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 2,000 lifts by Strength Level users
Dumbbell External Rotation

Male Dumbbell External Rotation Standards (lb)

Entire Community

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

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.

By Weight and Age

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

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lb
lb
years old

Female Dumbbell External Rotation Standards (lb)

Entire Community

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

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 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.

By Weight and Age

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

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lb
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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.