Strength Level Calculator
Dumbbell External Rotation Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell External Rotation is about 18 kg (40 lb) and advanced is about 27 kg. For a 60 kg (132 lb) woman, intermediate is about 10 kg and advanced about 15 kg. Enter your own numbers below to see your level.
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Dumbbell External Rotation strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 3 kg · 6 lb | 6 kg · 13 lb | 14 kg · 30 lb | 21 kg · 47 lb | 33 kg · 73 lb |
| 70 kg · 154 lb | 4 kg · 8 lb | 7 kg · 16 lb | 16 kg · 35 lb | 24 kg · 53 lb | 36 kg · 80 lb |
| 80 kg · 176 lb | 5 kg · 10 lb | 9 kg · 20 lb | 18 kg · 39 lb | 27 kg · 59 lb | 39 kg · 87 lb |
| 90 kg · 198 lb | 6 kg · 12 lb | 10 kg · 23 lb | 20 kg · 43 lb | 29 kg · 64 lb | 42 kg · 93 lb |
| 100 kg · 220 lb | 7 kg · 14 lb | 12 kg · 26 lb | 21 kg · 47 lb | 31 kg · 68 lb | 45 kg · 98 lb |
| 110 kg · 243 lb | 7 kg · 17 lb | 13 kg · 28 lb | 23 kg · 51 lb | 33 kg · 73 lb | 47 kg · 104 lb |
| 120 kg · 265 lb | 8 kg · 18 lb | 14 kg · 31 lb | 25 kg · 54 lb | 35 kg · 77 lb | 49 kg · 108 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 2 kg · 5 lb | 4 kg · 9 lb | 9 kg · 19 lb | 13 kg · 29 lb | 20 kg · 43 lb |
| 60 kg · 132 lb | 3 kg · 6 lb | 5 kg · 12 lb | 10 kg · 22 lb | 15 kg · 33 lb | 21 kg · 47 lb |
| 70 kg · 154 lb | 3 kg · 8 lb | 6 kg · 14 lb | 11 kg · 25 lb | 16 kg · 36 lb | 23 kg · 51 lb |
| 80 kg · 176 lb | 4 kg · 9 lb | 7 kg · 15 lb | 12 kg · 27 lb | 18 kg · 39 lb | 25 kg · 55 lb |
| 90 kg · 198 lb | 5 kg · 10 lb | 8 kg · 17 lb | 13 kg · 29 lb | 19 kg · 41 lb | 26 kg · 58 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Dumbbell External Rotation strength level?
- Enter your Dumbbell External Rotation one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Dumbbell External Rotation weight?
- The median (intermediate) Dumbbell External Rotation one-rep max is about 18 kg for an 80 kg man and about 10 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell External Rotation for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell External Rotation at about 18 kg (40 lb) and advanced at about 27 kg (60 lb). For a 60 kg (132 lb) woman, intermediate is about 10 kg (22 lb) and advanced about 15 kg (33 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.