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.

Our community Cable External Rotation standards are based on 4,287 lifts by Strength Level users
Cable External Rotation

Male Cable External Rotation Standards (lb)

Entire Community

Strength LevelWeight
Beginner5 lb
Novice19 lb
Intermediate41 lb
Advanced73 lb
Elite112 lb

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

BWBeg.Nov.Int.Adv.Elite
11019255082
120211285587
130313315892
140314346297
1504163766101
1605183969106
1706194273110
1807214476114
1908234779117
2009244982121
21010265185125
22011285388128
23012295590131
24013315893135
25014326095138
26015346298141
270163564100144
280173665103146
290183867105149
300183969107152
310194171110155

How many sets and reps of Cable External Rotation should I do?

These are the most popular Cable External Rotation workouts done by male lifters:

3x10 20%
3x15 9%
3x12 8%
2x10 5%
4x10 5%

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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.