Smith Machine Shrug

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Trapezius
Secondary Muscles	None
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

None

Stabilizer Muscles

None

Grip Muscles

None

Smith Machine Shrug Average Weight [1RM]

Level
Beg.	52 kg (115 lbs)	16 kg (34 lbs)
Nov.	87 kg (192 lbs)	36 kg (79 lbs)
Int.	133 kg (293 lbs)	66 kg (146 lbs)
Adv.	189 kg (416 lbs)	106 kg (233 lbs)
Pro	251 kg (554 lbs)	152 kg (335 lbs)

Level

Beg.

52 kg
(115 lbs)

16 kg
(34 lbs)

Nov.

87 kg
(192 lbs)

36 kg
(79 lbs)

Int.

133 kg
(293 lbs)

66 kg
(146 lbs)

Adv.

189 kg
(416 lbs)

106 kg
(233 lbs)

Pro

251 kg
(554 lbs)

152 kg
(335 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.

Smith Machine Shrug Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	51	85	126	174
55	32	58	93	137	187
60	37	64	101	147	198
65	41	70	109	156	209
70	46	76	117	165	219
75	51	82	124	174	229
80	55	88	131	182	239
85	59	93	137	190	248
90	64	99	144	197	256
95	68	104	150	205	265
100	72	109	156	212	273
105	76	114	162	218	280
110	80	119	168	225	288
115	84	123	173	231	295
120	87	128	179	238	302
125	91	132	184	244	309
130	95	137	189	250	315
135	98	141	194	255	322
140	102	145	199	261	328

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	44	74	113	161	214
20	51	85	130	184	245
25	52	87	133	189	251
30	52	87	133	189	251
35	52	87	133	189	251
40	52	87	133	189	251
45	49	82	126	179	238
50	46	77	118	168	224
55	43	72	110	155	207
60	39	65	100	142	189
65	35	59	90	128	171
70	32	53	81	115	153
75	28	47	72	103	137
80	25	42	65	92	122
85	23	38	58	82	110
90	21	34	52	74	99

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	19	41	72	109
45	8	23	46	79	117
50	10	26	51	85	125
55	12	30	56	91	133
60	14	33	61	97	140
65	16	36	65	103	146
70	19	39	69	108	152
75	21	42	73	113	158
80	23	45	77	117	164
85	25	48	81	122	169
90	27	51	84	126	174
95	29	54	88	131	179
100	31	56	91	135	184
105	33	59	94	139	189
110	34	61	98	142	193
115	36	64	101	146	197
120	38	66	104	150	201

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	31	56	90	129
20	15	35	64	103	148
25	16	36	66	106	152
30	16	36	66	106	152
35	16	36	66	106	152
40	16	36	66	106	152
45	15	34	63	100	144
50	14	32	59	94	135
55	13	30	54	87	125
60	12	27	50	79	114
65	11	24	45	72	103
70	9	22	40	64	93
75	8	20	36	58	83
80	8	17	32	51	74
85	7	16	29	46	66
90	6	14	26	42	60

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	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 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

Smith Machine Shrug Average Weight [1RM]

Smith Machine 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	27	51	85	126	174
55	32	58	93	137	187
60	37	64	101	147	198
65	41	70	109	156	209
70	46	76	117	165	219
75	51	82	124	174	229
80	55	88	131	182	239
85	59	93	137	190	248
90	64	99	144	197	256
95	68	104	150	205	265
100	72	109	156	212	273
105	76	114	162	218	280
110	80	119	168	225	288
115	84	123	173	231	295
120	87	128	179	238	302
125	91	132	184	244	309
130	95	137	189	250	315
135	98	141	194	255	322
140	102	145	199	261	328

Age	Beg.	Nov.	Int.	Adv.	Pro
15	44	74	113	161	214
20	51	85	130	184	245
25	52	87	133	189	251
30	52	87	133	189	251
35	52	87	133	189	251
40	52	87	133	189	251
45	49	82	126	179	238
50	46	77	118	168	224
55	43	72	110	155	207
60	39	65	100	142	189
65	35	59	90	128	171
70	32	53	81	115	153
75	28	47	72	103	137
80	25	42	65	92	122
85	23	38	58	82	110
90	21	34	52	74	99

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	19	41	72	109
45	8	23	46	79	117
50	10	26	51	85	125
55	12	30	56	91	133
60	14	33	61	97	140
65	16	36	65	103	146
70	19	39	69	108	152
75	21	42	73	113	158
80	23	45	77	117	164
85	25	48	81	122	169
90	27	51	84	126	174
95	29	54	88	131	179
100	31	56	91	135	184
105	33	59	94	139	189
110	34	61	98	142	193
115	36	64	101	146	197
120	38	66	104	150	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	31	56	90	129
20	15	35	64	103	148
25	16	36	66	106	152
30	16	36	66	106	152
35	16	36	66	106	152
40	16	36	66	106	152
45	15	34	63	100	144
50	14	32	59	94	135
55	13	30	54	87	125
60	12	27	50	79	114
65	11	24	45	72	103
70	9	22	40	64	93
75	8	20	36	58	83
80	8	17	32	51	74
85	7	16	29	46	66
90	6	14	26	42	60

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	51	85	126	174
55	32	58	93	137	187
60	37	64	101	147	198
65	41	70	109	156	209
70	46	76	117	165	219
75	51	82	124	174	229
80	55	88	131	182	239
85	59	93	137	190	248
90	64	99	144	197	256
95	68	104	150	205	265
100	72	109	156	212	273
105	76	114	162	218	280
110	80	119	168	225	288
115	84	123	173	231	295
120	87	128	179	238	302
125	91	132	184	244	309
130	95	137	189	250	315
135	98	141	194	255	322
140	102	145	199	261	328

Age	Beg.	Nov.	Int.	Adv.	Pro
15	44	74	113	161	214
20	51	85	130	184	245
25	52	87	133	189	251
30	52	87	133	189	251
35	52	87	133	189	251
40	52	87	133	189	251
45	49	82	126	179	238
50	46	77	118	168	224
55	43	72	110	155	207
60	39	65	100	142	189
65	35	59	90	128	171
70	32	53	81	115	153
75	28	47	72	103	137
80	25	42	65	92	122
85	23	38	58	82	110
90	21	34	52	74	99

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	19	41	72	109
45	8	23	46	79	117
50	10	26	51	85	125
55	12	30	56	91	133
60	14	33	61	97	140
65	16	36	65	103	146
70	19	39	69	108	152
75	21	42	73	113	158
80	23	45	77	117	164
85	25	48	81	122	169
90	27	51	84	126	174
95	29	54	88	131	179
100	31	56	91	135	184
105	33	59	94	139	189
110	34	61	98	142	193
115	36	64	101	146	197
120	38	66	104	150	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	31	56	90	129
20	15	35	64	103	148
25	16	36	66	106	152
30	16	36	66	106	152
35	16	36	66	106	152
40	16	36	66	106	152
45	15	34	63	100	144
50	14	32	59	94	135
55	13	30	54	87	125
60	12	27	50	79	114
65	11	24	45	72	103
70	9	22	40	64	93
75	8	20	36	58	83
80	8	17	32	51	74
85	7	16	29	46	66
90	6	14	26	42	60

BW	Beg.	Nov.	Int.	Adv.	Pro
50	27	51	85	126	174
55	32	58	93	137	187
60	37	64	101	147	198
65	41	70	109	156	209
70	46	76	117	165	219
75	51	82	124	174	229
80	55	88	131	182	239
85	59	93	137	190	248
90	64	99	144	197	256
95	68	104	150	205	265
100	72	109	156	212	273
105	76	114	162	218	280
110	80	119	168	225	288
115	84	123	173	231	295
120	87	128	179	238	302
125	91	132	184	244	309
130	95	137	189	250	315
135	98	141	194	255	322
140	102	145	199	261	328

Age	Beg.	Nov.	Int.	Adv.	Pro
15	44	74	113	161	214
20	51	85	130	184	245
25	52	87	133	189	251
30	52	87	133	189	251
35	52	87	133	189	251
40	52	87	133	189	251
45	49	82	126	179	238
50	46	77	118	168	224
55	43	72	110	155	207
60	39	65	100	142	189
65	35	59	90	128	171
70	32	53	81	115	153
75	28	47	72	103	137
80	25	42	65	92	122
85	23	38	58	82	110
90	21	34	52	74	99

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	19	41	72	109
45	8	23	46	79	117
50	10	26	51	85	125
55	12	30	56	91	133
60	14	33	61	97	140
65	16	36	65	103	146
70	19	39	69	108	152
75	21	42	73	113	158
80	23	45	77	117	164
85	25	48	81	122	169
90	27	51	84	126	174
95	29	54	88	131	179
100	31	56	91	135	184
105	33	59	94	139	189
110	34	61	98	142	193
115	36	64	101	146	197
120	38	66	104	150	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	31	56	90	129
20	15	35	64	103	148
25	16	36	66	106	152
30	16	36	66	106	152
35	16	36	66	106	152
40	16	36	66	106	152
45	15	34	63	100	144
50	14	32	59	94	135
55	13	30	54	87	125
60	12	27	50	79	114
65	11	24	45	72	103
70	9	22	40	64	93
75	8	20	36	58	83
80	8	17	32	51	74
85	7	16	29	46	66
90	6	14	26	42	60