Hex Bar Shrug

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

Deltoids

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Hex Bar Shrug Average Weight [1RM]

Level
Beg.	47 kg (103 lb)	16 kg (34 lb)
Nov.	83 kg (182 lb)	36 kg (79 lb)
Int.	132 kg (290 lb)	66 kg (146 lb)
Adv.	192 kg (422 lb)	106 kg (233 lb)
Pro	259 kg (572 lb)	152 kg (335 lb)

Level

Beg.

47 kg
(103 lb)

16 kg
(34 lb)

Nov.

83 kg
(182 lb)

36 kg
(79 lb)

Int.

132 kg
(290 lb)

66 kg
(146 lb)

Adv.

192 kg
(422 lb)

106 kg
(233 lb)

Pro

259 kg
(572 lb)

152 kg
(335 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.

Hex Bar Shrug Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	84	151	239	341
120	49	100	173	266	373
130	60	116	194	292	404
140	72	133	215	317	434
150	84	149	235	342	462
160	96	164	255	366	490
170	108	180	275	389	517
180	120	195	293	411	542
190	132	211	312	433	567
200	144	225	330	454	592
210	156	240	348	475	615
220	167	254	365	495	638
230	179	268	382	515	660
240	190	282	398	534	682
250	202	296	414	553	703
260	213	309	430	571	724
270	224	323	446	589	744
280	234	335	461	606	763
290	245	348	476	623	782
300	256	361	490	640	801
310	266	373	505	656	819

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	88	155	247	360	487
20	100	178	283	412	557
25	103	182	290	422	572
30	103	182	290	422	572
35	103	182	290	422	572
40	103	182	290	422	572
45	98	173	275	401	543
50	92	162	258	376	509
55	85	150	239	348	471
60	77	137	218	318	430
65	70	124	197	287	388
70	63	111	177	257	349
75	56	99	158	230	312
80	50	89	141	206	279
85	45	80	127	185	250
90	41	72	114	166	225

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

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

Hex Bar Shrug Average Weight [1RM]

Hex Bar 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	38	84	151	239	341
120	49	100	173	266	373
130	60	116	194	292	404
140	72	133	215	317	434
150	84	149	235	342	462
160	96	164	255	366	490
170	108	180	275	389	517
180	120	195	293	411	542
190	132	211	312	433	567
200	144	225	330	454	592
210	156	240	348	475	615
220	167	254	365	495	638
230	179	268	382	515	660
240	190	282	398	534	682
250	202	296	414	553	703
260	213	309	430	571	724
270	224	323	446	589	744
280	234	335	461	606	763
290	245	348	476	623	782
300	256	361	490	640	801
310	266	373	505	656	819

Age	Beg.	Nov.	Int.	Adv.	Pro
15	88	155	247	360	487
20	100	178	283	412	557
25	103	182	290	422	572
30	103	182	290	422	572
35	103	182	290	422	572
40	103	182	290	422	572
45	98	173	275	401	543
50	92	162	258	376	509
55	85	150	239	348	471
60	77	137	218	318	430
65	70	124	197	287	388
70	63	111	177	257	349
75	56	99	158	230	312
80	50	89	141	206	279
85	45	80	127	185	250
90	41	72	114	166	225

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	84	151	239	341
120	49	100	173	266	373
130	60	116	194	292	404
140	72	133	215	317	434
150	84	149	235	342	462
160	96	164	255	366	490
170	108	180	275	389	517
180	120	195	293	411	542
190	132	211	312	433	567
200	144	225	330	454	592
210	156	240	348	475	615
220	167	254	365	495	638
230	179	268	382	515	660
240	190	282	398	534	682
250	202	296	414	553	703
260	213	309	430	571	724
270	224	323	446	589	744
280	234	335	461	606	763
290	245	348	476	623	782
300	256	361	490	640	801
310	266	373	505	656	819

Age	Beg.	Nov.	Int.	Adv.	Pro
15	88	155	247	360	487
20	100	178	283	412	557
25	103	182	290	422	572
30	103	182	290	422	572
35	103	182	290	422	572
40	103	182	290	422	572
45	98	173	275	401	543
50	92	162	258	376	509
55	85	150	239	348	471
60	77	137	218	318	430
65	70	124	197	287	388
70	63	111	177	257	349
75	56	99	158	230	312
80	50	89	141	206	279
85	45	80	127	185	250
90	41	72	114	166	225

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	84	151	239	341
120	49	100	173	266	373
130	60	116	194	292	404
140	72	133	215	317	434
150	84	149	235	342	462
160	96	164	255	366	490
170	108	180	275	389	517
180	120	195	293	411	542
190	132	211	312	433	567
200	144	225	330	454	592
210	156	240	348	475	615
220	167	254	365	495	638
230	179	268	382	515	660
240	190	282	398	534	682
250	202	296	414	553	703
260	213	309	430	571	724
270	224	323	446	589	744
280	234	335	461	606	763
290	245	348	476	623	782
300	256	361	490	640	801
310	266	373	505	656	819

Age	Beg.	Nov.	Int.	Adv.	Pro
15	88	155	247	360	487
20	100	178	283	412	557
25	103	182	290	422	572
30	103	182	290	422	572
35	103	182	290	422	572
40	103	182	290	422	572
45	98	173	275	401	543
50	92	162	258	376	509
55	85	150	239	348	471
60	77	137	218	318	430
65	70	124	197	287	388
70	63	111	177	257	349
75	56	99	158	230	312
80	50	89	141	206	279
85	45	80	127	185	250
90	41	72	114	166	225

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Pro
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132