RepolveGet the appShrug estimated 1RM calculator.
Estimate your shrug one-rep max from a completed set of 1–12 repetitions, then compare it with Repolve’s exercise benchmarks.
Calculate your shrug score
Enter the weight of ONE dumbbell, not the combined pair. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked shrug example
Illustrative shrug set: 25 kg for 8 completed repetitions. Use the load convention shown above and compare the same equipment and technique.
- Completed set
- 25 kg × 8 reps
- Estimated 1RM
- 31.7 kg per dumbbell
- Exercise score
- 16 · below beginner
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Shrug rep-to-max examples
Each row uses a completed set at 25 kg per dumbbell. Enter the weight of ONE dumbbell, not the combined pair. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM per dumbbell |
|---|---|
| 1 | 25.0 kg |
| 3 | 27.5 kg |
| 5 | 29.2 kg |
| 8 | 31.7 kg |
| 10 | 33.3 kg |
| 12 | 35.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight.
Muscles worked
The app lists back as the primary muscle group. In Repolve’s scoring model, this exercise supplies primary evidence for back. Training involvement and scoring coverage are different things.
Make your sessions comparable
Keep the dumbbell setup and shoulder movement consistent. Record grip aids and range-of-motion changes when comparing sessions.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Shrug strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.5× | 0.25× |
| Novice | 40 | 1× | 0.5× |
| Intermediate | 60 | 1.5× | 1× |
| Advanced | 100 | 2.25× | 1.5× |
| Elite | 125 | 3.25× | 2.25× |
Enter the weight of ONE dumbbell, not the combined pair. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Keep the completed load and repetitions alongside each estimate. Keep the dumbbell setup and shoulder movement consistent. Record grip aids and range-of-motion changes when comparing sessions. This page gives one exercise snapshot; saved workouts in Repolve let you follow your training history.
Learn how to compare strength progress · Understand your Strength Profile
Common variations
Although the app entry has broad aliases, its strength standard uses one dumbbell’s load. Do not enter a combined pair or barbell total in this calculator.
Shrug calculator questions
What weight should I enter?
Enter the weight of ONE dumbbell, not the combined pair.
How should I compare shrug sessions?
Keep the dumbbell setup and shoulder movement consistent. Record grip aids and range-of-motion changes when comparing sessions.
Can I substitute another variation?
Although the app entry has broad aliases, its strength standard uses one dumbbell’s load. Do not enter a combined pair or barbell total in this calculator.
Related lift calculators
About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.