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Cable External Rotation Strength Standards for Men and Women

Discover how your Cable External Rotation performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Cable External Rotation Strength Level

Calculate Your Cable External Rotation Strength

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Cable External Rotation Weight Standards

Compare your Cable External Rotation performance to these weight standards and see where you stand.

LevelWeight
Beginner15 lbs
Novice29 lbs
Intermediate51 lbs
Advanced83 lbs
Elite122 lbs

Cable External Rotation Bodyweight Ratio Standards

See how your Cable External Rotation strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.25
Advanced0.45
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.50

Cable External Rotation Standards by Bodyweight

Find the Cable External Rotation strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs11 lbs19 lbs35 lbs60 lbs92 lbs
120 lbs12 lbs21 lbs38 lbs65 lbs97 lbs
130 lbs13 lbs23 lbs41 lbs68 lbs102 lbs
140 lbs13 lbs24 lbs44 lbs72 lbs107 lbs
150 lbs14 lbs26 lbs47 lbs76 lbs111 lbs
160 lbs15 lbs28 lbs49 lbs79 lbs116 lbs
170 lbs16 lbs29 lbs52 lbs83 lbs120 lbs
180 lbs17 lbs31 lbs54 lbs86 lbs124 lbs
190 lbs18 lbs33 lbs57 lbs89 lbs127 lbs
200 lbs19 lbs34 lbs59 lbs92 lbs131 lbs
210 lbs20 lbs36 lbs61 lbs95 lbs135 lbs
220 lbs21 lbs38 lbs63 lbs98 lbs138 lbs
230 lbs22 lbs39 lbs65 lbs100 lbs141 lbs
240 lbs23 lbs41 lbs68 lbs103 lbs145 lbs
250 lbs24 lbs42 lbs70 lbs105 lbs148 lbs
260 lbs25 lbs44 lbs72 lbs108 lbs151 lbs
270 lbs26 lbs45 lbs74 lbs110 lbs154 lbs
280 lbs27 lbs46 lbs75 lbs113 lbs156 lbs
290 lbs28 lbs48 lbs77 lbs115 lbs159 lbs
300 lbs28 lbs49 lbs79 lbs117 lbs162 lbs
310 lbs29 lbs51 lbs81 lbs120 lbs165 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs17 lbs28 lbs44 lbs64 lbs
100 lbs12 lbs18 lbs30 lbs47 lbs68 lbs
110 lbs12 lbs20 lbs32 lbs50 lbs72 lbs
120 lbs13 lbs21 lbs34 lbs53 lbs76 lbs
130 lbs14 lbs22 lbs36 lbs56 lbs79 lbs
140 lbs15 lbs24 lbs38 lbs58 lbs82 lbs
150 lbs15 lbs25 lbs40 lbs61 lbs85 lbs
160 lbs16 lbs26 lbs42 lbs63 lbs88 lbs
170 lbs17 lbs28 lbs44 lbs65 lbs91 lbs
180 lbs18 lbs29 lbs45 lbs67 lbs93 lbs
190 lbs19 lbs30 lbs47 lbs69 lbs96 lbs
200 lbs19 lbs31 lbs49 lbs71 lbs98 lbs
210 lbs20 lbs32 lbs50 lbs73 lbs100 lbs
220 lbs21 lbs33 lbs52 lbs75 lbs103 lbs
230 lbs22 lbs35 lbs53 lbs77 lbs105 lbs
240 lbs22 lbs36 lbs55 lbs79 lbs107 lbs
250 lbs23 lbs37 lbs56 lbs81 lbs109 lbs
260 lbs24 lbs38 lbs57 lbs82 lbs111 lbs

Cable External Rotation Standards by Age

Discover how Cable External Rotation strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs26 lbs45 lbs72 lbs105 lbs
2015 lbs28 lbs50 lbs81 lbs119 lbs
2515 lbs29 lbs51 lbs83 lbs122 lbs
3015 lbs29 lbs51 lbs83 lbs122 lbs
3515 lbs29 lbs51 lbs83 lbs122 lbs
4015 lbs29 lbs51 lbs83 lbs122 lbs
4515 lbs28 lbs49 lbs79 lbs116 lbs
5015 lbs27 lbs47 lbs75 lbs109 lbs
5514 lbs25 lbs44 lbs70 lbs102 lbs
6014 lbs24 lbs41 lbs65 lbs94 lbs
6514 lbs23 lbs38 lbs60 lbs86 lbs
7013 lbs21 lbs35 lbs55 lbs78 lbs
7513 lbs20 lbs33 lbs50 lbs71 lbs
8013 lbs19 lbs30 lbs46 lbs64 lbs
8512 lbs18 lbs28 lbs42 lbs59 lbs
9012 lbs17 lbs26 lbs39 lbs54 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs22 lbs35 lbs52 lbs74 lbs
2014 lbs23 lbs38 lbs58 lbs83 lbs
2514 lbs24 lbs39 lbs60 lbs85 lbs
3014 lbs24 lbs39 lbs60 lbs85 lbs
3514 lbs24 lbs39 lbs60 lbs85 lbs
4014 lbs24 lbs39 lbs60 lbs85 lbs
4514 lbs23 lbs37 lbs57 lbs81 lbs
5014 lbs22 lbs36 lbs54 lbs77 lbs
5514 lbs21 lbs34 lbs51 lbs72 lbs
6013 lbs20 lbs32 lbs47 lbs66 lbs
6513 lbs19 lbs30 lbs44 lbs61 lbs
7013 lbs18 lbs28 lbs40 lbs56 lbs
7512 lbs17 lbs26 lbs37 lbs51 lbs
8012 lbs17 lbs24 lbs34 lbs46 lbs
8512 lbs16 lbs23 lbs32 lbs43 lbs
9012 lbs15 lbs21 lbs30 lbs39 lbs

Cable External Rotation Overview

Cable External Rotation strengthens the rotator cuff muscles by externally rotating the shoulder, improving shoulder stability and reducing injury risk.

Muscles Worked

Equipment Needed

Cable Machine, Single Handle Attachment

How To Perform the Cable External Rotation

  1. Attach a single handle to a low pulley on a cable machine.
  2. Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with your outside hand.
  3. Position your elbow against your side, bent at a 90-degree angle.
  4. Keeping your elbow fixed, slowly rotate your arm outward until your forearm is parallel to the floor.
  5. Pause briefly, then return to the starting position in a controlled manner.
  6. Repeat for the desired number of repetitions, then switch sides.

Want to perfect your form? Check out our detailed guide on Cable External Rotation for proper technique and tips.

Pro Tips for Cable External Rotation

  • Keep your elbow fixed at your side to isolate the rotator cuff.
  • Perform the movement slowly and under control to maximize muscle engagement.
  • Avoid using too much weight; focus on form and technique.
  • Maintain a neutral spine and avoid leaning or twisting your torso.

Cable External Rotation Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Cable External Rotation?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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