Dumbbell External Rotation Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell External Rotation standards are based on 30,184 lifts by Strength Level users

Male
Female

Male

Male Dumbbell External Rotation Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	7 kg
Intermediate	17 kg
Advanced	32 kg
Elite	51 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.20x
Advanced	0.40x
Elite	0.65x

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

What is the average Dumbbell External Rotation? The average Dumbbell External Rotation weight for a male lifter is 17 kg (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 2 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	15	28	45
55	1	6	15	29	46
60	1	6	16	30	47
65	1	6	16	30	48
70	1	7	17	31	49
75	1	7	17	32	50
80	2	7	17	32	51
85	2	7	18	33	51
90	2	8	18	33	52
95	2	8	19	34	52
100	2	8	19	34	53
105	2	8	19	35	54
110	2	9	20	35	54
115	2	9	20	36	55
120	2	9	20	36	55
125	3	9	21	36	56
130	3	9	21	37	56
135	3	10	21	37	56
140	3	10	21	37	57

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	6	15	27	43
20	1	7	17	31	49
25	2	7	17	32	51
30	2	7	17	32	51
35	2	7	17	32	51
40	2	7	17	32	51
45	1	7	16	31	48
50	1	6	15	29	45
55	1	6	14	26	41
60	1	5	13	24	38
65	1	5	12	22	34
70	1	4	11	20	31
75	1	4	9	18	28
80	1	3	9	16	25
85	1	3	8	14	22
90	1	3	7	13	20

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%

3x8 5%

2x10 5%

2x12 4%

4x12 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	47
2	3	10	13%	31
3	3	20	9%	22
4	4	10	8%	19
5	3	15	6%	15
6	3	8	5%	13
6	2	10	5%	13
8	2	12	4%	10
9	4	12	4%	9
10	4	8	3%	7

Calculate Your Strength Level

Female

Female Dumbbell External Rotation Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	5 kg
Intermediate	12 kg
Advanced	20 kg
Elite	31 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.50x

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

What is the average Dumbbell External Rotation? The average Dumbbell External Rotation weight for a female lifter is 12 kg (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 2 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	7	13	22
45	1	3	8	15	24
50	1	4	9	16	26
55	1	5	10	18	27
60	2	5	11	19	29
65	2	6	12	20	30
70	2	6	13	22	32
75	3	7	14	23	33
80	3	8	15	24	34
85	4	8	15	25	36
90	4	9	16	26	37
95	4	9	17	27	38
100	5	10	18	28	39
105	5	11	18	29	40
110	5	11	19	29	41
115	6	12	20	30	42
120	6	12	21	31	43

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	4	10	17	26
20	1	5	11	20	30
25	2	5	12	20	31
30	2	5	12	20	31
35	2	5	12	20	31
40	2	5	12	20	31
45	1	5	11	19	29
50	1	5	10	18	27
55	1	4	9	17	25
60	1	4	9	15	23
65	1	4	8	14	21
70	1	3	7	12	19
75	1	3	6	11	17
80	1	3	6	10	15
85	1	2	5	9	13
90	1	2	5	8	12

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

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

3x10 23%

3x15 17%

4x12 13%

2x12 10%

3x12 10%

3x8 10%

6x15 3%

2x15 3%

5x6 3%

2x10 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	7
2	3	15	17%	5
3	4	12	13%	4
4	2	12	10%	3
4	3	12	10%	3
4	3	8	10%	3
7	6	15	3%	1
7	2	15	3%	1
7	5	6	3%	1
7	2	10	3%	1
7	4	8	3%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	15	28	45
55	1	6	15	29	46
60	1	6	16	30	47
65	1	6	16	30	48
70	1	7	17	31	49
75	1	7	17	32	50
80	2	7	17	32	51
85	2	7	18	33	51
90	2	8	18	33	52
95	2	8	19	34	52
100	2	8	19	34	53
105	2	8	19	35	54
110	2	9	20	35	54
115	2	9	20	36	55
120	2	9	20	36	55
125	3	9	21	36	56
130	3	9	21	37	56
135	3	10	21	37	56
140	3	10	21	37	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	6	15	27	43
20	1	7	17	31	49
25	2	7	17	32	51
30	2	7	17	32	51
35	2	7	17	32	51
40	2	7	17	32	51
45	1	7	16	31	48
50	1	6	15	29	45
55	1	6	14	26	41
60	1	5	13	24	38
65	1	5	12	22	34
70	1	4	11	20	31
75	1	4	9	18	28
80	1	3	9	16	25
85	1	3	8	14	22
90	1	3	7	13	20

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	47
2	3	10	13%	31
3	3	20	9%	22
4	4	10	8%	19
5	3	15	6%	15
6	3	8	5%	13
6	2	10	5%	13
8	2	12	4%	10
9	4	12	4%	9
10	4	8	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	7	13	22
45	1	3	8	15	24
50	1	4	9	16	26
55	1	5	10	18	27
60	2	5	11	19	29
65	2	6	12	20	30
70	2	6	13	22	32
75	3	7	14	23	33
80	3	8	15	24	34
85	4	8	15	25	36
90	4	9	16	26	37
95	4	9	17	27	38
100	5	10	18	28	39
105	5	11	18	29	40
110	5	11	19	29	41
115	6	12	20	30	42
120	6	12	21	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	4	10	17	26
20	1	5	11	20	30
25	2	5	12	20	31
30	2	5	12	20	31
35	2	5	12	20	31
40	2	5	12	20	31
45	1	5	11	19	29
50	1	5	10	18	27
55	1	4	9	17	25
60	1	4	9	15	23
65	1	4	8	14	21
70	1	3	7	12	19
75	1	3	6	11	17
80	1	3	6	10	15
85	1	2	5	9	13
90	1	2	5	8	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	7
2	3	15	17%	5
3	4	12	13%	4
4	2	12	10%	3
4	3	12	10%	3
4	3	8	10%	3
7	6	15	3%	1
7	2	15	3%	1
7	5	6	3%	1
7	2	10	3%	1
7	4	8	3%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	15	28	45
55	1	6	15	29	46
60	1	6	16	30	47
65	1	6	16	30	48
70	1	7	17	31	49
75	1	7	17	32	50
80	2	7	17	32	51
85	2	7	18	33	51
90	2	8	18	33	52
95	2	8	19	34	52
100	2	8	19	34	53
105	2	8	19	35	54
110	2	9	20	35	54
115	2	9	20	36	55
120	2	9	20	36	55
125	3	9	21	36	56
130	3	9	21	37	56
135	3	10	21	37	56
140	3	10	21	37	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	6	15	27	43
20	1	7	17	31	49
25	2	7	17	32	51
30	2	7	17	32	51
35	2	7	17	32	51
40	2	7	17	32	51
45	1	7	16	31	48
50	1	6	15	29	45
55	1	6	14	26	41
60	1	5	13	24	38
65	1	5	12	22	34
70	1	4	11	20	31
75	1	4	9	18	28
80	1	3	9	16	25
85	1	3	8	14	22
90	1	3	7	13	20

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	47
2	3	10	13%	31
3	3	20	9%	22
4	4	10	8%	19
5	3	15	6%	15
6	3	8	5%	13
6	2	10	5%	13
8	2	12	4%	10
9	4	12	4%	9
10	4	8	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	7	13	22
45	1	3	8	15	24
50	1	4	9	16	26
55	1	5	10	18	27
60	2	5	11	19	29
65	2	6	12	20	30
70	2	6	13	22	32
75	3	7	14	23	33
80	3	8	15	24	34
85	4	8	15	25	36
90	4	9	16	26	37
95	4	9	17	27	38
100	5	10	18	28	39
105	5	11	18	29	40
110	5	11	19	29	41
115	6	12	20	30	42
120	6	12	21	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	4	10	17	26
20	1	5	11	20	30
25	2	5	12	20	31
30	2	5	12	20	31
35	2	5	12	20	31
40	2	5	12	20	31
45	1	5	11	19	29
50	1	5	10	18	27
55	1	4	9	17	25
60	1	4	9	15	23
65	1	4	8	14	21
70	1	3	7	12	19
75	1	3	6	11	17
80	1	3	6	10	15
85	1	2	5	9	13
90	1	2	5	8	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	7
2	3	15	17%	5
3	4	12	13%	4
4	2	12	10%	3
4	3	12	10%	3
4	3	8	10%	3
7	6	15	3%	1
7	2	15	3%	1
7	5	6	3%	1
7	2	10	3%	1
7	4	8	3%	1

Dumbbell External Rotation Standards

Measured in kg

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

Male

Male Dumbbell External Rotation Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Dumbbell External Rotation Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	15	28	45
55	1	6	15	29	46
60	1	6	16	30	47
65	1	6	16	30	48
70	1	7	17	31	49
75	1	7	17	32	50
80	2	7	17	32	51
85	2	7	18	33	51
90	2	8	18	33	52
95	2	8	19	34	52
100	2	8	19	34	53
105	2	8	19	35	54
110	2	9	20	35	54
115	2	9	20	36	55
120	2	9	20	36	55
125	3	9	21	36	56
130	3	9	21	37	56
135	3	10	21	37	56
140	3	10	21	37	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	6	15	27	43
20	1	7	17	31	49
25	2	7	17	32	51
30	2	7	17	32	51
35	2	7	17	32	51
40	2	7	17	32	51
45	1	7	16	31	48
50	1	6	15	29	45
55	1	6	14	26	41
60	1	5	13	24	38
65	1	5	12	22	34
70	1	4	11	20	31
75	1	4	9	18	28
80	1	3	9	16	25
85	1	3	8	14	22
90	1	3	7	13	20

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	47
2	3	10	13%	31
3	3	20	9%	22
4	4	10	8%	19
5	3	15	6%	15
6	3	8	5%	13
6	2	10	5%	13
8	2	12	4%	10
9	4	12	4%	9
10	4	8	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	7	13	22
45	1	3	8	15	24
50	1	4	9	16	26
55	1	5	10	18	27
60	2	5	11	19	29
65	2	6	12	20	30
70	2	6	13	22	32
75	3	7	14	23	33
80	3	8	15	24	34
85	4	8	15	25	36
90	4	9	16	26	37
95	4	9	17	27	38
100	5	10	18	28	39
105	5	11	18	29	40
110	5	11	19	29	41
115	6	12	20	30	42
120	6	12	21	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	4	10	17	26
20	1	5	11	20	30
25	2	5	12	20	31
30	2	5	12	20	31
35	2	5	12	20	31
40	2	5	12	20	31
45	1	5	11	19	29
50	1	5	10	18	27
55	1	4	9	17	25
60	1	4	9	15	23
65	1	4	8	14	21
70	1	3	7	12	19
75	1	3	6	11	17
80	1	3	6	10	15
85	1	2	5	9	13
90	1	2	5	8	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	7
2	3	15	17%	5
3	4	12	13%	4
4	2	12	10%	3
4	3	12	10%	3
4	3	8	10%	3
7	6	15	3%	1
7	2	15	3%	1
7	5	6	3%	1
7	2	10	3%	1
7	4	8	3%	1