Barbell Shrug

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Trapezius
Secondary Muscles	Deltoids
Stabilizer Muscles	Deltoids, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

Deltoids

Stabilizer Muscles

Deltoids, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Barbell Shrug Average Weight [1RM]

Level
Beg.	46 kg (101 lb)	16 kg (35 lb)
Nov.	82 kg (181 lb)	37 kg (81 lb)
Int.	131 kg (288 lb)	67 kg (148 lb)
Adv.	191 kg (420 lb)	107 kg (235 lb)
Pro	258 kg (570 lb)	153 kg (337 lb)

Level

Beg.

46 kg
(101 lb)

16 kg
(35 lb)

Nov.

82 kg
(181 lb)

37 kg
(81 lb)

Int.

131 kg
(288 lb)

67 kg
(148 lb)

Adv.

191 kg
(420 lb)

107 kg
(235 lb)

Pro

258 kg
(570 lb)

153 kg
(337 lb)

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.

Barbell Shrug Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	37	83	151	238	341
120	48	99	172	265	373
130	60	115	193	291	404
140	71	131	214	317	433
150	83	147	234	341	462
160	95	163	254	365	489
170	107	179	273	388	516
180	119	194	292	410	542
190	131	209	310	432	566
200	142	224	328	453	591
210	154	238	346	473	614
220	165	252	363	493	637
230	177	266	380	513	659
240	188	280	396	532	680
250	199	294	412	550	701
260	210	307	428	569	722
270	221	320	443	586	742
280	232	333	458	604	761
290	242	345	473	621	780
300	253	358	487	637	799
310	263	370	502	654	817

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	86	154	245	358	485
20	99	176	281	409	555
25	101	181	288	420	570
30	101	181	288	420	570
35	101	181	288	420	570
40	101	181	288	420	570
45	96	171	273	399	540
50	90	161	256	374	507
55	84	149	237	346	469
60	76	136	216	316	428
65	69	123	196	285	387
70	62	110	175	256	347
75	55	98	157	229	310
80	49	88	140	205	278
85	44	79	126	183	249
90	40	71	113	165	224

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	43	93	160	242
100	18	51	104	174	259
110	23	58	114	188	275
120	27	65	124	200	291
130	32	72	133	212	305
140	36	79	142	224	319
150	40	86	151	235	332
160	45	92	159	245	344
170	49	98	167	255	356
180	53	104	175	265	367
190	58	110	183	274	378
200	62	116	190	283	388
210	66	121	197	291	398
220	70	127	204	300	408
230	74	132	211	308	418
240	78	137	217	316	427
250	81	142	223	323	435
260	85	147	229	330	444

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	30	69	126	200	287
20	34	79	144	229	329
25	35	81	148	235	337
30	35	81	148	235	337
35	35	81	148	235	337
40	35	81	148	235	337
45	33	76	140	223	320
50	31	72	132	209	300
55	29	66	122	194	278
60	27	61	111	177	254
65	24	55	100	160	229
70	22	49	90	143	206
75	19	44	81	128	184
80	17	39	72	115	164
85	15	35	65	103	147
90	14	32	58	93	133

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	🔥 45-65 Calories
Max	🔥 65-85 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-65 Calories

Max

🔥 65-85 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

Barbell Shrug Average Weight [1RM]

Barbell Shrug Standard (lb)

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
110	37	83	151	238	341
120	48	99	172	265	373
130	60	115	193	291	404
140	71	131	214	317	433
150	83	147	234	341	462
160	95	163	254	365	489
170	107	179	273	388	516
180	119	194	292	410	542
190	131	209	310	432	566
200	142	224	328	453	591
210	154	238	346	473	614
220	165	252	363	493	637
230	177	266	380	513	659
240	188	280	396	532	680
250	199	294	412	550	701
260	210	307	428	569	722
270	221	320	443	586	742
280	232	333	458	604	761
290	242	345	473	621	780
300	253	358	487	637	799
310	263	370	502	654	817

Age	Beg.	Nov.	Int.	Adv.	Pro
15	86	154	245	358	485
20	99	176	281	409	555
25	101	181	288	420	570
30	101	181	288	420	570
35	101	181	288	420	570
40	101	181	288	420	570
45	96	171	273	399	540
50	90	161	256	374	507
55	84	149	237	346	469
60	76	136	216	316	428
65	69	123	196	285	387
70	62	110	175	256	347
75	55	98	157	229	310
80	49	88	140	205	278
85	44	79	126	183	249
90	40	71	113	165	224

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	43	93	160	242
100	18	51	104	174	259
110	23	58	114	188	275
120	27	65	124	200	291
130	32	72	133	212	305
140	36	79	142	224	319
150	40	86	151	235	332
160	45	92	159	245	344
170	49	98	167	255	356
180	53	104	175	265	367
190	58	110	183	274	378
200	62	116	190	283	388
210	66	121	197	291	398
220	70	127	204	300	408
230	74	132	211	308	418
240	78	137	217	316	427
250	81	142	223	323	435
260	85	147	229	330	444

Age	Beg.	Nov.	Int.	Adv.	Pro
15	30	69	126	200	287
20	34	79	144	229	329
25	35	81	148	235	337
30	35	81	148	235	337
35	35	81	148	235	337
40	35	81	148	235	337
45	33	76	140	223	320
50	31	72	132	209	300
55	29	66	122	194	278
60	27	61	111	177	254
65	24	55	100	160	229
70	22	49	90	143	206
75	19	44	81	128	184
80	17	39	72	115	164
85	15	35	65	103	147
90	14	32	58	93	133

BW	Beg.	Nov.	Int.	Adv.	Pro
110	37	83	151	238	341
120	48	99	172	265	373
130	60	115	193	291	404
140	71	131	214	317	433
150	83	147	234	341	462
160	95	163	254	365	489
170	107	179	273	388	516
180	119	194	292	410	542
190	131	209	310	432	566
200	142	224	328	453	591
210	154	238	346	473	614
220	165	252	363	493	637
230	177	266	380	513	659
240	188	280	396	532	680
250	199	294	412	550	701
260	210	307	428	569	722
270	221	320	443	586	742
280	232	333	458	604	761
290	242	345	473	621	780
300	253	358	487	637	799
310	263	370	502	654	817

Age	Beg.	Nov.	Int.	Adv.	Pro
15	86	154	245	358	485
20	99	176	281	409	555
25	101	181	288	420	570
30	101	181	288	420	570
35	101	181	288	420	570
40	101	181	288	420	570
45	96	171	273	399	540
50	90	161	256	374	507
55	84	149	237	346	469
60	76	136	216	316	428
65	69	123	196	285	387
70	62	110	175	256	347
75	55	98	157	229	310
80	49	88	140	205	278
85	44	79	126	183	249
90	40	71	113	165	224

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	43	93	160	242
100	18	51	104	174	259
110	23	58	114	188	275
120	27	65	124	200	291
130	32	72	133	212	305
140	36	79	142	224	319
150	40	86	151	235	332
160	45	92	159	245	344
170	49	98	167	255	356
180	53	104	175	265	367
190	58	110	183	274	378
200	62	116	190	283	388
210	66	121	197	291	398
220	70	127	204	300	408
230	74	132	211	308	418
240	78	137	217	316	427
250	81	142	223	323	435
260	85	147	229	330	444

Age	Beg.	Nov.	Int.	Adv.	Pro
15	30	69	126	200	287
20	34	79	144	229	329
25	35	81	148	235	337
30	35	81	148	235	337
35	35	81	148	235	337
40	35	81	148	235	337
45	33	76	140	223	320
50	31	72	132	209	300
55	29	66	122	194	278
60	27	61	111	177	254
65	24	55	100	160	229
70	22	49	90	143	206
75	19	44	81	128	184
80	17	39	72	115	164
85	15	35	65	103	147
90	14	32	58	93	133

BW	Beg.	Nov.	Int.	Adv.	Pro
110	37	83	151	238	341
120	48	99	172	265	373
130	60	115	193	291	404
140	71	131	214	317	433
150	83	147	234	341	462
160	95	163	254	365	489
170	107	179	273	388	516
180	119	194	292	410	542
190	131	209	310	432	566
200	142	224	328	453	591
210	154	238	346	473	614
220	165	252	363	493	637
230	177	266	380	513	659
240	188	280	396	532	680
250	199	294	412	550	701
260	210	307	428	569	722
270	221	320	443	586	742
280	232	333	458	604	761
290	242	345	473	621	780
300	253	358	487	637	799
310	263	370	502	654	817

Age	Beg.	Nov.	Int.	Adv.	Pro
15	86	154	245	358	485
20	99	176	281	409	555
25	101	181	288	420	570
30	101	181	288	420	570
35	101	181	288	420	570
40	101	181	288	420	570
45	96	171	273	399	540
50	90	161	256	374	507
55	84	149	237	346	469
60	76	136	216	316	428
65	69	123	196	285	387
70	62	110	175	256	347
75	55	98	157	229	310
80	49	88	140	205	278
85	44	79	126	183	249
90	40	71	113	165	224

BW	Beg.	Nov.	Int.	Adv.	Pro
90	14	43	93	160	242
100	18	51	104	174	259
110	23	58	114	188	275
120	27	65	124	200	291
130	32	72	133	212	305
140	36	79	142	224	319
150	40	86	151	235	332
160	45	92	159	245	344
170	49	98	167	255	356
180	53	104	175	265	367
190	58	110	183	274	378
200	62	116	190	283	388
210	66	121	197	291	398
220	70	127	204	300	408
230	74	132	211	308	418
240	78	137	217	316	427
250	81	142	223	323	435
260	85	147	229	330	444

Age	Beg.	Nov.	Int.	Adv.	Pro
15	30	69	126	200	287
20	34	79	144	229	329
25	35	81	148	235	337
30	35	81	148	235	337
35	35	81	148	235	337
40	35	81	148	235	337
45	33	76	140	223	320
50	31	72	132	209	300
55	29	66	122	194	278
60	27	61	111	177	254
65	24	55	100	160	229
70	22	49	90	143	206
75	19	44	81	128	184
80	17	39	72	115	164
85	15	35	65	103	147
90	14	32	58	93	133