Neck Extension

Neck Extension shows average weight and strength standards as a reference for shoulders. Primary muscles: Trapezius.

Log Neck Extension

Average weight: Intermediate

Reference for an intermediate lifter.

Men 39 kg

Women 11 kg

Neck Extension: Average weight [1RM]

Level
Beginner	2 kg	3 kg
Novice	14 kg	6 kg
Intermediate	39 kg	11 kg
Advanced	76 kg	17 kg
Elite	122 kg	24 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	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

Note: A standard gym barbell usually weighs 20 kg.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Neck Extension in Shiba

How to read the table

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%

More exercises

Shoulders

One-Arm Landmine Press

Shoulders

Dumbbell External Rotation

Shoulders / Dumbbell

Pike Push-Up

Shoulders / Bodyweight

Cable External Rotation

Shoulders / Cable

Shoulder Press

Shoulders

Dumbbell Shoulder Press

Shoulders / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	3	18	44	79
55	0	5	21	49	87
60	0	7	25	55	94
65	0	9	29	60	101
70	1	11	32	65	107
75	2	13	36	70	113
80	2	15	39	75	119
85	3	17	42	79	125
90	4	19	46	84	131
95	5	21	49	88	136
100	6	23	52	92	141
105	8	25	55	96	146
110	9	27	58	100	151
115	10	29	61	104	156
120	11	31	64	108	161
125	12	33	67	112	165
130	13	35	70	115	170
135	15	37	72	119	174
140	16	39	75	122	178

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	12	33	65	104
20	2	14	38	74	119
25	2	14	39	76	122
30	2	14	39	76	122
35	2	14	39	76	122
40	2	14	39	76	122
45	2	14	37	72	116
50	2	13	35	68	109
55	2	12	32	62	101
60	2	11	29	57	92
65	1	10	27	52	83
70	1	9	24	46	75
75	1	8	21	41	67
80	1	7	19	37	60
85	1	6	17	33	53
90	1	6	15	30	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	4	8	13	20
45	2	5	9	14	21
50	2	5	9	15	22
55	3	6	10	16	22
60	3	6	11	16	23
65	3	6	11	17	24
70	3	7	12	18	25
75	4	7	12	18	25
80	4	7	12	19	26
85	4	8	13	19	27
90	4	8	13	20	27
95	4	8	14	20	28
100	5	9	14	21	28
105	5	9	14	21	29
110	5	9	15	21	29
115	5	9	15	22	30
120	5	10	15	22	30

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	5	9	15	21
20	3	6	11	17	24
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	10	16	23
50	3	6	10	15	21
55	2	5	9	14	20
60	2	5	8	13	18
65	2	4	7	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	1	3	5	8	12
85	1	3	5	7	11
90	1	2	4	7	9