Machine Shrug

Machine 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 92 kg

Women 42 kg

Machine Shrug: Average weight [1RM]

Level
Beginner	35 kg	10 kg
Novice	59 kg	23 kg
Intermediate	92 kg	42 kg
Advanced	132 kg	67 kg
Elite	177 kg	96 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	15	31	53	80	112
55	19	36	60	89	122
60	23	42	66	97	132
65	27	47	73	105	141
70	31	52	79	112	150
75	35	57	85	120	158
80	39	62	91	127	166
85	43	66	97	133	174
90	46	71	103	140	181
95	50	76	108	146	188
100	54	80	113	152	195
105	57	84	118	158	202
110	61	89	123	164	208
115	64	93	128	170	215
120	67	97	133	175	221
125	71	101	138	181	227
130	74	105	142	186	233
135	77	108	147	191	238
140	80	112	151	196	244

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	78	112	150
20	34	58	90	128	172
25	35	59	92	132	177
30	35	59	92	132	177
35	35	59	92	132	177
40	35	59	92	132	177
45	33	56	87	125	168
50	31	53	82	117	157
55	28	49	76	109	146
60	26	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	19	32	50	72	96
80	17	29	45	64	86
85	15	26	40	58	77
90	14	23	36	52	70

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	14	28	48	72
45	6	16	31	52	77
50	7	18	34	56	81
55	8	20	37	59	86
60	10	22	40	63	90
65	11	24	42	66	93
70	12	25	44	69	97
75	13	27	47	71	100
80	15	29	49	74	103
85	16	30	51	77	106
90	17	32	53	79	109
95	18	33	55	81	112
100	19	35	57	84	114
105	20	36	58	86	117
110	21	38	60	88	119
115	22	39	62	90	122
120	23	40	63	92	124

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	20	36	57	81
20	10	23	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	21	38	59	85
55	9	19	35	55	79
60	8	17	32	50	72
65	7	16	29	45	65
70	6	14	26	41	58
75	6	13	23	36	52
80	5	11	21	33	47
85	5	10	18	29	42
90	4	9	17	26	38

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	15	31	53	80	112
55	19	36	60	89	122
60	23	42	66	97	132
65	27	47	73	105	141
70	31	52	79	112	150
75	35	57	85	120	158
80	39	62	91	127	166
85	43	66	97	133	174
90	46	71	103	140	181
95	50	76	108	146	188
100	54	80	113	152	195
105	57	84	118	158	202
110	61	89	123	164	208
115	64	93	128	170	215
120	67	97	133	175	221
125	71	101	138	181	227
130	74	105	142	186	233
135	77	108	147	191	238
140	80	112	151	196	244

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	78	112	150
20	34	58	90	128	172
25	35	59	92	132	177
30	35	59	92	132	177
35	35	59	92	132	177
40	35	59	92	132	177
45	33	56	87	125	168
50	31	53	82	117	157
55	28	49	76	109	146
60	26	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	19	32	50	72	96
80	17	29	45	64	86
85	15	26	40	58	77
90	14	23	36	52	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	14	28	48	72
45	6	16	31	52	77
50	7	18	34	56	81
55	8	20	37	59	86
60	10	22	40	63	90
65	11	24	42	66	93
70	12	25	44	69	97
75	13	27	47	71	100
80	15	29	49	74	103
85	16	30	51	77	106
90	17	32	53	79	109
95	18	33	55	81	112
100	19	35	57	84	114
105	20	36	58	86	117
110	21	38	60	88	119
115	22	39	62	90	122
120	23	40	63	92	124

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	20	36	57	81
20	10	23	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	21	38	59	85
55	9	19	35	55	79
60	8	17	32	50	72
65	7	16	29	45	65
70	6	14	26	41	58
75	6	13	23	36	52
80	5	11	21	33	47
85	5	10	18	29	42
90	4	9	17	26	38

Group	Muscles
Primary muscles	Trapezius
Secondary muscles	Forearm flexors
Stabilizers	None
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	15	31	53	80	112
55	19	36	60	89	122
60	23	42	66	97	132
65	27	47	73	105	141
70	31	52	79	112	150
75	35	57	85	120	158
80	39	62	91	127	166
85	43	66	97	133	174
90	46	71	103	140	181
95	50	76	108	146	188
100	54	80	113	152	195
105	57	84	118	158	202
110	61	89	123	164	208
115	64	93	128	170	215
120	67	97	133	175	221
125	71	101	138	181	227
130	74	105	142	186	233
135	77	108	147	191	238
140	80	112	151	196	244

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	78	112	150
20	34	58	90	128	172
25	35	59	92	132	177
30	35	59	92	132	177
35	35	59	92	132	177
40	35	59	92	132	177
45	33	56	87	125	168
50	31	53	82	117	157
55	28	49	76	109	146
60	26	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	19	32	50	72	96
80	17	29	45	64	86
85	15	26	40	58	77
90	14	23	36	52	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	14	28	48	72
45	6	16	31	52	77
50	7	18	34	56	81
55	8	20	37	59	86
60	10	22	40	63	90
65	11	24	42	66	93
70	12	25	44	69	97
75	13	27	47	71	100
80	15	29	49	74	103
85	16	30	51	77	106
90	17	32	53	79	109
95	18	33	55	81	112
100	19	35	57	84	114
105	20	36	58	86	117
110	21	38	60	88	119
115	22	39	62	90	122
120	23	40	63	92	124

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	20	36	57	81
20	10	23	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	21	38	59	85
55	9	19	35	55	79
60	8	17	32	50	72
65	7	16	29	45	65
70	6	14	26	41	58
75	6	13	23	36	52
80	5	11	21	33	47
85	5	10	18	29	42
90	4	9	17	26	38

Machine Shrug

Average weight: Intermediate

Machine Shrug: Average weight [1RM]

Machine 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	15	31	53	80	112
55	19	36	60	89	122
60	23	42	66	97	132
65	27	47	73	105	141
70	31	52	79	112	150
75	35	57	85	120	158
80	39	62	91	127	166
85	43	66	97	133	174
90	46	71	103	140	181
95	50	76	108	146	188
100	54	80	113	152	195
105	57	84	118	158	202
110	61	89	123	164	208
115	64	93	128	170	215
120	67	97	133	175	221
125	71	101	138	181	227
130	74	105	142	186	233
135	77	108	147	191	238
140	80	112	151	196	244

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	78	112	150
20	34	58	90	128	172
25	35	59	92	132	177
30	35	59	92	132	177
35	35	59	92	132	177
40	35	59	92	132	177
45	33	56	87	125	168
50	31	53	82	117	157
55	28	49	76	109	146
60	26	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	19	32	50	72	96
80	17	29	45	64	86
85	15	26	40	58	77
90	14	23	36	52	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	14	28	48	72
45	6	16	31	52	77
50	7	18	34	56	81
55	8	20	37	59	86
60	10	22	40	63	90
65	11	24	42	66	93
70	12	25	44	69	97
75	13	27	47	71	100
80	15	29	49	74	103
85	16	30	51	77	106
90	17	32	53	79	109
95	18	33	55	81	112
100	19	35	57	84	114
105	20	36	58	86	117
110	21	38	60	88	119
115	22	39	62	90	122
120	23	40	63	92	124

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	20	36	57	81
20	10	23	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	21	38	59	85
55	9	19	35	55	79
60	8	17	32	50	72
65	7	16	29	45	65
70	6	14	26	41	58
75	6	13	23	36	52
80	5	11	21	33	47
85	5	10	18	29	42
90	4	9	17	26	38