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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell External Rotation standards are based on 8,707 lifts by Strength Level users

Male
Female

Male

Male Dumbbell External Rotation Standards (lb)

Weight

Strength Level	Weight
Beginner	9 lb
Novice	20 lb
Intermediate	37 lb
Advanced	59 lb
Elite	85 lb

Bodyweight Ratio

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.

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
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

By Age

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

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 lb
Novice	13 lb
Intermediate	23 lb
Advanced	35 lb
Elite	49 lb

Bodyweight Ratio

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.

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
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

By Age

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

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

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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.

Other Languages

Dumbbell External Rotation (EN)
Rotación externa con mancuerna (ES)
Rotacja zewnętrzna ramienia z hantlem (PL)
Rotazione Esterna con Manubri (IT)
Rotação externa com halteres (PT)

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

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
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

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
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

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
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

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
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

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
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

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