Dumbbell External Rotation
How strong is your Dumbbell External Rotation? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.04× | — |
| Novice | 0.07× | — |
| Intermediate | 0.11× | — |
| Advanced | 0.16× | — |
| Elite | 0.22× | — |
Muscles worked
Open the strength calculator →Dumbbell External Rotation FAQ
What is a good Dumbbell External Rotation?
Strength is measured as a multiple of your bodyweight: a beginner Dumbbell External Rotation is around 0.04× bodyweight for men, an intermediate lifter reaches about 0.11× bodyweight for men, an elite Dumbbell External Rotation is roughly 0.22× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Dumbbell External Rotation one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Dumbbell External Rotation falls into.
What equipment do I need for the Dumbbell External Rotation?
The Dumbbell External Rotation is a dumbbell exercise. You can log it and track your progress against strength standards in the free calculator.