Cable External Rotation

Cable External Rotation Standards

Measured in lb

Cable External Rotation strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Newly added! Our cable external rotation standards will improve as we collect data from Strength Level users
Cable External Rotation

Male Cable External Rotation Standards (lb)

Entire Community

Strength Level Weight
Beginner 5 lb
Novice 19 lb
Intermediate 41 lb
Advanced 73 lb
Elite 112 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.25x
Advanced 0.45x
Elite 0.65x

How much should I be able to Cable External Rotation? (lb)

What is the average Cable External Rotation? The average Cable External Rotation weight for a male lifter is 41 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable External Rotation? Male beginners should aim to lift 5 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 1 9 25 50 82
120 2 11 28 55 87
130 3 13 31 58 92
140 3 14 34 62 97
150 4 16 37 66 101
160 5 18 39 69 106
170 6 19 42 73 110
180 7 21 44 76 114
190 8 23 47 79 117
200 9 24 49 82 121
210 10 26 51 85 125
220 11 28 53 88 128
230 12 29 55 90 131
240 13 31 58 93 135
250 14 32 60 95 138
260 15 34 62 98 141
270 16 35 64 100 144
280 17 36 65 103 146
290 18 38 67 105 149
300 18 39 69 107 152
310 19 41 71 110 155
Age Beg. Nov. Int. Adv. Elite
15 5 16 35 62 95
20 5 18 40 71 109
25 5 19 41 73 112
30 5 19 41 73 112
35 5 19 41 73 112
40 5 19 41 73 112
45 5 18 39 69 106
50 5 17 37 65 99
55 4 15 34 60 92
60 4 14 31 55 84
65 4 13 28 50 76
70 3 11 25 45 68
75 3 10 23 40 61
80 3 9 20 36 54
85 2 8 18 32 49
90 2 7 16 29 44

Calculate Your Strength Level

lb
lb
years old

Female Cable External Rotation Standards (lb)

Entire Community

Strength Level Weight
Beginner 4 lb
Novice 14 lb
Intermediate 29 lb
Advanced 50 lb
Elite 75 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.35x
Elite 0.50x

How much should I be able to Cable External Rotation? (lb)

What is the average Cable External Rotation? The average Cable External Rotation weight for a female lifter is 29 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable External Rotation? Female beginners should aim to lift 4 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 1 7 18 34 54
100 2 8 20 37 58
110 2 10 22 40 62
120 3 11 24 43 66
130 4 12 26 46 69
140 5 14 28 48 72
150 5 15 30 51 75
160 6 16 32 53 78
170 7 18 34 55 81
180 8 19 35 57 83
190 9 20 37 59 86
200 9 21 39 61 88
210 10 22 40 63 90
220 11 23 42 65 93
230 12 25 43 67 95
240 12 26 45 69 97
250 13 27 46 71 99
260 14 28 47 72 101
Age Beg. Nov. Int. Adv. Elite
15 4 12 25 42 64
20 4 13 28 48 73
25 4 14 29 50 75
30 4 14 29 50 75
35 4 14 29 50 75
40 4 14 29 50 75
45 4 13 27 47 71
50 4 12 26 44 67
55 4 11 24 41 62
60 3 10 22 37 56
65 3 9 20 34 51
70 3 8 18 30 46
75 2 7 16 27 41
80 2 7 14 24 36
85 2 6 13 22 33
90 2 5 11 20 29

Calculate Your Strength Level

lb
lb
years old

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.