Cable Shrug

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

Log Cable Shrug

Average weight: Intermediate

Reference for an intermediate lifter.

Men 195 lb

Women 102 lb

Cable Shrug: Average weight [1RM]

Level
Beginner	60 lb	22 lb
Novice	116 lb	54 lb
Intermediate	195 lb	102 lb
Advanced	294 lb	165 lb
Elite	407 lb	239 lb

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 (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

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.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Cable Shrug 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

Back

Bent-Arm Barbell Pullover

Behind-The-Back Barbell Shrug

Back / Barbell

Reverse Hyperextension

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	24	60	116	188	274
120	31	70	129	205	295
130	37	80	142	222	314
140	44	90	155	237	333
150	51	99	167	252	351
160	57	108	179	267	368
170	64	117	190	281	384
180	70	126	201	295	400
190	77	135	212	308	415
200	83	143	223	320	430
210	90	151	233	333	444
220	96	159	243	345	458
230	102	167	253	356	472
240	108	175	263	368	485
250	114	183	272	379	497
260	120	190	281	390	510
270	126	198	290	400	522
280	132	205	299	410	533
290	137	212	307	420	545
300	143	219	316	430	556
310	149	226	324	440	567

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	51	99	166	250	346
20	59	113	190	286	397
25	60	116	195	294	407
30	60	116	195	294	407
35	60	116	195	294	407
40	60	116	195	294	407
45	57	110	185	279	386
50	54	104	174	262	362
55	49	96	161	242	335
60	45	87	147	221	306
65	41	79	132	199	276
70	37	71	119	179	248
75	33	63	106	160	222
80	29	57	95	143	198
85	26	51	85	128	178
90	24	46	77	116	160

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	28	62	110	168
100	10	33	70	120	181
110	14	38	77	130	193
120	17	43	84	139	204
130	20	48	91	148	215
140	23	53	98	157	225
150	26	58	104	165	235
160	29	62	111	172	244
170	32	67	116	180	253
180	35	71	122	187	261
190	38	76	128	194	269
200	41	80	133	200	277
210	44	84	138	207	285
220	47	88	143	213	292
230	50	92	148	219	299
240	53	95	153	225	306
250	56	99	158	230	312
260	58	103	163	236	319

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	46	87	140	203
20	22	53	99	160	233
25	22	54	102	165	239
30	22	54	102	165	239
35	22	54	102	165	239
40	22	54	102	165	239
45	21	51	97	156	226
50	20	48	91	147	212
55	19	45	84	136	196
60	17	41	77	124	179
65	15	37	69	112	162
70	14	33	62	100	145
75	12	29	56	90	130
80	11	26	50	80	116
85	10	24	44	72	104
90	9	21	40	65	94