Seated Dumbbell Shoulder Press vs Dumbbell External Rotation

Measured in kg

Seated Dumbbell Shoulder Press
Dumbbell External Rotation
Pounds (lb)
Kilograms (kg)

Male Strength Standards (kg)

Strength LevelSeated Dumbbell Shoulder PressDumbbell External Rotation
Beginner13 kg4 kg
Novice21 kg9 kg
Intermediate31 kg17 kg
Advanced44 kg27 kg
Elite59 kg39 kg

Female Strength Standards (kg)

Strength LevelSeated Dumbbell Shoulder PressDumbbell External Rotation
Beginner6 kg3 kg
Novice10 kg6 kg
Intermediate16 kg10 kg
Advanced24 kg16 kg
Elite32 kg22 kg