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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable External Rotation standards are based on 26,618 lifts by Strength Level users

Male
Female

Male

Male Cable External Rotation Standards (kg)

Weight

Strength Level	Weight
Beginner	1 kg
Novice	7 kg
Intermediate	21 kg
Advanced	43 kg
Elite	71 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.25x
Advanced	0.55x
Elite	0.90x

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 21 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 1 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	3	14	32	57
55	0	4	15	34	59
60	0	5	17	36	62
65	0	5	18	38	64
70	0	6	19	40	66
75	0	6	20	41	68
80	1	7	21	43	70
85	1	8	22	44	72
90	1	8	23	45	74
95	1	9	24	47	75
100	2	9	25	48	77
105	2	10	26	49	79
110	2	11	27	51	80
115	2	11	28	52	82
120	2	12	28	53	83
125	3	12	29	54	84
130	3	13	30	55	86
135	3	13	31	56	87
140	3	14	31	57	88

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	0	6	18	36	60
20	1	7	20	42	69
25	1	7	21	43	71
30	1	7	21	43	71
35	1	7	21	43	71
40	1	7	21	43	71
45	1	7	20	41	67
50	1	6	19	38	63
55	0	6	17	35	58
60	0	5	16	32	53
65	0	5	14	29	48
70	0	4	13	26	43
75	0	4	11	23	39
80	0	3	10	21	35
85	0	3	9	19	31
90	0	3	8	17	28

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%

3x30 5%

2x12 3%

3x20 3%

3x8 3%

2x20 3%

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
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	7 kg
Intermediate	15 kg
Advanced	27 kg
Elite	41 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.40x
Elite	0.60x

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 15 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
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	12	22	35
45	1	5	12	23	36
50	1	5	13	24	37
55	1	6	14	25	38
60	2	6	14	25	39
65	2	7	15	26	40
70	2	7	15	27	41
75	2	7	16	28	42
80	2	8	16	28	43
85	3	8	17	29	43
90	3	8	17	29	44
95	3	9	18	30	45
100	3	9	18	31	46
105	3	9	18	31	46
110	3	9	19	32	47
115	4	10	19	32	47
120	4	10	20	32	48

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	23	35
20	2	7	15	26	40
25	2	7	15	27	41
30	2	7	15	27	41
35	2	7	15	27	41
40	2	7	15	27	41
45	2	6	14	25	39
50	2	6	13	24	36
55	2	6	12	22	34
60	1	5	11	20	31
65	1	5	10	18	28
70	1	4	9	16	25
75	1	4	8	15	22
80	1	3	7	13	20
85	1	3	7	12	18
90	1	3	6	11	16

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:

2x15 26%

2x20 19%

3x20 12%

3x10 9%

3x15 5%

4x20 4%

5x10 3%

4x10 3%

2x6 2%

2x10 2%

3x8 2%

8x10 2%

3x12 2%

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

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	3	14	32	57
55	0	4	15	34	59
60	0	5	17	36	62
65	0	5	18	38	64
70	0	6	19	40	66
75	0	6	20	41	68
80	1	7	21	43	70
85	1	8	22	44	72
90	1	8	23	45	74
95	1	9	24	47	75
100	2	9	25	48	77
105	2	10	26	49	79
110	2	11	27	51	80
115	2	11	28	52	82
120	2	12	28	53	83
125	3	12	29	54	84
130	3	13	30	55	86
135	3	13	31	56	87
140	3	14	31	57	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	0	6	18	36	60
20	1	7	20	42	69
25	1	7	21	43	71
30	1	7	21	43	71
35	1	7	21	43	71
40	1	7	21	43	71
45	1	7	20	41	67
50	1	6	19	38	63
55	0	6	17	35	58
60	0	5	16	32	53
65	0	5	14	29	48
70	0	4	13	26	43
75	0	4	11	23	39
80	0	3	10	21	35
85	0	3	9	19	31
90	0	3	8	17	28

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	12	22	35
45	1	5	12	23	36
50	1	5	13	24	37
55	1	6	14	25	38
60	2	6	14	25	39
65	2	7	15	26	40
70	2	7	15	27	41
75	2	7	16	28	42
80	2	8	16	28	43
85	3	8	17	29	43
90	3	8	17	29	44
95	3	9	18	30	45
100	3	9	18	31	46
105	3	9	18	31	46
110	3	9	19	32	47
115	4	10	19	32	47
120	4	10	20	32	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	23	35
20	2	7	15	26	40
25	2	7	15	27	41
30	2	7	15	27	41
35	2	7	15	27	41
40	2	7	15	27	41
45	2	6	14	25	39
50	2	6	13	24	36
55	2	6	12	22	34
60	1	5	11	20	31
65	1	5	10	18	28
70	1	4	9	16	25
75	1	4	8	15	22
80	1	3	7	13	20
85	1	3	7	12	18
90	1	3	6	11	16

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	3	14	32	57
55	0	4	15	34	59
60	0	5	17	36	62
65	0	5	18	38	64
70	0	6	19	40	66
75	0	6	20	41	68
80	1	7	21	43	70
85	1	8	22	44	72
90	1	8	23	45	74
95	1	9	24	47	75
100	2	9	25	48	77
105	2	10	26	49	79
110	2	11	27	51	80
115	2	11	28	52	82
120	2	12	28	53	83
125	3	12	29	54	84
130	3	13	30	55	86
135	3	13	31	56	87
140	3	14	31	57	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	0	6	18	36	60
20	1	7	20	42	69
25	1	7	21	43	71
30	1	7	21	43	71
35	1	7	21	43	71
40	1	7	21	43	71
45	1	7	20	41	67
50	1	6	19	38	63
55	0	6	17	35	58
60	0	5	16	32	53
65	0	5	14	29	48
70	0	4	13	26	43
75	0	4	11	23	39
80	0	3	10	21	35
85	0	3	9	19	31
90	0	3	8	17	28

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	12	22	35
45	1	5	12	23	36
50	1	5	13	24	37
55	1	6	14	25	38
60	2	6	14	25	39
65	2	7	15	26	40
70	2	7	15	27	41
75	2	7	16	28	42
80	2	8	16	28	43
85	3	8	17	29	43
90	3	8	17	29	44
95	3	9	18	30	45
100	3	9	18	31	46
105	3	9	18	31	46
110	3	9	19	32	47
115	4	10	19	32	47
120	4	10	20	32	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	23	35
20	2	7	15	26	40
25	2	7	15	27	41
30	2	7	15	27	41
35	2	7	15	27	41
40	2	7	15	27	41
45	2	6	14	25	39
50	2	6	13	24	36
55	2	6	12	22	34
60	1	5	11	20	31
65	1	5	10	18	28
70	1	4	9	16	25
75	1	4	8	15	22
80	1	3	7	13	20
85	1	3	7	12	18
90	1	3	6	11	16

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

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

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Cable External Rotation Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	3	14	32	57
55	0	4	15	34	59
60	0	5	17	36	62
65	0	5	18	38	64
70	0	6	19	40	66
75	0	6	20	41	68
80	1	7	21	43	70
85	1	8	22	44	72
90	1	8	23	45	74
95	1	9	24	47	75
100	2	9	25	48	77
105	2	10	26	49	79
110	2	11	27	51	80
115	2	11	28	52	82
120	2	12	28	53	83
125	3	12	29	54	84
130	3	13	30	55	86
135	3	13	31	56	87
140	3	14	31	57	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	0	6	18	36	60
20	1	7	20	42	69
25	1	7	21	43	71
30	1	7	21	43	71
35	1	7	21	43	71
40	1	7	21	43	71
45	1	7	20	41	67
50	1	6	19	38	63
55	0	6	17	35	58
60	0	5	16	32	53
65	0	5	14	29	48
70	0	4	13	26	43
75	0	4	11	23	39
80	0	3	10	21	35
85	0	3	9	19	31
90	0	3	8	17	28

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	12	22	35
45	1	5	12	23	36
50	1	5	13	24	37
55	1	6	14	25	38
60	2	6	14	25	39
65	2	7	15	26	40
70	2	7	15	27	41
75	2	7	16	28	42
80	2	8	16	28	43
85	3	8	17	29	43
90	3	8	17	29	44
95	3	9	18	30	45
100	3	9	18	31	46
105	3	9	18	31	46
110	3	9	19	32	47
115	4	10	19	32	47
120	4	10	20	32	48

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	23	35
20	2	7	15	26	40
25	2	7	15	27	41
30	2	7	15	27	41
35	2	7	15	27	41
40	2	7	15	27	41
45	2	6	14	25	39
50	2	6	13	24	36
55	2	6	12	22	34
60	1	5	11	20	31
65	1	5	10	18	28
70	1	4	9	16	25
75	1	4	8	15	22
80	1	3	7	13	20
85	1	3	7	12	18
90	1	3	6	11	16

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