The average Cable External Rotation is 21 kg for men and 15 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 1 kg |
| Novice | 7 kg |
| Intermediate | 21 kg |
| Advanced | 43 kg |
| Elite | 71 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.00x |
| Novice | 0.10x |
| Intermediate | 0.25x |
| Advanced | 0.55x |
| Elite | 0.90x |
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.
| 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 |
These are the most popular Cable External Rotation workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 2 kg |
| Novice | 7 kg |
| Intermediate | 15 kg |
| Advanced | 27 kg |
| Elite | 41 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05x |
| Novice | 0.10x |
| Intermediate | 0.20x |
| Advanced | 0.40x |
| Elite | 0.60x |
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.
| 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 |
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Strength Level analysed 1,185 qualifying results from 26,618 community lifts to produce our Cable External Rotation strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 26,618 |
|---|---|
| Qualifying results | 1,185 |
| Male results | 1,088 |
| Female results | 97 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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