Dumbbell Face Pull

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Trapezius
Secondary Muscles	Deltoids, Infraspinatus
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Trapezius

Secondary Muscles

Deltoids, Infraspinatus

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Dumbbell Face Pull Average Weight [1RM]

Level
Beg.	5 kg (11 lbs)	3 kg (7 lbs)
Nov.	12 kg (25 lbs)	7 kg (15 lbs)
Int.	21 kg (46 lbs)	12 kg (27 lbs)
Adv.	33 kg (74 lbs)	19 kg (42 lbs)
Pro	48 kg (106 lbs)	27 kg (59 lbs)

Level

Beg.

5 kg
(11 lbs)

3 kg
(7 lbs)

Nov.

12 kg
(25 lbs)

7 kg
(15 lbs)

Int.

21 kg
(46 lbs)

12 kg
(27 lbs)

Adv.

33 kg
(74 lbs)

19 kg
(42 lbs)

Pro

48 kg
(106 lbs)

27 kg
(59 lbs)

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 Face Pull Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

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	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 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

Muscles Activated

Dumbbell Face Pull Average Weight [1RM]

Dumbbell Face Pull Standard (kg)

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
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11