Dumbbell Shrug

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Trapezius
Secondary Muscles	None
Stabilizer Muscles	Deltoids
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

None

Stabilizer Muscles

Deltoids

Grip Muscles

Forearm Flexors

Dumbbell Shrug Average Weight [1RM]

Level
Beg.	14 kg (32 lbs)	6 kg (13 lbs)
Nov.	27 kg (61 lbs)	14 kg (31 lbs)
Int.	46 kg (101 lbs)	27 kg (59 lbs)
Adv.	69 kg (151 lbs)	43 kg (94 lbs)
Pro	95 kg (209 lbs)	62 kg (137 lbs)

Level

Beg.

14 kg
(32 lbs)

6 kg
(13 lbs)

Nov.

27 kg
(61 lbs)

14 kg
(31 lbs)

Int.

46 kg
(101 lbs)

27 kg
(59 lbs)

Adv.

69 kg
(151 lbs)

43 kg
(94 lbs)

Pro

95 kg
(209 lbs)

62 kg
(137 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Shrug Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	15	28	45	65
55	8	17	31	49	70
60	10	20	35	54	75
65	11	22	38	58	80
70	13	25	41	61	85
75	15	27	44	65	89
80	17	30	47	69	93
85	18	32	50	72	97
90	20	34	53	75	101
95	22	36	55	79	105
100	23	38	58	82	108
105	25	40	61	85	112
110	27	42	63	88	115
115	28	44	65	90	118
120	30	46	68	93	121
125	31	48	70	96	124
130	33	50	72	99	127
135	34	52	74	101	130
140	36	54	77	104	133

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	23	39	58	81
20	14	27	45	67	93
25	14	27	46	69	95
30	14	27	46	69	95
35	14	27	46	69	95
40	14	27	46	69	95
45	14	26	43	65	90
50	13	24	41	61	85
55	12	23	38	57	78
60	11	21	34	52	71
65	10	19	31	47	64
70	9	17	28	42	58
75	8	15	25	37	52
80	7	13	22	33	46
85	6	12	20	30	41
90	6	11	18	27	37

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	31	47
45	3	10	20	34	50
50	4	11	22	36	53
55	5	12	23	38	56
60	6	13	25	40	58
65	6	14	27	42	61
70	7	16	28	44	63
75	8	17	29	46	65
80	8	18	31	48	67
85	9	19	32	49	69
90	10	19	33	51	71
95	10	20	34	52	72
100	11	21	36	53	74
105	12	22	37	55	76
110	12	23	38	56	77
115	13	24	39	57	79
120	13	25	40	59	80

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	23	36	53
20	6	14	26	42	60
25	6	14	27	43	62
30	6	14	27	43	62
35	6	14	27	43	62
40	6	14	27	43	62
45	6	13	25	41	59
50	5	13	24	38	55
55	5	12	22	35	51
60	4	11	20	32	47
65	4	10	18	29	42
70	4	9	16	26	38
75	3	8	14	23	34
80	3	7	13	21	30
85	3	6	12	19	27
90	2	6	10	17	24

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Shrug Average Weight [1RM]

Dumbbell Shrug Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	15	28	45	65
55	8	17	31	49	70
60	10	20	35	54	75
65	11	22	38	58	80
70	13	25	41	61	85
75	15	27	44	65	89
80	17	30	47	69	93
85	18	32	50	72	97
90	20	34	53	75	101
95	22	36	55	79	105
100	23	38	58	82	108
105	25	40	61	85	112
110	27	42	63	88	115
115	28	44	65	90	118
120	30	46	68	93	121
125	31	48	70	96	124
130	33	50	72	99	127
135	34	52	74	101	130
140	36	54	77	104	133

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	23	39	58	81
20	14	27	45	67	93
25	14	27	46	69	95
30	14	27	46	69	95
35	14	27	46	69	95
40	14	27	46	69	95
45	14	26	43	65	90
50	13	24	41	61	85
55	12	23	38	57	78
60	11	21	34	52	71
65	10	19	31	47	64
70	9	17	28	42	58
75	8	15	25	37	52
80	7	13	22	33	46
85	6	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	31	47
45	3	10	20	34	50
50	4	11	22	36	53
55	5	12	23	38	56
60	6	13	25	40	58
65	6	14	27	42	61
70	7	16	28	44	63
75	8	17	29	46	65
80	8	18	31	48	67
85	9	19	32	49	69
90	10	19	33	51	71
95	10	20	34	52	72
100	11	21	36	53	74
105	12	22	37	55	76
110	12	23	38	56	77
115	13	24	39	57	79
120	13	25	40	59	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	23	36	53
20	6	14	26	42	60
25	6	14	27	43	62
30	6	14	27	43	62
35	6	14	27	43	62
40	6	14	27	43	62
45	6	13	25	41	59
50	5	13	24	38	55
55	5	12	22	35	51
60	4	11	20	32	47
65	4	10	18	29	42
70	4	9	16	26	38
75	3	8	14	23	34
80	3	7	13	21	30
85	3	6	12	19	27
90	2	6	10	17	24

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	15	28	45	65
55	8	17	31	49	70
60	10	20	35	54	75
65	11	22	38	58	80
70	13	25	41	61	85
75	15	27	44	65	89
80	17	30	47	69	93
85	18	32	50	72	97
90	20	34	53	75	101
95	22	36	55	79	105
100	23	38	58	82	108
105	25	40	61	85	112
110	27	42	63	88	115
115	28	44	65	90	118
120	30	46	68	93	121
125	31	48	70	96	124
130	33	50	72	99	127
135	34	52	74	101	130
140	36	54	77	104	133

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	23	39	58	81
20	14	27	45	67	93
25	14	27	46	69	95
30	14	27	46	69	95
35	14	27	46	69	95
40	14	27	46	69	95
45	14	26	43	65	90
50	13	24	41	61	85
55	12	23	38	57	78
60	11	21	34	52	71
65	10	19	31	47	64
70	9	17	28	42	58
75	8	15	25	37	52
80	7	13	22	33	46
85	6	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	31	47
45	3	10	20	34	50
50	4	11	22	36	53
55	5	12	23	38	56
60	6	13	25	40	58
65	6	14	27	42	61
70	7	16	28	44	63
75	8	17	29	46	65
80	8	18	31	48	67
85	9	19	32	49	69
90	10	19	33	51	71
95	10	20	34	52	72
100	11	21	36	53	74
105	12	22	37	55	76
110	12	23	38	56	77
115	13	24	39	57	79
120	13	25	40	59	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	23	36	53
20	6	14	26	42	60
25	6	14	27	43	62
30	6	14	27	43	62
35	6	14	27	43	62
40	6	14	27	43	62
45	6	13	25	41	59
50	5	13	24	38	55
55	5	12	22	35	51
60	4	11	20	32	47
65	4	10	18	29	42
70	4	9	16	26	38
75	3	8	14	23	34
80	3	7	13	21	30
85	3	6	12	19	27
90	2	6	10	17	24

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	15	28	45	65
55	8	17	31	49	70
60	10	20	35	54	75
65	11	22	38	58	80
70	13	25	41	61	85
75	15	27	44	65	89
80	17	30	47	69	93
85	18	32	50	72	97
90	20	34	53	75	101
95	22	36	55	79	105
100	23	38	58	82	108
105	25	40	61	85	112
110	27	42	63	88	115
115	28	44	65	90	118
120	30	46	68	93	121
125	31	48	70	96	124
130	33	50	72	99	127
135	34	52	74	101	130
140	36	54	77	104	133

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	23	39	58	81
20	14	27	45	67	93
25	14	27	46	69	95
30	14	27	46	69	95
35	14	27	46	69	95
40	14	27	46	69	95
45	14	26	43	65	90
50	13	24	41	61	85
55	12	23	38	57	78
60	11	21	34	52	71
65	10	19	31	47	64
70	9	17	28	42	58
75	8	15	25	37	52
80	7	13	22	33	46
85	6	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	8	18	31	47
45	3	10	20	34	50
50	4	11	22	36	53
55	5	12	23	38	56
60	6	13	25	40	58
65	6	14	27	42	61
70	7	16	28	44	63
75	8	17	29	46	65
80	8	18	31	48	67
85	9	19	32	49	69
90	10	19	33	51	71
95	10	20	34	52	72
100	11	21	36	53	74
105	12	22	37	55	76
110	12	23	38	56	77
115	13	24	39	57	79
120	13	25	40	59	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	23	36	53
20	6	14	26	42	60
25	6	14	27	43	62
30	6	14	27	43	62
35	6	14	27	43	62
40	6	14	27	43	62
45	6	13	25	41	59
50	5	13	24	38	55
55	5	12	22	35	51
60	4	11	20	32	47
65	4	10	18	29	42
70	4	9	16	26	38
75	3	8	14	23	34
80	3	7	13	21	30
85	3	6	12	19	27
90	2	6	10	17	24