
280 204 296 410 543 687
290 211 304 420 554 700
300 218 313 430 566 712
310 225 321 439 577 725

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

Smith Machine Shrug Standards by Age

How the Smith 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 98 163 250 354 471
20 112 187 286 406 540
25 115 192 293 416 554
30 115 192 293 416 554
35 115 192 293 416 554
40 115 192 293 416 554
45 109 182 278 395 525
50 102 171 261 371 493
55 95 158 241 343 456
60 86 144 220 313 416
65 78 130 199 283 376
70 70 117 179 254 337
75 63 104 160 227 302
80 56 93 143 203 270
85 50 84 128 182 242
90 45 75 115 164 218

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

Check Your Smith 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 293 lbs (1.63x bodyweight) on the Smith 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
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What the Smith Machine Shrug Strength Levels Mean

Beginner

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

Novice

You can perform the Smith 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 Smith 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 Smith Machine Shrug through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Smith 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 Smith Machine Shrug

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

Beginner → Novice Building Your Foundation
  • Train the Smith 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 Smith 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 Smith 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 Smith 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 Smith Machine Shrug

Primary Muscles Rhomboids, Trapezius, Levator Scapulae
Equipment Smith Machine
  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.

Tips

  • 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.

Where Do These Smith Machine Shrug Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Machine Shrug table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Smith 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" Smith 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 Smith 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 Smith 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.

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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.