Face Pull

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius

Secondary Muscles

Infraspinatus

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Face Pull Average Weight [1RM]

Level
Beg.	12 kg (27 lbs)	10 kg (22 lbs)
Nov.	26 kg (57 lbs)	19 kg (43 lbs)
Int.	46 kg (101 lbs)	33 kg (73 lbs)
Adv.	71 kg (157 lbs)	50 kg (110 lbs)
Pro	101 kg (223 lbs)	70 kg (154 lbs)

Level

Beg.

12 kg
(27 lbs)

10 kg
(22 lbs)

Nov.

26 kg
(57 lbs)

19 kg
(43 lbs)

Int.

46 kg
(101 lbs)

33 kg
(73 lbs)

Adv.

71 kg
(157 lbs)

50 kg
(110 lbs)

Pro

101 kg
(223 lbs)

70 kg
(154 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.

Face Pull Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

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

Face Pull Average Weight [1RM]

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	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27