Cable External Rotation

Cable External Rotation Standards

Measured in kg

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 4,003 lifts by Strength Level users
Cable External Rotation

Male Cable External Rotation Standards (kg)

Entire Community

Strength LevelWeight
Beginner2 kg
Novice9 kg
Intermediate19 kg
Advanced33 kg
Elite51 kg

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

What is the average Cable External Rotation? The average Cable External Rotation weight for a male lifter is 19 kg (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 2 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5004122337
5515132540
6016142742
6527162945
7028173147
7538183249
8039203451
85310213553
90411223755
95412233856
100513244058
105513254160
110614264261
115615274463
120716284564
125716294666
130817304767
135818314869
140918325070

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%

Calculate Your Strength Level

kg
kg
years old

Create Standards

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.