Dumbbell External Rotation

Dumbbell External Rotation Standards

Measured in lb

Dumbbell External Rotation strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Dumbbell External Rotation standards are based on 7,640 lifts by Strength Level users
Dumbbell External Rotation

Male Dumbbell External Rotation Standards (lb)

Entire Community

Strength LevelWeight
Beginner9 lb
Novice20 lb
Intermediate37 lb
Advanced59 lb
Elite85 lb

How much should I be able to Dumbbell External Rotation? (lb)

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110411244264
120513274567
130515294871
140616315175
150718335478
160819355681
170921375984
1801022396187
1901124416490
2001225436692
2101326456895
2201428477097
23015294872100
24016305074102
25017325176104
26018335378107
27019345580109
28020355682111
29021365784113
30021375985115
31022396087117

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

These are the most popular Dumbbell External Rotation workouts done by male lifters:

3x12 19%
3x10 13%
3x20 9%
4x10 8%
3x15 6%

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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.