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
Cable External Rotation Weight Standards
Compare your Cable External Rotation performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 15 lbs |
| Novice | 29 lbs |
| Intermediate | 51 lbs |
| Advanced | 83 lbs |
| Elite | 122 lbs |
Cable External Rotation Bodyweight Ratio Standards
See how your Cable External Rotation strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.25 |
| Advanced | 0.45 |
| Elite | 0.65 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.20 |
| Advanced | 0.35 |
| Elite | 0.50 |
Cable External Rotation Standards by Bodyweight
Find the Cable External Rotation strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 11 lbs | 19 lbs | 35 lbs | 60 lbs | 92 lbs |
| 120 lbs | 12 lbs | 21 lbs | 38 lbs | 65 lbs | 97 lbs |
| 130 lbs | 13 lbs | 23 lbs | 41 lbs | 68 lbs | 102 lbs |
| 140 lbs | 13 lbs | 24 lbs | 44 lbs | 72 lbs | 107 lbs |
| 150 lbs | 14 lbs | 26 lbs | 47 lbs | 76 lbs | 111 lbs |
| 160 lbs | 15 lbs | 28 lbs | 49 lbs | 79 lbs | 116 lbs |
| 170 lbs | 16 lbs | 29 lbs | 52 lbs | 83 lbs | 120 lbs |
| 180 lbs | 17 lbs | 31 lbs | 54 lbs | 86 lbs | 124 lbs |
| 190 lbs | 18 lbs | 33 lbs | 57 lbs | 89 lbs | 127 lbs |
| 200 lbs | 19 lbs | 34 lbs | 59 lbs | 92 lbs | 131 lbs |
| 210 lbs | 20 lbs | 36 lbs | 61 lbs | 95 lbs | 135 lbs |
| 220 lbs | 21 lbs | 38 lbs | 63 lbs | 98 lbs | 138 lbs |
| 230 lbs | 22 lbs | 39 lbs | 65 lbs | 100 lbs | 141 lbs |
| 240 lbs | 23 lbs | 41 lbs | 68 lbs | 103 lbs | 145 lbs |
| 250 lbs | 24 lbs | 42 lbs | 70 lbs | 105 lbs | 148 lbs |
| 260 lbs | 25 lbs | 44 lbs | 72 lbs | 108 lbs | 151 lbs |
| 270 lbs | 26 lbs | 45 lbs | 74 lbs | 110 lbs | 154 lbs |
| 280 lbs | 27 lbs | 46 lbs | 75 lbs | 113 lbs | 156 lbs |
| 290 lbs | 28 lbs | 48 lbs | 77 lbs | 115 lbs | 159 lbs |
| 300 lbs | 28 lbs | 49 lbs | 79 lbs | 117 lbs | 162 lbs |
| 310 lbs | 29 lbs | 51 lbs | 81 lbs | 120 lbs | 165 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 11 lbs | 17 lbs | 28 lbs | 44 lbs | 64 lbs |
| 100 lbs | 12 lbs | 18 lbs | 30 lbs | 47 lbs | 68 lbs |
| 110 lbs | 12 lbs | 20 lbs | 32 lbs | 50 lbs | 72 lbs |
| 120 lbs | 13 lbs | 21 lbs | 34 lbs | 53 lbs | 76 lbs |
| 130 lbs | 14 lbs | 22 lbs | 36 lbs | 56 lbs | 79 lbs |
| 140 lbs | 15 lbs | 24 lbs | 38 lbs | 58 lbs | 82 lbs |
| 150 lbs | 15 lbs | 25 lbs | 40 lbs | 61 lbs | 85 lbs |
| 160 lbs | 16 lbs | 26 lbs | 42 lbs | 63 lbs | 88 lbs |
| 170 lbs | 17 lbs | 28 lbs | 44 lbs | 65 lbs | 91 lbs |
| 180 lbs | 18 lbs | 29 lbs | 45 lbs | 67 lbs | 93 lbs |
| 190 lbs | 19 lbs | 30 lbs | 47 lbs | 69 lbs | 96 lbs |
| 200 lbs | 19 lbs | 31 lbs | 49 lbs | 71 lbs | 98 lbs |
| 210 lbs | 20 lbs | 32 lbs | 50 lbs | 73 lbs | 100 lbs |
| 220 lbs | 21 lbs | 33 lbs | 52 lbs | 75 lbs | 103 lbs |
| 230 lbs | 22 lbs | 35 lbs | 53 lbs | 77 lbs | 105 lbs |
| 240 lbs | 22 lbs | 36 lbs | 55 lbs | 79 lbs | 107 lbs |
| 250 lbs | 23 lbs | 37 lbs | 56 lbs | 81 lbs | 109 lbs |
| 260 lbs | 24 lbs | 38 lbs | 57 lbs | 82 lbs | 111 lbs |
Cable External Rotation Standards by Age
Discover how Cable External Rotation strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 15 lbs | 26 lbs | 45 lbs | 72 lbs | 105 lbs |
| 20 | 15 lbs | 28 lbs | 50 lbs | 81 lbs | 119 lbs |
| 25 | 15 lbs | 29 lbs | 51 lbs | 83 lbs | 122 lbs |
| 30 | 15 lbs | 29 lbs | 51 lbs | 83 lbs | 122 lbs |
| 35 | 15 lbs | 29 lbs | 51 lbs | 83 lbs | 122 lbs |
| 40 | 15 lbs | 29 lbs | 51 lbs | 83 lbs | 122 lbs |
| 45 | 15 lbs | 28 lbs | 49 lbs | 79 lbs | 116 lbs |
| 50 | 15 lbs | 27 lbs | 47 lbs | 75 lbs | 109 lbs |
| 55 | 14 lbs | 25 lbs | 44 lbs | 70 lbs | 102 lbs |
| 60 | 14 lbs | 24 lbs | 41 lbs | 65 lbs | 94 lbs |
| 65 | 14 lbs | 23 lbs | 38 lbs | 60 lbs | 86 lbs |
| 70 | 13 lbs | 21 lbs | 35 lbs | 55 lbs | 78 lbs |
| 75 | 13 lbs | 20 lbs | 33 lbs | 50 lbs | 71 lbs |
| 80 | 13 lbs | 19 lbs | 30 lbs | 46 lbs | 64 lbs |
| 85 | 12 lbs | 18 lbs | 28 lbs | 42 lbs | 59 lbs |
| 90 | 12 lbs | 17 lbs | 26 lbs | 39 lbs | 54 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 14 lbs | 22 lbs | 35 lbs | 52 lbs | 74 lbs |
| 20 | 14 lbs | 23 lbs | 38 lbs | 58 lbs | 83 lbs |
| 25 | 14 lbs | 24 lbs | 39 lbs | 60 lbs | 85 lbs |
| 30 | 14 lbs | 24 lbs | 39 lbs | 60 lbs | 85 lbs |
| 35 | 14 lbs | 24 lbs | 39 lbs | 60 lbs | 85 lbs |
| 40 | 14 lbs | 24 lbs | 39 lbs | 60 lbs | 85 lbs |
| 45 | 14 lbs | 23 lbs | 37 lbs | 57 lbs | 81 lbs |
| 50 | 14 lbs | 22 lbs | 36 lbs | 54 lbs | 77 lbs |
| 55 | 14 lbs | 21 lbs | 34 lbs | 51 lbs | 72 lbs |
| 60 | 13 lbs | 20 lbs | 32 lbs | 47 lbs | 66 lbs |
| 65 | 13 lbs | 19 lbs | 30 lbs | 44 lbs | 61 lbs |
| 70 | 13 lbs | 18 lbs | 28 lbs | 40 lbs | 56 lbs |
| 75 | 12 lbs | 17 lbs | 26 lbs | 37 lbs | 51 lbs |
| 80 | 12 lbs | 17 lbs | 24 lbs | 34 lbs | 46 lbs |
| 85 | 12 lbs | 16 lbs | 23 lbs | 32 lbs | 43 lbs |
| 90 | 12 lbs | 15 lbs | 21 lbs | 30 lbs | 39 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
- Attach a single handle to a low pulley on a cable machine.
- Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with your outside hand.
- Position your elbow against your side, bent at a 90-degree angle.
- Keeping your elbow fixed, slowly rotate your arm outward until your forearm is parallel to the floor.
- Pause briefly, then return to the starting position in a controlled manner.
- 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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