Cable External Rotation vs Cable Internal Rotation Strength Standards
Compare your cable external rotation and cable internal rotation against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: the selected cable resistance used by one side at a time; entered load is the selected or loaded cable resistance for the one working handle and one side at a time. Do not enter bodyweight, combined left-plus-right load, another station's converted force, or a different implement's load.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Cable External Rotation vs Cable Internal Rotation Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable external rotation and cable internal rotation to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable external rotation and cable internal rotation.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable External Rotation / Cable Internal Rotation, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable External Rotation vs Cable Internal Rotation Standards
How to read the table: The first number is Cable External Rotation; the second is Cable Internal Rotation. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 4 / 5 lb 1.8 / 2.3 kg | 7 / 8 lb 3.2 / 3.6 kg | 10 / 13 lb 4.5 / 5.9 kg | 14 / 20 lb 6.4 / 9.1 kg |
| 130 lb 59 kg | 4 / 5 lb 1.8 / 2.3 kg | 7 / 9 lb 3.2 / 4.1 kg | 10 / 14 lb 4.5 / 6.4 kg | 15 / 21 lb 6.8 / 9.5 kg |
| 140 lb 63.5 kg | 4 / 6 lb 1.8 / 2.7 kg | 7 / 9 lb 3.2 / 4.1 kg | 11 / 15 lb 5 / 6.8 kg | 16 / 22 lb 7.3 / 10 kg |
| 150 lb 68 kg | 4 / 6 lb 1.8 / 2.7 kg | 8 / 9 lb 3.6 / 4.1 kg | 11 / 15 lb 5 / 6.8 kg | 16 / 23 lb 7.3 / 10.4 kg |
| 160 lb 72.6 kg | 4 / 6 lb 1.8 / 2.7 kg | 8 / 10 lb 3.6 / 4.5 kg | 12 / 16 lb 5.4 / 7.3 kg | 17 / 24 lb 7.7 / 10.9 kg |
| 170 lb 77.1 kg | 5 / 6 lb 2.3 / 2.7 kg | 8 / 10 lb 3.6 / 4.5 kg | 12 / 17 lb 5.4 / 7.7 kg | 18 / 25 lb 8.2 / 11.3 kg |
| 180 lb 81.6 kg | 5 / 7 lb 2.3 / 3.2 kg | 9 / 11 lb 4.1 / 5 kg | 13 / 17 lb 5.9 / 7.7 kg | 18 / 26 lb 8.2 / 11.8 kg |
| 190 lb 86.2 kg | 5 / 7 lb 2.3 / 3.2 kg | 9 / 11 lb 4.1 / 5 kg | 13 / 18 lb 5.9 / 8.2 kg | 19 / 27 lb 8.6 / 12.2 kg |
| 200 lb 90.7 kg | 5 / 7 lb 2.3 / 3.2 kg | 9 / 11 lb 4.1 / 5 kg | 13 / 19 lb 5.9 / 8.6 kg | 20 / 28 lb 9.1 / 12.7 kg |
| 210 lb 95.3 kg | 5 / 7 lb 2.3 / 3.2 kg | 10 / 12 lb 4.5 / 5.4 kg | 14 / 19 lb 6.4 / 8.6 kg | 20 / 29 lb 9.1 / 13.2 kg |
| 220 lb 99.8 kg | 6 / 8 lb 2.7 / 3.6 kg | 10 / 12 lb 4.5 / 5.4 kg | 14 / 20 lb 6.4 / 9.1 kg | 21 / 30 lb 9.5 / 13.6 kg |
| 230 lb 104.3 kg | 6 / 8 lb 2.7 / 3.6 kg | 10 / 12 lb 4.5 / 5.4 kg | 15 / 20 lb 6.8 / 9.1 kg | 22 / 31 lb 10 / 14.1 kg |
| 240 lb 108.9 kg | 6 / 8 lb 2.7 / 3.6 kg | 11 / 13 lb 5 / 5.9 kg | 15 / 21 lb 6.8 / 9.5 kg | 22 / 32 lb 10 / 14.5 kg |
| 250 lb 113.4 kg | 6 / 8 lb 2.7 / 3.6 kg | 11 / 13 lb 5 / 5.9 kg | 16 / 22 lb 7.3 / 10 kg | 23 / 32 lb 10.4 / 14.5 kg |
| 260 lb 117.9 kg | 6 / 9 lb 2.7 / 4.1 kg | 11 / 14 lb 5 / 6.4 kg | 16 / 22 lb 7.3 / 10 kg | 23 / 33 lb 10.4 / 15 kg |
| 270 lb 122.5 kg | 6 / 9 lb 2.7 / 4.1 kg | 11 / 14 lb 5 / 6.4 kg | 16 / 23 lb 7.3 / 10.4 kg | 24 / 34 lb 10.9 / 15.4 kg |
| 280 lb 127 kg | 6 / 9 lb 2.7 / 4.1 kg | 12 / 14 lb 5.4 / 6.4 kg | 17 / 23 lb 7.7 / 10.4 kg | 25 / 35 lb 11.3 / 15.9 kg |
| 290 lb 131.5 kg | 7 / 9 lb 3.2 / 4.1 kg | 12 / 15 lb 5.4 / 6.8 kg | 17 / 24 lb 7.7 / 10.9 kg | 25 / 36 lb 11.3 / 16.3 kg |
| 300 lb 136.1 kg | 7 / 9 lb 3.2 / 4.1 kg | 12 / 15 lb 5.4 / 6.8 kg | 18 / 24 lb 8.2 / 10.9 kg | 26 / 37 lb 11.8 / 16.8 kg |
Women’s Cable External Rotation vs Cable Internal Rotation Standards
How to read the table: The first number is Cable External Rotation; the second is Cable Internal Rotation. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 2 / 2 lb 0.9 / 0.9 kg | 4 / 5 lb 1.8 / 2.3 kg | 6 / 8 lb 2.7 / 3.6 kg | 8 / 11 lb 3.6 / 5 kg |
| 110 lb 49.9 kg | 2 / 2 lb 0.9 / 0.9 kg | 4 / 5 lb 1.8 / 2.3 kg | 7 / 8 lb 3.2 / 3.6 kg | 9 / 11 lb 4.1 / 5 kg |
| 120 lb 54.4 kg | 3 / 3 lb 1.4 / 1.4 kg | 4 / 5 lb 1.8 / 2.3 kg | 7 / 9 lb 3.2 / 4.1 kg | 9 / 12 lb 4.1 / 5.4 kg |
| 130 lb 59 kg | 3 / 3 lb 1.4 / 1.4 kg | 5 / 5 lb 2.3 / 2.3 kg | 7 / 9 lb 3.2 / 4.1 kg | 10 / 13 lb 4.5 / 5.9 kg |
| 140 lb 63.5 kg | 3 / 3 lb 1.4 / 1.4 kg | 5 / 6 lb 2.3 / 2.7 kg | 8 / 10 lb 3.6 / 4.5 kg | 11 / 13 lb 5 / 5.9 kg |
| 150 lb 68 kg | 3 / 3 lb 1.4 / 1.4 kg | 5 / 6 lb 2.3 / 2.7 kg | 8 / 10 lb 3.6 / 4.5 kg | 11 / 14 lb 5 / 6.4 kg |
| 160 lb 72.6 kg | 3 / 3 lb 1.4 / 1.4 kg | 5 / 6 lb 2.3 / 2.7 kg | 8 / 10 lb 3.6 / 4.5 kg | 11 / 15 lb 5 / 6.8 kg |
| 170 lb 77.1 kg | 3 / 3 lb 1.4 / 1.4 kg | 5 / 7 lb 2.3 / 3.2 kg | 9 / 11 lb 4.1 / 5 kg | 12 / 15 lb 5.4 / 6.8 kg |
| 180 lb 81.6 kg | 3 / 3 lb 1.4 / 1.4 kg | 6 / 7 lb 2.7 / 3.2 kg | 9 / 11 lb 4.1 / 5 kg | 12 / 16 lb 5.4 / 7.3 kg |
| 190 lb 86.2 kg | 4 / 4 lb 1.8 / 1.8 kg | 6 / 7 lb 2.7 / 3.2 kg | 9 / 12 lb 4.1 / 5.4 kg | 13 / 16 lb 5.9 / 7.3 kg |
| 200 lb 90.7 kg | 4 / 4 lb 1.8 / 1.8 kg | 6 / 7 lb 2.7 / 3.2 kg | 10 / 12 lb 4.5 / 5.4 kg | 13 / 17 lb 5.9 / 7.7 kg |
| 210 lb 95.3 kg | 4 / 4 lb 1.8 / 1.8 kg | 6 / 8 lb 2.7 / 3.6 kg | 10 / 13 lb 4.5 / 5.9 kg | 14 / 18 lb 6.4 / 8.2 kg |
| 220 lb 99.8 kg | 4 / 4 lb 1.8 / 1.8 kg | 6 / 8 lb 2.7 / 3.6 kg | 10 / 13 lb 4.5 / 5.9 kg | 14 / 18 lb 6.4 / 8.2 kg |
| 230 lb 104.3 kg | 4 / 4 lb 1.8 / 1.8 kg | 7 / 8 lb 3.2 / 3.6 kg | 11 / 13 lb 5 / 5.9 kg | 15 / 19 lb 6.8 / 8.6 kg |
| 240 lb 108.9 kg | 4 / 4 lb 1.8 / 1.8 kg | 7 / 8 lb 3.2 / 3.6 kg | 11 / 14 lb 5 / 6.4 kg | 15 / 19 lb 6.8 / 8.6 kg |
How Your Cable External Rotation vs Cable Internal Rotation Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable external rotation strength level
The standards use the sex-specific thresholds from the individual Cable External Rotation tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable internal rotation strength level
The standards use the sex-specific thresholds from the individual Cable Internal Rotation tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the cable external rotation | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable internal rotation | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable External Rotation and Cable Internal Rotation Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable internal rotation standard is higher; below zero means the cable external rotation standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The cable external rotation and cable internal rotation standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.7 → 5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable internal rotation standard minus the cable external rotation standard. A plus sign means the cable internal rotation standard is higher. A minus sign means the cable external rotation standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +4 lb +1.9 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +2 lb +0.9 kg | +1 lb +0.5 kg | +4 lb +1.8 kg | +7 lb +3.1 kg |
| 160 lb 72.6 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +4 lb +1.9 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +7 lb +3.1 kg |
| 180 lb 81.6 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +8 lb +3.6 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 200 lb 90.7 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +5 lb +2.2 kg | +9 lb +4.1 kg |
| 220 lb 99.8 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 240 lb 108.9 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 250 lb 113.4 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 260 lb 117.9 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 270 lb 122.5 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +7 lb +3.1 kg | +10 lb +4.5 kg |
| 280 lb 127 kg | +3 lb +1.4 kg | +2 lb +1 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 290 lb 131.5 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 300 lb 136.1 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +11 lb +5 kg |
How Women’s Cable External Rotation and Cable Internal Rotation Standards Differ
What the women’s data shows:
The cable external rotation and cable internal rotation standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
1.4 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable internal rotation standard minus the cable external rotation standard. A plus sign means the cable internal rotation standard is higher. A minus sign means the cable external rotation standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +2 lb +0.9 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +3 lb +1.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +2 lb +0.9 kg |
| 150 lb 68 kg | 0 lb 0 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +4 lb +1.9 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +1 lb +0.5 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +1 lb +0.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
Cable External Rotation and Cable Internal Rotation Exercises Used by This Calculator
This calculator uses a strict cable external rotation test and a strict cable internal rotation test. Use strict canonical Cable External Rotation and Cable Internal Rotation tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable External Rotation setup and load convention
the selected cable resistance used by one side at a time total reps across both sides combined keep the elbow position fixed, rotate the shoulder through a controlled range, and avoid trunk twist or wrist curling Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Cable Internal Rotation setup and load convention
entered load is the selected or loaded cable resistance for the one working handle and one side at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both sides combined, using the same strict internal-rotation standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Cable External Rotation result and one recent Cable Internal Rotation result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable External Rotation — View the individual Cable External Rotation standards and next strength-level target.
- Cable Internal Rotation — View the individual Cable Internal Rotation standards and next strength-level target.
- Dumbbell External Rotation — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Face Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.