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Dumbbell External Rotation Strength Standards for Men and Women

Discover how your Dumbbell 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 Dumbbell External Rotation Strength Level

Calculate Your Dumbbell External Rotation Strength

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Dumbbell External Rotation Weight Standards

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

LevelWeight
Beginner17 lbs
Novice28 lbs
Intermediate45 lbs
Advanced67 lbs
Elite93 lbs

Dumbbell External Rotation Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.50
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.15
Advanced0.25
Elite0.35

Dumbbell External Rotation Standards by Bodyweight

Find the Dumbbell External Rotation strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs19 lbs32 lbs50 lbs72 lbs
120 lbs13 lbs21 lbs35 lbs53 lbs75 lbs
130 lbs13 lbs23 lbs37 lbs56 lbs79 lbs
140 lbs14 lbs24 lbs39 lbs59 lbs83 lbs
150 lbs15 lbs26 lbs41 lbs62 lbs86 lbs
160 lbs16 lbs27 lbs43 lbs64 lbs89 lbs
170 lbs17 lbs29 lbs45 lbs67 lbs92 lbs
180 lbs18 lbs30 lbs47 lbs69 lbs95 lbs
190 lbs19 lbs32 lbs49 lbs72 lbs98 lbs
200 lbs20 lbs33 lbs51 lbs74 lbs100 lbs
210 lbs21 lbs34 lbs53 lbs76 lbs103 lbs
220 lbs22 lbs36 lbs55 lbs78 lbs105 lbs
230 lbs23 lbs37 lbs56 lbs80 lbs108 lbs
240 lbs24 lbs38 lbs58 lbs82 lbs110 lbs
250 lbs25 lbs40 lbs59 lbs84 lbs112 lbs
260 lbs26 lbs41 lbs61 lbs86 lbs115 lbs
270 lbs27 lbs42 lbs63 lbs88 lbs117 lbs
280 lbs28 lbs43 lbs64 lbs90 lbs119 lbs
290 lbs29 lbs44 lbs65 lbs92 lbs121 lbs
300 lbs29 lbs45 lbs67 lbs93 lbs123 lbs
310 lbs30 lbs47 lbs68 lbs95 lbs125 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs16 lbs24 lbs34 lbs46 lbs
100 lbs12 lbs17 lbs25 lbs36 lbs48 lbs
110 lbs13 lbs18 lbs27 lbs38 lbs50 lbs
120 lbs13 lbs19 lbs28 lbs39 lbs52 lbs
130 lbs14 lbs20 lbs29 lbs41 lbs54 lbs
140 lbs15 lbs21 lbs31 lbs42 lbs56 lbs
150 lbs15 lbs22 lbs32 lbs44 lbs58 lbs
160 lbs16 lbs23 lbs33 lbs45 lbs59 lbs
170 lbs17 lbs24 lbs34 lbs47 lbs61 lbs
180 lbs17 lbs25 lbs35 lbs48 lbs62 lbs
190 lbs18 lbs25 lbs36 lbs49 lbs64 lbs
200 lbs18 lbs26 lbs37 lbs50 lbs65 lbs
210 lbs19 lbs27 lbs38 lbs51 lbs67 lbs
220 lbs19 lbs28 lbs39 lbs52 lbs68 lbs
230 lbs20 lbs28 lbs40 lbs54 lbs69 lbs
240 lbs20 lbs29 lbs41 lbs55 lbs70 lbs
250 lbs21 lbs30 lbs41 lbs56 lbs71 lbs
260 lbs21 lbs30 lbs42 lbs57 lbs73 lbs

Dumbbell External Rotation Standards by Age

Discover how Dumbbell External Rotation strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs25 lbs40 lbs59 lbs81 lbs
2016 lbs28 lbs44 lbs66 lbs91 lbs
2517 lbs28 lbs45 lbs67 lbs93 lbs
3017 lbs28 lbs45 lbs67 lbs93 lbs
3517 lbs28 lbs45 lbs67 lbs93 lbs
4017 lbs28 lbs45 lbs67 lbs93 lbs
4516 lbs27 lbs43 lbs64 lbs89 lbs
5016 lbs26 lbs41 lbs61 lbs84 lbs
5515 lbs25 lbs39 lbs57 lbs78 lbs
6015 lbs23 lbs36 lbs53 lbs72 lbs
6514 lbs22 lbs33 lbs48 lbs66 lbs
7013 lbs20 lbs31 lbs44 lbs60 lbs
7513 lbs19 lbs28 lbs40 lbs55 lbs
8012 lbs18 lbs26 lbs37 lbs50 lbs
8512 lbs17 lbs24 lbs34 lbs45 lbs
9011 lbs16 lbs23 lbs31 lbs42 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs19 lbs27 lbs38 lbs50 lbs
2014 lbs21 lbs30 lbs42 lbs56 lbs
2514 lbs21 lbs31 lbs43 lbs57 lbs
3014 lbs21 lbs31 lbs43 lbs57 lbs
3514 lbs21 lbs31 lbs43 lbs57 lbs
4014 lbs21 lbs31 lbs43 lbs57 lbs
4514 lbs20 lbs30 lbs41 lbs55 lbs
5014 lbs20 lbs28 lbs39 lbs52 lbs
5513 lbs19 lbs27 lbs37 lbs49 lbs
6013 lbs18 lbs25 lbs34 lbs45 lbs
6512 lbs17 lbs23 lbs32 lbs41 lbs
7012 lbs16 lbs22 lbs29 lbs38 lbs
7511 lbs15 lbs20 lbs27 lbs35 lbs
8011 lbs14 lbs19 lbs25 lbs32 lbs
8511 lbs14 lbs18 lbs23 lbs30 lbs
9010 lbs13 lbs17 lbs22 lbs27 lbs

Dumbbell External Rotation Overview

Dumbbell External Rotation is a targeted exercise to enhance shoulder stability and rotator cuff strength by rotating the arm outward against resistance.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Dumbbell External Rotation

  1. Start by sitting on a bench or standing with a dumbbell in one hand.
  2. Bend your elbow to 90 degrees, keeping it close to your side, with your forearm parallel to the floor.
  3. Hold the dumbbell with a neutral grip (palm facing in).
  4. Rotate your forearm outward, keeping your elbow fixed by your side, until your forearm points away from your body.
  5. Slowly return to the starting position, controlling the movement.
  6. Repeat for the desired number of repetitions and then switch arms.

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

Pro Tips for Dumbbell External Rotation

  • Keep your elbow close to your body to ensure proper form.
  • Use a light dumbbell to avoid straining your rotator cuff.
  • Move slowly and control the motion to engage the muscles effectively.
  • Avoid using momentum to rotate the arm; focus on muscle activation.

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