Cable Shrug

Cable Shrug shows average weight and strength standards as a reference for back. Primary muscles: Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 88 kg

Women 46 kg

Cable Shrug: Average weight [1RM]

Level
Beginner	27 kg	10 kg
Novice	53 kg	25 kg
Intermediate	88 kg	46 kg
Advanced	133 kg	75 kg
Elite	185 kg	108 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	11	28	53	86	125
55	14	32	59	94	135
60	18	37	66	102	144
65	21	42	72	110	154
70	24	47	78	117	162
75	28	51	84	125	171
80	31	56	90	131	179
85	34	60	95	138	187
90	37	64	100	144	194
95	40	68	106	151	201
100	44	72	111	157	208
105	47	76	115	162	215
110	50	80	120	168	221
115	53	84	125	174	228
120	56	88	129	179	234
125	59	92	134	184	240
130	61	95	138	189	245
135	64	99	142	194	251
140	67	102	146	199	256

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	45	75	113	157
20	27	51	86	130	180
25	27	53	88	133	185
30	27	53	88	133	185
35	27	53	88	133	185
40	27	53	88	133	185
45	26	50	84	126	175
50	24	47	79	119	164
55	22	43	73	110	152
60	20	40	66	100	139
65	19	36	60	90	125
70	17	32	54	81	112
75	15	29	48	73	101
80	13	26	43	65	90
85	12	23	39	58	81
90	11	21	35	52	73

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	12	27	49	75
45	5	15	31	54	82
50	6	17	35	59	88
55	8	20	39	64	93
60	9	22	42	68	99
65	11	25	45	72	104
70	12	27	49	76	108
75	14	29	52	80	113
80	16	32	54	84	117
85	17	34	57	87	121
90	19	36	60	90	125
95	20	38	63	94	129
100	21	40	65	97	133
105	23	42	68	100	136
110	24	44	70	103	140
115	26	46	72	105	143
120	27	47	75	108	146

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	25	46	75	108
30	10	25	46	75	108
35	10	25	46	75	108
40	10	25	46	75	108
45	10	23	44	71	103
50	9	22	41	67	96
55	8	20	38	62	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	46	66
75	6	13	25	41	59
80	5	12	23	36	53
85	4	11	20	33	47
90	4	10	18	29	43

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	11	28	53	86	125
55	14	32	59	94	135
60	18	37	66	102	144
65	21	42	72	110	154
70	24	47	78	117	162
75	28	51	84	125	171
80	31	56	90	131	179
85	34	60	95	138	187
90	37	64	100	144	194
95	40	68	106	151	201
100	44	72	111	157	208
105	47	76	115	162	215
110	50	80	120	168	221
115	53	84	125	174	228
120	56	88	129	179	234
125	59	92	134	184	240
130	61	95	138	189	245
135	64	99	142	194	251
140	67	102	146	199	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	45	75	113	157
20	27	51	86	130	180
25	27	53	88	133	185
30	27	53	88	133	185
35	27	53	88	133	185
40	27	53	88	133	185
45	26	50	84	126	175
50	24	47	79	119	164
55	22	43	73	110	152
60	20	40	66	100	139
65	19	36	60	90	125
70	17	32	54	81	112
75	15	29	48	73	101
80	13	26	43	65	90
85	12	23	39	58	81
90	11	21	35	52	73

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	12	27	49	75
45	5	15	31	54	82
50	6	17	35	59	88
55	8	20	39	64	93
60	9	22	42	68	99
65	11	25	45	72	104
70	12	27	49	76	108
75	14	29	52	80	113
80	16	32	54	84	117
85	17	34	57	87	121
90	19	36	60	90	125
95	20	38	63	94	129
100	21	40	65	97	133
105	23	42	68	100	136
110	24	44	70	103	140
115	26	46	72	105	143
120	27	47	75	108	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	25	46	75	108
30	10	25	46	75	108
35	10	25	46	75	108
40	10	25	46	75	108
45	10	23	44	71	103
50	9	22	41	67	96
55	8	20	38	62	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	46	66
75	6	13	25	41	59
80	5	12	23	36	53
85	4	11	20	33	47
90	4	10	18	29	43

Group	Muscles
Primary muscles	Trapezius
Secondary muscles	Deltoids
Stabilizers	Rectus abdominis, External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	11	28	53	86	125
55	14	32	59	94	135
60	18	37	66	102	144
65	21	42	72	110	154
70	24	47	78	117	162
75	28	51	84	125	171
80	31	56	90	131	179
85	34	60	95	138	187
90	37	64	100	144	194
95	40	68	106	151	201
100	44	72	111	157	208
105	47	76	115	162	215
110	50	80	120	168	221
115	53	84	125	174	228
120	56	88	129	179	234
125	59	92	134	184	240
130	61	95	138	189	245
135	64	99	142	194	251
140	67	102	146	199	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	45	75	113	157
20	27	51	86	130	180
25	27	53	88	133	185
30	27	53	88	133	185
35	27	53	88	133	185
40	27	53	88	133	185
45	26	50	84	126	175
50	24	47	79	119	164
55	22	43	73	110	152
60	20	40	66	100	139
65	19	36	60	90	125
70	17	32	54	81	112
75	15	29	48	73	101
80	13	26	43	65	90
85	12	23	39	58	81
90	11	21	35	52	73

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	12	27	49	75
45	5	15	31	54	82
50	6	17	35	59	88
55	8	20	39	64	93
60	9	22	42	68	99
65	11	25	45	72	104
70	12	27	49	76	108
75	14	29	52	80	113
80	16	32	54	84	117
85	17	34	57	87	121
90	19	36	60	90	125
95	20	38	63	94	129
100	21	40	65	97	133
105	23	42	68	100	136
110	24	44	70	103	140
115	26	46	72	105	143
120	27	47	75	108	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	25	46	75	108
30	10	25	46	75	108
35	10	25	46	75	108
40	10	25	46	75	108
45	10	23	44	71	103
50	9	22	41	67	96
55	8	20	38	62	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	46	66
75	6	13	25	41	59
80	5	12	23	36	53
85	4	11	20	33	47
90	4	10	18	29	43

Cable Shrug

Average weight: Intermediate

Cable Shrug: Average weight [1RM]

Cable Shrug: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	11	28	53	86	125
55	14	32	59	94	135
60	18	37	66	102	144
65	21	42	72	110	154
70	24	47	78	117	162
75	28	51	84	125	171
80	31	56	90	131	179
85	34	60	95	138	187
90	37	64	100	144	194
95	40	68	106	151	201
100	44	72	111	157	208
105	47	76	115	162	215
110	50	80	120	168	221
115	53	84	125	174	228
120	56	88	129	179	234
125	59	92	134	184	240
130	61	95	138	189	245
135	64	99	142	194	251
140	67	102	146	199	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	45	75	113	157
20	27	51	86	130	180
25	27	53	88	133	185
30	27	53	88	133	185
35	27	53	88	133	185
40	27	53	88	133	185
45	26	50	84	126	175
50	24	47	79	119	164
55	22	43	73	110	152
60	20	40	66	100	139
65	19	36	60	90	125
70	17	32	54	81	112
75	15	29	48	73	101
80	13	26	43	65	90
85	12	23	39	58	81
90	11	21	35	52	73

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	12	27	49	75
45	5	15	31	54	82
50	6	17	35	59	88
55	8	20	39	64	93
60	9	22	42	68	99
65	11	25	45	72	104
70	12	27	49	76	108
75	14	29	52	80	113
80	16	32	54	84	117
85	17	34	57	87	121
90	19	36	60	90	125
95	20	38	63	94	129
100	21	40	65	97	133
105	23	42	68	100	136
110	24	44	70	103	140
115	26	46	72	105	143
120	27	47	75	108	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	25	46	75	108
30	10	25	46	75	108
35	10	25	46	75	108
40	10	25	46	75	108
45	10	23	44	71	103
50	9	22	41	67	96
55	8	20	38	62	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	46	66
75	6	13	25	41	59
80	5	12	23	36	53
85	4	11	20	33	47
90	4	10	18	29	43