Strength Level | Weight |
---|---|
Beginner | 9 lb |
Novice | 20 lb |
Intermediate | 37 lb |
Advanced | 59 lb |
Elite | 85 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.20x |
Advanced | 0.35x |
Elite | 0.50x |
What is the average Dumbbell External Rotation? The average Dumbbell External Rotation weight for a male lifter is 37 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell External Rotation? Male beginners should aim to lift 9 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 4 | 11 | 24 | 42 | 64 |
120 | 5 | 13 | 27 | 45 | 67 |
130 | 5 | 15 | 29 | 48 | 71 |
140 | 6 | 16 | 31 | 51 | 75 |
150 | 7 | 18 | 33 | 54 | 78 |
160 | 8 | 19 | 35 | 56 | 81 |
170 | 9 | 21 | 37 | 59 | 84 |
180 | 10 | 22 | 39 | 61 | 87 |
190 | 11 | 24 | 41 | 64 | 90 |
200 | 12 | 25 | 43 | 66 | 92 |
210 | 13 | 26 | 45 | 68 | 95 |
220 | 14 | 28 | 47 | 70 | 97 |
230 | 15 | 29 | 48 | 72 | 100 |
240 | 16 | 30 | 50 | 74 | 102 |
250 | 17 | 32 | 51 | 76 | 104 |
260 | 18 | 33 | 53 | 78 | 107 |
270 | 19 | 34 | 55 | 80 | 109 |
280 | 20 | 35 | 56 | 82 | 111 |
290 | 21 | 36 | 57 | 84 | 113 |
300 | 21 | 37 | 59 | 85 | 115 |
310 | 22 | 39 | 60 | 87 | 117 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 7 | 17 | 32 | 51 | 73 |
20 | 8 | 20 | 36 | 58 | 83 |
25 | 9 | 20 | 37 | 59 | 85 |
30 | 9 | 20 | 37 | 59 | 85 |
35 | 9 | 20 | 37 | 59 | 85 |
40 | 9 | 20 | 37 | 59 | 85 |
45 | 8 | 19 | 35 | 56 | 81 |
50 | 8 | 18 | 33 | 53 | 76 |
55 | 7 | 17 | 31 | 49 | 70 |
60 | 7 | 15 | 28 | 45 | 64 |
65 | 6 | 14 | 25 | 40 | 58 |
70 | 5 | 12 | 23 | 36 | 52 |
75 | 5 | 11 | 20 | 32 | 47 |
80 | 4 | 10 | 18 | 29 | 42 |
85 | 4 | 9 | 16 | 26 | 37 |
90 | 3 | 8 | 15 | 23 | 34 |
Strength Level | Weight |
---|---|
Beginner | 6 lb |
Novice | 13 lb |
Intermediate | 23 lb |
Advanced | 35 lb |
Elite | 49 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.15x |
Advanced | 0.25x |
Elite | 0.35x |
What is the average Dumbbell External Rotation? The average Dumbbell External Rotation weight for a female lifter is 23 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell External Rotation? Female beginners should aim to lift 6 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 3 | 8 | 16 | 26 | 38 |
100 | 4 | 9 | 17 | 28 | 40 |
110 | 5 | 10 | 19 | 30 | 42 |
120 | 5 | 11 | 20 | 31 | 44 |
130 | 6 | 12 | 21 | 33 | 46 |
140 | 7 | 13 | 23 | 34 | 48 |
150 | 7 | 14 | 24 | 36 | 50 |
160 | 8 | 15 | 25 | 37 | 51 |
170 | 9 | 16 | 26 | 39 | 53 |
180 | 9 | 17 | 27 | 40 | 54 |
190 | 10 | 17 | 28 | 41 | 56 |
200 | 10 | 18 | 29 | 42 | 57 |
210 | 11 | 19 | 30 | 43 | 59 |
220 | 11 | 20 | 31 | 44 | 60 |
230 | 12 | 20 | 32 | 46 | 61 |
240 | 12 | 21 | 33 | 47 | 62 |
250 | 13 | 22 | 33 | 48 | 63 |
260 | 13 | 22 | 34 | 49 | 65 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 5 | 11 | 19 | 30 | 42 |
20 | 6 | 13 | 22 | 34 | 48 |
25 | 6 | 13 | 23 | 35 | 49 |
30 | 6 | 13 | 23 | 35 | 49 |
35 | 6 | 13 | 23 | 35 | 49 |
40 | 6 | 13 | 23 | 35 | 49 |
45 | 6 | 12 | 22 | 33 | 47 |
50 | 6 | 12 | 20 | 31 | 44 |
55 | 5 | 11 | 19 | 29 | 41 |
60 | 5 | 10 | 17 | 26 | 37 |
65 | 4 | 9 | 15 | 24 | 33 |
70 | 4 | 8 | 14 | 21 | 30 |
75 | 3 | 7 | 12 | 19 | 27 |
80 | 3 | 6 | 11 | 17 | 24 |
85 | 3 | 6 | 10 | 15 | 22 |
90 | 2 | 5 | 9 | 14 | 19 |
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. |