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 dumbbell external rotation standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Dumbbell External Rotation Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 4 x0.03 11 x0.1 24 x0.22 42 x0.38 64 x0.58
120 5 x0.04 13 x0.11 27 x0.22 45 x0.38 67 x0.56
130 5 x0.04 15 x0.11 29 x0.22 48 x0.37 71 x0.55
140 6 x0.05 16 x0.12 31 x0.22 51 x0.36 75 x0.53
150 7 x0.05 18 x0.12 33 x0.22 54 x0.36 78 x0.52
160 8 x0.05 19 x0.12 35 x0.22 56 x0.35 81 x0.51
170 9 x0.06 21 x0.12 37 x0.22 59 x0.35 84 x0.49
180 10 x0.06 22 x0.12 39 x0.22 61 x0.34 87 x0.48
190 11 x0.06 24 x0.12 41 x0.22 64 x0.34 90 x0.47
200 12 x0.06 25 x0.13 43 x0.22 66 x0.33 92 x0.46
210 13 x0.06 26 x0.13 45 x0.21 68 x0.32 95 x0.45
220 14 x0.06 28 x0.13 47 x0.21 70 x0.32 97 x0.44
230 15 x0.07 29 x0.13 48 x0.21 72 x0.31 100 x0.43
240 16 x0.07 30 x0.13 50 x0.21 74 x0.31 102 x0.43
250 17 x0.07 32 x0.13 51 x0.21 76 x0.3 104 x0.42
260 18 x0.07 33 x0.13 53 x0.2 78 x0.3 107 x0.41
270 19 x0.07 34 x0.13 55 x0.2 80 x0.3 109 x0.4
280 20 x0.07 35 x0.13 56 x0.2 82 x0.29 111 x0.4
290 21 x0.07 36 x0.13 57 x0.2 84 x0.29 113 x0.39
300 21 x0.07 37 x0.12 59 x0.2 85 x0.28 115 x0.38
310 22 x0.07 39 x0.12 60 x0.19 87 x0.28 117 x0.38
All 9 20 37 59 85

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

Female Dumbbell External Rotation Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 3 x0.04 8 x0.09 16 x0.17 26 x0.29 38 x0.42
100 4 x0.04 9 x0.09 17 x0.17 28 x0.28 40 x0.4
110 5 x0.04 10 x0.09 19 x0.17 30 x0.27 42 x0.38
120 5 x0.04 11 x0.09 20 x0.17 31 x0.26 44 x0.37
130 6 x0.05 12 x0.09 21 x0.16 33 x0.25 46 x0.36
140 7 x0.05 13 x0.09 23 x0.16 34 x0.25 48 x0.34
150 7 x0.05 14 x0.09 24 x0.16 36 x0.24 50 x0.33
160 8 x0.05 15 x0.09 25 x0.16 37 x0.23 51 x0.32
170 9 x0.05 16 x0.09 26 x0.15 39 x0.23 53 x0.31
180 9 x0.05 17 x0.09 27 x0.15 40 x0.22 54 x0.3
190 10 x0.05 17 x0.09 28 x0.15 41 x0.22 56 x0.29
200 10 x0.05 18 x0.09 29 x0.14 42 x0.21 57 x0.29
210 11 x0.05 19 x0.09 30 x0.14 43 x0.21 59 x0.28
220 11 x0.05 20 x0.09 31 x0.14 44 x0.2 60 x0.27
230 12 x0.05 20 x0.09 32 x0.14 46 x0.2 61 x0.27
240 12 x0.05 21 x0.09 33 x0.14 47 x0.19 62 x0.26
250 13 x0.05 22 x0.09 33 x0.13 48 x0.19 63 x0.25
260 13 x0.05 22 x0.09 34 x0.13 49 x0.19 65 x0.25
All 6 13 23 35 49

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

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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.

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Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

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Exercise Comparisons

Compare dumbbell external rotation versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Hammer Curl Dumbbell Fly Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Floor Press Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Concentration Curl Dumbbell Squat Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Front Raise Renegade Row Dumbbell Side Bend Dumbbell Calf Raise Dumbbell Deadlift Chest Supported Dumbbell Row Dumbbell Wrist Curl Dumbbell Z Press Dumbbell Bench Pull Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Tate Press Incline Dumbbell Fly Dumbbell Upright Row Incline Dumbbell Curl Dumbbell Preacher Curl Decline Dumbbell Bench Press Close Grip Dumbbell Bench Press Incline Hammer Curl Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

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