Hex Bar Shrug

Hex Bar 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 132 kg

Women 66 kg

Hex Bar Shrug: Average weight [1RM]

Level
Beginner	47 kg	16 kg
Novice	83 kg	36 kg
Intermediate	132 kg	66 kg
Advanced	192 kg	106 kg
Elite	259 kg	152 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.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	17	38	69	109	155
55	23	46	80	122	171
60	29	54	90	135	186
65	35	63	101	148	201
70	41	71	111	160	215
75	47	78	120	172	229
80	53	86	130	183	242
85	59	94	139	194	254
90	65	101	148	205	267
95	70	108	157	215	278
100	76	116	166	225	290
105	82	123	174	235	301
110	88	130	182	244	312
115	93	136	190	254	322
120	99	143	198	263	332
125	104	150	206	271	342
130	110	156	214	280	352
135	115	162	221	288	361
140	120	168	228	297	371

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	70	112	163	221
20	45	81	128	187	253
25	47	83	132	192	259
30	47	83	132	192	259
35	47	83	132	192	259
40	47	83	132	192	259
45	44	78	125	182	246
50	42	74	117	171	231
55	38	68	108	158	214
60	35	62	99	144	195
65	32	56	89	130	176
70	28	50	80	117	158
75	25	45	72	104	141
80	23	40	64	93	126
85	20	36	57	84	113
90	18	33	52	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Group	Muscles
Primary muscles	Trapezius
Secondary muscles	Deltoids
Stabilizers	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	17	38	69	109	155
55	23	46	80	122	171
60	29	54	90	135	186
65	35	63	101	148	201
70	41	71	111	160	215
75	47	78	120	172	229
80	53	86	130	183	242
85	59	94	139	194	254
90	65	101	148	205	267
95	70	108	157	215	278
100	76	116	166	225	290
105	82	123	174	235	301
110	88	130	182	244	312
115	93	136	190	254	322
120	99	143	198	263	332
125	104	150	206	271	342
130	110	156	214	280	352
135	115	162	221	288	361
140	120	168	228	297	371

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	70	112	163	221
20	45	81	128	187	253
25	47	83	132	192	259
30	47	83	132	192	259
35	47	83	132	192	259
40	47	83	132	192	259
45	44	78	125	182	246
50	42	74	117	171	231
55	38	68	108	158	214
60	35	62	99	144	195
65	32	56	89	130	176
70	28	50	80	117	158
75	25	45	72	104	141
80	23	40	64	93	126
85	20	36	57	84	113
90	18	33	52	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Hex Bar Shrug

Average weight: Intermediate

Hex Bar Shrug: Average weight [1RM]

Hex Bar Shrug: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	17	38	69	109	155
55	23	46	80	122	171
60	29	54	90	135	186
65	35	63	101	148	201
70	41	71	111	160	215
75	47	78	120	172	229
80	53	86	130	183	242
85	59	94	139	194	254
90	65	101	148	205	267
95	70	108	157	215	278
100	76	116	166	225	290
105	82	123	174	235	301
110	88	130	182	244	312
115	93	136	190	254	322
120	99	143	198	263	332
125	104	150	206	271	342
130	110	156	214	280	352
135	115	162	221	288	361
140	120	168	228	297	371

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	70	112	163	221
20	45	81	128	187	253
25	47	83	132	192	259
30	47	83	132	192	259
35	47	83	132	192	259
40	47	83	132	192	259
45	44	78	125	182	246
50	42	74	117	171	231
55	38	68	108	158	214
60	35	62	99	144	195
65	32	56	89	130	176
70	28	50	80	117	158
75	25	45	72	104	141
80	23	40	64	93	126
85	20	36	57	84	113
90	18	33	52	75	102

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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