Dumbbell External Rotation

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Infraspinatus
Secondary Muscles	Deltoids
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Infraspinatus

Secondary Muscles

Deltoids

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

None

Dumbbell External Rotation Average Weight [1RM]

Level
Beg.	4 kg (9 lb)	3 kg (6 lb)
Nov.	9 kg (20 lb)	6 kg (13 lb)
Int.	17 kg (37 lb)	10 kg (23 lb)
Adv.	27 kg (59 lb)	16 kg (35 lb)
Pro	39 kg (85 lb)	22 kg (49 lb)

Level

Beg.

4 kg
(9 lb)

3 kg
(6 lb)

Nov.

9 kg
(20 lb)

6 kg
(13 lb)

Int.

17 kg
(37 lb)

10 kg
(23 lb)

Adv.

27 kg
(59 lb)

16 kg
(35 lb)

Pro

39 kg
(85 lb)

22 kg
(49 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell External Rotation Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	4	11	24	42	64
120	5	13	27	45	67
130	5	15	29	48	71
140	6	16	31	51	75
150	7	18	33	54	78
160	8	19	35	56	81
170	9	21	37	59	84
180	10	22	39	61	87
190	11	24	41	64	90
200	12	25	43	66	92
210	13	26	45	68	95
220	14	28	47	70	97
230	15	29	48	72	100
240	16	30	50	74	102
250	17	32	51	76	104
260	18	33	53	78	107
270	19	34	55	80	109
280	20	35	56	82	111
290	21	36	57	84	113
300	21	37	59	85	115
310	22	39	60	87	117

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	17	32	51	73
20	8	20	36	58	83
25	9	20	37	59	85
30	9	20	37	59	85
35	9	20	37	59	85
40	9	20	37	59	85
45	8	19	35	56	81
50	8	18	33	53	76
55	7	17	31	49	70
60	7	15	28	45	64
65	6	14	25	40	58
70	5	12	23	36	52
75	5	11	20	32	47
80	4	10	18	29	42
85	4	9	16	26	37
90	3	8	15	23	34

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	8	16	26	38
100	4	9	17	28	40
110	5	10	19	30	42
120	5	11	20	31	44
130	6	12	21	33	46
140	7	13	23	34	48
150	7	14	24	36	50
160	8	15	25	37	51
170	9	16	26	39	53
180	9	17	27	40	54
190	10	17	28	41	56
200	10	18	29	42	57
210	11	19	30	43	59
220	11	20	31	44	60
230	12	20	32	46	61
240	12	21	33	47	62
250	13	22	33	48	63
260	13	22	34	49	65

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	30	42
20	6	13	22	34	48
25	6	13	23	35	49
30	6	13	23	35	49
35	6	13	23	35	49
40	6	13	23	35	49
45	6	12	22	33	47
50	6	12	20	31	44
55	5	11	19	29	41
60	5	10	17	26	37
65	4	9	15	24	33
70	4	8	14	21	30
75	3	7	12	19	27
80	3	6	11	17	24
85	3	6	10	15	22
90	2	5	9	14	19

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 15-25 Calories
Medium	🔥 25-40 Calories
Hard	🔥 40-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-40 Calories

Hard

🔥 40-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Dumbbell External Rotation

Muscles Activated

Dumbbell External Rotation Average Weight [1RM]

Dumbbell External Rotation Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	4	11	24	42	64
120	5	13	27	45	67
130	5	15	29	48	71
140	6	16	31	51	75
150	7	18	33	54	78
160	8	19	35	56	81
170	9	21	37	59	84
180	10	22	39	61	87
190	11	24	41	64	90
200	12	25	43	66	92
210	13	26	45	68	95
220	14	28	47	70	97
230	15	29	48	72	100
240	16	30	50	74	102
250	17	32	51	76	104
260	18	33	53	78	107
270	19	34	55	80	109
280	20	35	56	82	111
290	21	36	57	84	113
300	21	37	59	85	115
310	22	39	60	87	117

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	17	32	51	73
20	8	20	36	58	83
25	9	20	37	59	85
30	9	20	37	59	85
35	9	20	37	59	85
40	9	20	37	59	85
45	8	19	35	56	81
50	8	18	33	53	76
55	7	17	31	49	70
60	7	15	28	45	64
65	6	14	25	40	58
70	5	12	23	36	52
75	5	11	20	32	47
80	4	10	18	29	42
85	4	9	16	26	37
90	3	8	15	23	34

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	8	16	26	38
100	4	9	17	28	40
110	5	10	19	30	42
120	5	11	20	31	44
130	6	12	21	33	46
140	7	13	23	34	48
150	7	14	24	36	50
160	8	15	25	37	51
170	9	16	26	39	53
180	9	17	27	40	54
190	10	17	28	41	56
200	10	18	29	42	57
210	11	19	30	43	59
220	11	20	31	44	60
230	12	20	32	46	61
240	12	21	33	47	62
250	13	22	33	48	63
260	13	22	34	49	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	30	42
20	6	13	22	34	48
25	6	13	23	35	49
30	6	13	23	35	49
35	6	13	23	35	49
40	6	13	23	35	49
45	6	12	22	33	47
50	6	12	20	31	44
55	5	11	19	29	41
60	5	10	17	26	37
65	4	9	15	24	33
70	4	8	14	21	30
75	3	7	12	19	27
80	3	6	11	17	24
85	3	6	10	15	22
90	2	5	9	14	19

BW	Beg.	Nov.	Int.	Adv.	Pro
110	4	11	24	42	64
120	5	13	27	45	67
130	5	15	29	48	71
140	6	16	31	51	75
150	7	18	33	54	78
160	8	19	35	56	81
170	9	21	37	59	84
180	10	22	39	61	87
190	11	24	41	64	90
200	12	25	43	66	92
210	13	26	45	68	95
220	14	28	47	70	97
230	15	29	48	72	100
240	16	30	50	74	102
250	17	32	51	76	104
260	18	33	53	78	107
270	19	34	55	80	109
280	20	35	56	82	111
290	21	36	57	84	113
300	21	37	59	85	115
310	22	39	60	87	117

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	17	32	51	73
20	8	20	36	58	83
25	9	20	37	59	85
30	9	20	37	59	85
35	9	20	37	59	85
40	9	20	37	59	85
45	8	19	35	56	81
50	8	18	33	53	76
55	7	17	31	49	70
60	7	15	28	45	64
65	6	14	25	40	58
70	5	12	23	36	52
75	5	11	20	32	47
80	4	10	18	29	42
85	4	9	16	26	37
90	3	8	15	23	34

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	8	16	26	38
100	4	9	17	28	40
110	5	10	19	30	42
120	5	11	20	31	44
130	6	12	21	33	46
140	7	13	23	34	48
150	7	14	24	36	50
160	8	15	25	37	51
170	9	16	26	39	53
180	9	17	27	40	54
190	10	17	28	41	56
200	10	18	29	42	57
210	11	19	30	43	59
220	11	20	31	44	60
230	12	20	32	46	61
240	12	21	33	47	62
250	13	22	33	48	63
260	13	22	34	49	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	30	42
20	6	13	22	34	48
25	6	13	23	35	49
30	6	13	23	35	49
35	6	13	23	35	49
40	6	13	23	35	49
45	6	12	22	33	47
50	6	12	20	31	44
55	5	11	19	29	41
60	5	10	17	26	37
65	4	9	15	24	33
70	4	8	14	21	30
75	3	7	12	19	27
80	3	6	11	17	24
85	3	6	10	15	22
90	2	5	9	14	19

BW	Beg.	Nov.	Int.	Adv.	Pro
110	4	11	24	42	64
120	5	13	27	45	67
130	5	15	29	48	71
140	6	16	31	51	75
150	7	18	33	54	78
160	8	19	35	56	81
170	9	21	37	59	84
180	10	22	39	61	87
190	11	24	41	64	90
200	12	25	43	66	92
210	13	26	45	68	95
220	14	28	47	70	97
230	15	29	48	72	100
240	16	30	50	74	102
250	17	32	51	76	104
260	18	33	53	78	107
270	19	34	55	80	109
280	20	35	56	82	111
290	21	36	57	84	113
300	21	37	59	85	115
310	22	39	60	87	117

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	17	32	51	73
20	8	20	36	58	83
25	9	20	37	59	85
30	9	20	37	59	85
35	9	20	37	59	85
40	9	20	37	59	85
45	8	19	35	56	81
50	8	18	33	53	76
55	7	17	31	49	70
60	7	15	28	45	64
65	6	14	25	40	58
70	5	12	23	36	52
75	5	11	20	32	47
80	4	10	18	29	42
85	4	9	16	26	37
90	3	8	15	23	34

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	8	16	26	38
100	4	9	17	28	40
110	5	10	19	30	42
120	5	11	20	31	44
130	6	12	21	33	46
140	7	13	23	34	48
150	7	14	24	36	50
160	8	15	25	37	51
170	9	16	26	39	53
180	9	17	27	40	54
190	10	17	28	41	56
200	10	18	29	42	57
210	11	19	30	43	59
220	11	20	31	44	60
230	12	20	32	46	61
240	12	21	33	47	62
250	13	22	33	48	63
260	13	22	34	49	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	30	42
20	6	13	22	34	48
25	6	13	23	35	49
30	6	13	23	35	49
35	6	13	23	35	49
40	6	13	23	35	49
45	6	12	22	33	47
50	6	12	20	31	44
55	5	11	19	29	41
60	5	10	17	26	37
65	4	9	15	24	33
70	4	8	14	21	30
75	3	7	12	19	27
80	3	6	11	17	24
85	3	6	10	15	22
90	2	5	9	14	19