These are the most popular Cable External Rotation workouts done by male lifters:
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.
Male
Male Cable External Rotation Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 2 kg |
Novice | 9 kg |
Intermediate | 19 kg |
Advanced | 33 kg |
Elite | 51 kg |
Bodyweight Ratio
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? (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
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 0 | 4 | 12 | 23 | 37 |
55 | 1 | 5 | 13 | 25 | 40 |
60 | 1 | 6 | 14 | 27 | 42 |
65 | 2 | 7 | 16 | 29 | 45 |
70 | 2 | 8 | 17 | 31 | 47 |
75 | 3 | 8 | 18 | 32 | 49 |
80 | 3 | 9 | 20 | 34 | 51 |
85 | 3 | 10 | 21 | 35 | 53 |
90 | 4 | 11 | 22 | 37 | 55 |
95 | 4 | 12 | 23 | 38 | 56 |
100 | 5 | 13 | 24 | 40 | 58 |
105 | 5 | 13 | 25 | 41 | 60 |
110 | 6 | 14 | 26 | 42 | 61 |
115 | 6 | 15 | 27 | 44 | 63 |
120 | 7 | 16 | 28 | 45 | 64 |
125 | 7 | 16 | 29 | 46 | 66 |
130 | 8 | 17 | 30 | 47 | 67 |
135 | 8 | 18 | 31 | 48 | 69 |
140 | 9 | 18 | 32 | 50 | 70 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 2 | 7 | 16 | 28 | 43 |
20 | 2 | 8 | 18 | 32 | 49 |
25 | 2 | 9 | 19 | 33 | 51 |
30 | 2 | 9 | 19 | 33 | 51 |
35 | 2 | 9 | 19 | 33 | 51 |
40 | 2 | 9 | 19 | 33 | 51 |
45 | 2 | 8 | 18 | 31 | 48 |
50 | 2 | 8 | 17 | 30 | 45 |
55 | 2 | 7 | 16 | 27 | 42 |
60 | 2 | 6 | 14 | 25 | 38 |
65 | 2 | 6 | 13 | 23 | 34 |
70 | 1 | 5 | 11 | 20 | 31 |
75 | 1 | 5 | 10 | 18 | 28 |
80 | 1 | 4 | 9 | 16 | 25 |
85 | 1 | 4 | 8 | 14 | 22 |
90 | 1 | 3 | 7 | 13 | 20 |
How many sets and reps of Cable External Rotation should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 20% | 131 |
2 | 3 | 15 | 9% | 61 |
3 | 3 | 12 | 8% | 52 |
4 | 2 | 10 | 5% | 35 |
5 | 4 | 10 | 5% | 31 |
5 | 3 | 30 | 5% | 31 |
7 | 2 | 12 | 3% | 22 |
8 | 3 | 20 | 3% | 21 |
9 | 3 | 8 | 3% | 20 |
10 | 2 | 20 | 3% | 18 |
Calculate Your Strength Level
Female
Female Cable External Rotation Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 2 kg |
Novice | 6 kg |
Intermediate | 13 kg |
Advanced | 23 kg |
Elite | 34 kg |
Bodyweight Ratio
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? (kg)
What is the average Cable External Rotation? The average Cable External Rotation weight for a female lifter is 13 kg (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 2 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 0 | 3 | 8 | 15 | 24 |
45 | 1 | 4 | 9 | 17 | 26 |
50 | 1 | 4 | 10 | 18 | 28 |
55 | 1 | 5 | 11 | 20 | 30 |
60 | 2 | 6 | 12 | 21 | 32 |
65 | 2 | 6 | 13 | 22 | 33 |
70 | 3 | 7 | 14 | 23 | 35 |
75 | 3 | 8 | 15 | 25 | 36 |
80 | 3 | 8 | 16 | 26 | 37 |
85 | 4 | 9 | 17 | 27 | 39 |
90 | 4 | 10 | 17 | 28 | 40 |
95 | 5 | 10 | 18 | 29 | 41 |
100 | 5 | 11 | 19 | 30 | 42 |
105 | 5 | 11 | 20 | 31 | 43 |
110 | 6 | 12 | 20 | 31 | 44 |
115 | 6 | 12 | 21 | 32 | 45 |
120 | 6 | 13 | 22 | 33 | 46 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 2 | 5 | 11 | 19 | 29 |
20 | 2 | 6 | 13 | 22 | 33 |
25 | 2 | 6 | 13 | 23 | 34 |
30 | 2 | 6 | 13 | 23 | 34 |
35 | 2 | 6 | 13 | 23 | 34 |
40 | 2 | 6 | 13 | 23 | 34 |
45 | 2 | 6 | 12 | 21 | 32 |
50 | 2 | 6 | 12 | 20 | 30 |
55 | 2 | 5 | 11 | 19 | 28 |
60 | 1 | 5 | 10 | 17 | 25 |
65 | 1 | 4 | 9 | 15 | 23 |
70 | 1 | 4 | 8 | 14 | 21 |
75 | 1 | 3 | 7 | 12 | 18 |
80 | 1 | 3 | 6 | 11 | 17 |
85 | 1 | 3 | 6 | 10 | 15 |
90 | 1 | 2 | 5 | 9 | 13 |
How many sets and reps of Cable External Rotation should I do?
These are the most popular Cable External Rotation workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 2 | 15 | 26% | 24 |
2 | 2 | 20 | 19% | 18 |
3 | 3 | 20 | 12% | 11 |
4 | 3 | 10 | 9% | 8 |
5 | 3 | 15 | 5% | 5 |
6 | 4 | 20 | 4% | 4 |
7 | 5 | 10 | 3% | 3 |
7 | 4 | 10 | 3% | 3 |
9 | 2 | 6 | 2% | 2 |
9 | 2 | 10 | 2% | 2 |
9 | 3 | 8 | 2% | 2 |
9 | 8 | 10 | 2% | 2 |
9 | 3 | 12 | 2% | 2 |
Calculate Your Strength Level
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The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |